5 routines · 10–45 min
Cardio Workouts at Home
No treadmill, no problem. These cardio workouts string together moves like jumping jacks, high knees and skaters to raise your heart rate in a living-room-sized space. They build endurance and burn calories, and the shorter versions make a good finisher after strength training.
Pick a routine
Choose your equipment and time
Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.
Key exercises
Moves you will practice
Each one links to a step-by-step form guide with common mistakes to avoid.
Multi-week plans
Follow a plan
Day-by-day schedules that use these routines and get harder every week.
- 7days
7-Day Home Workout Plan for Beginners
5×/week · 15 min · No Equipment
- 30days
30-Day Home Workout Challenge for Weight Loss
6×/week · 15–30 min · No Equipment
- 30days
30-Day Ab Challenge
6×/week · 10–20 min · No Equipment
- 30days
30-Day Full Body Workout Challenge
6×/week · 15–30 min · No Equipment
- 28days
4-Week Beginner Home Workout Plan
5×/week · 10–20 min · No Equipment
- 28days
4-Week Resistance Band Workout Plan
5×/week · 15–30 min · Resistance Bands
FAQ
Cardio Workouts at Home: common questions
How often should I do a cardio workout?
Aim for 3 to 5 times a week. Move up a level once the current one feels easy.
How long should a cardio workout be?
Every cardio workout here comes in 10 to 45 minutes versions. Short sessions done consistently beat occasional long ones, so pick the length you can repeat.
Do I need equipment for a cardio workout at home?
No. Every cardio workout on this page uses just your bodyweight.