Skip to Content

Beginner Cardio Workout – At Home, No Equipment!

Finding time to get to the gym can be challenging, so I’ve got a beginner cardio workout you can do at home without any equipment. And you might even have fun while you are doing it!

Cardio is one of the best workouts for burning fat and it is also easier than you think to fit it into your daily routine.

I’ve been doing my cardio workouts at home the past few years and wouldn’t have it any other way.

Woman doing power knees cardio workout and list of exercises.

What is the Best Cardio for Beginners?

The key to cardio for beginners is to get your heart rate elevated for at least 20 minutes. 

When I first began trying to lose weight a few years ago, I was not educated on what to do, nor did I have any experience in organized workouts. I actually started by playing the Wii game “Just Dance” with my daughter!

Of course, “cardio” is most often associated with equipment such as an elliptical or treadmill workout. These machines are popular, but don’t limit yourself if you don’t have them or have grown bored of them.

You can definitely do an effective beginner cardio workout at home – with or without equipment! 

If you are considering home equipment, (affiliate link) an elliptical is what I purchased and still have in my workout room.

Woman exercising in her living room.

Low Impact Cardio Workout at Home

Here is a great beginner cardio workout for women that you can do anywhere, with no equipment.

  • Start with a warmup. Run in place for 1 minute, followed by 1 minute of jumping jacks.
  • Power Knees. Take a wide stance, extend your arms over your head, then lift your left knee up, bring your arms down over your knee and repeat in a quick motion for 15 reps. After the left knee, do the right knee for 15 reps.
  • Squats & punches. Try throwing some side to side punches and then move into some sumo squats with front punches. Sumo Squats are very wide squats and then punch strongly and quickly with alternating hands. Boom, Boom. 15 reps.
  • Jump rope. If you don’t have an actual jump rope, you can pretend you do and it’s just as good. Do 30 of these.
  • Plank. This is a great addition to a cardio workout because it gives a little breather for you, plus it only works almost every muscle in your body! If you aren’t familiar with planks, I have an entire post on it to help you have the correct form and it even includes a 30-day plank challenge. Hold the plank for 30 seconds.
  • Repeat this for 2 – 3 times.

Make sure to stretch and cool down for at least 5 min after your workout. Many injuries happen because a person didn’t stretch and cool down after a workout.

If you haven’t done cardio in a while, you will probably have a burst of energy afterward. At the very least, you’ll feel energetic and happy from the rush of endorphins released.

One thing that happened to me many years ago after working out was that I felt completely drained. So drained that I would feel like I needed a nap after my workouts. 

Later I learned that the exhaustion I felt was from not eating properly. If you feel drained after working out instead of the rush of energy, take a little bit of time to learn about healthy nutrition and tracking macros for weight loss and better overall health.

How Much Cardio Is Enough?

The National Health Institute suggests at least 30-45 minutes of medium intensity exercise, 3-5 days a week. But you can maximize your sweat sessions for efficiency if you alternate between high- and low-intensity workouts each day. 

Having a cardio workout plan for the week will help you reach your fitness goals.

Woman doing walking lunges for beginner cardio workout.

Is it OK to do Cardio Every Day?

For most people, there’s no problem with doing some sort of cardio exercise every day.

In fact, numerous experts, including those at the Mayo Clinic, recommend that you do exactly that, aiming for around 30 minutes of cardio exercise every day to help keep your body healthy.

While cardio is absolutely necessary for better health, I have to mention the importance of strength training for everyone –  especially women over 40 trying to increase metabolism. Toned muscles are the foundation for higher metabolism and often overlooked in women working hard to lose weight.

Best Cardio Workout to Burn Fat

When it comes to burning fat with cardio, it’s not as much about what activity you are doing as it is the intensity and length of time. 

Your cardio workouts should vary in intensity and time from day to day. Our bodies adapt very quickly and will learn to exert the least amount of energy necessary to perform the task. 

There are so many options when choosing cardio exercises at home. Keep trying them until you find something you look forward to and enjoy. 

Currently, my favorite cardio workout is my Peloton bike. I wrote an entire post about the purchase and how I have used it to increase my fitness level. It’s been extremely beneficial in tackling some of my more difficult areas to tone and burn fat.

That said, the best cardio workout is the one you will do! 

Remember, if your workouts are fun, you will be more motivated to do them! Turn on some of your favorite jams and rock out. Exercise while you watch your favorite TV shows, or incorporate workouts into your daily chores!

For more beginner cardio workout plans at home, visit these pages:

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Pieregistrējieties, lai sanemtu 100 USDT

Friday 19th of April 2024

Your article helped me a lot, is there any more related content? Thanks!

mind transformer

Wednesday 12th of August 2020

I always look forward to your post, you always seem to be able to find a way to make every time interesting and full of fresh conten. i also write on motivation and leadership on my website

Manjeet Singh

Saturday 4th of July 2020

Thank you very much for sharing it’s very useful article and hope to read more about your experience.


Saturday 25th of April 2020

i don't have a jump rope at home and i never thoguht to just pretend i was jump-roping! This is genius!

Stephanie Miller

Tuesday 26th of May 2020

Hi Jaclyn! Ha - I am glad it helped!

This site uses Akismet to reduce spam. Learn how your comment data is processed.