A Successful Cardio Workout Plan at Home + Beginner Cardio Workout Plan

Finding time to get to the gym can be super hard for anyone, so it is great to be able to get workouts in at home. 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 most of my cardio workouts at home the past few years and wouldn’t have it any other way. With a cardio workout plan at home, you can quickly and easily get it in. 

I’ve said this before, but hats off to those who go to the gym to get workouts done. If I had to drive to a gym to workout, that would be a difficult obstacle to overcome. My time already fits together like a delicate puzzle most days, and adding in an additional 30+ minutes of getting to a gym would have me throwing the towel in.

If this sounds like you, cardio workouts at home will be the game-changer for you need to burn fat and increase your cardiovascular health.

woman doing power knees cardio workout

beginners guide to cardio workouts at home woman working out at home

Can you do cardio workouts at home and get fit?

Of course, cardio is most often associated with equipment such as a treadmill workout or elliptical, which seem to be among the most popular pieces, but don’t limit yourself with that if you don’t have them or have grown bored of them.

You can definitely do cardio workouts at home and you can do them with or without equipment! I am going to show you how to get your cardio done at home without workout equipment and you might even have fun while you are doing it!

If you haven’t done cardio in a while, you will realize you have a burst of energy afterward, or, at the very least, an energetic attitude/happiness 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 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.

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

Here is an example of a fun cardio workout plan that you can do at home:

  • 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 and 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.

The key is to get your heart rate elevated for at least 20 minutes. When I first began to try 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.

Also, remember to stretch before and after your workout. Stay hydrated as well.

What workout burns the most fat?

The highest calories burned with cardio isn’t so much about what activity you are doing as it is the intensity and length of time. Your cardio routine should have a variety of intensity and time from day to day because our body adapts very quickly and will learn to exert to the least amount of energy necessary to perform the task. 

That said, certainly, the cardio workout you will do is often the best.

There are so many varieties, and choices, make sure to 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.

How much cardio is enough?

The National Health Institute suggests at least 30-45 minutes of medium intensity 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

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.

Remember, making your workouts fun makes them more motivating to do! Turn on some of your favorite jams and rock out. Workout while you watch some of your favorite TV or incorporate workouts into your daily chores!

If you need some extra guidance, coaching and accountability to help lose weight, join my next round of It’s My Time Now Health Transformation designed specifically for women over 40. Get all of the details, including upcoming program dates here.

For another cardio workout plan at home, visit these pages:

30 Minute No Equipment Needed Cardio Workout for Women Over 40

15 Min No Equipment Beginner Cardio Workout for Women

30 Minute Indoor No Equipment Cardio Workout for Women Over 40

15 Benefits of Exercise to Get You Back in the Gym

about stephanie

About Stephanie

Just an everyday stay at home mom who one day decided I didn’t want to become the stereotypical overweight, middle-aged, out of breath, mom anymore. One day at a time, one meal at a time, one workout at a time and I became the athlete I never knew existed. Read more...

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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


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

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

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