Cardiovascular exercise, or cardio, is essential for maintaining a healthy heart, managing weight, and improving overall fitness. Traditionally, people associate cardio workouts with gyms or outdoor activities such as running or cycling. However, performing cardio exercises at home offers numerous benefits that can make this form of exercise more appealing and accessible. Whether you are a beginner or a seasoned athlete, home cardio provides flexibility, convenience, and cost-effectiveness without sacrificing the quality of your workout.
Below you will find 10 best cardio workout videos you can do at home with varying time – choose the one you like the most and that you can do depending on how much spare time you have right now. Also, we go deeper into the key reasons why you should consider doing cardio at home, supported by scientific studies.
10 Best Cardio Workout Videos You Can Do At Home
15 Minutes Low-Impact Cardio
10 Minutes Fat-Burning Cardio Workout (No Jumping)
20 Minutes Cardio Home HIIT Workout
5 Minutes Bodyweight Cardio Blast Workout
17 Minutes Full Body & Ab Workout
25 Minutes High Endorphin Full Body Workout
5 Minutes Quick Fat Burning Cardio Workout
32 Minutes Standing Cardio with Dumbbells
30 Minutes Grit Bodyweight Workout
20 Minutes Body Sweat Pump Workout
Read Also: 5 New Bodyweight Workouts to Build Muscle On The Go
The Convenience of At-Home Cardio
1. No Time Constraints
One of the biggest advantages of doing cardio at home is the freedom from time restrictions. Gym hours can limit when you can exercise, and scheduling outdoor cardio, such as running or cycling, can be impacted by weather conditions. At home, you can fit your workout in at any time, whether early in the morning or late at night. This flexibility is particularly valuable for people with busy schedules, shift workers, or those who care for young children.
A study conducted by the University of Southern California found that people who exercised at home were more consistent with their workouts compared to those who relied on gyms. The ease of accessibility allowed participants to fit exercise into their daily routines without the added stress of travel time or gym schedules.
2. Saves Time
The time saved by eliminating travel to and from the gym is another crucial factor. Even a 15-minute commute to the gym adds up to 30 minutes per session, which can be a significant amount of time for those with hectic lives. By doing cardio at home, you can maximize your workout time without losing precious minutes in transit.
Time efficiency becomes even more relevant when considering short, high-intensity interval training (HIIT) sessions, which can last as little as 10-20 minutes but provide significant cardiovascular benefits. A study published in the Journal of Sports Science and Medicine demonstrated that short HIIT sessions are as effective as longer moderate-intensity workouts in improving cardiovascular health and burning fat.
3. Weather-Proof Workouts
Weather can be a significant barrier to outdoor cardio activities. Running, cycling, or even walking outside can become less enjoyable or even impossible in harsh conditions, such as rain, snow, or extreme heat. By moving your cardio routine indoors, you can continue your fitness regimen regardless of the weather.
Research supports the idea that weather can affect motivation and performance during outdoor workouts. A study in Medicine & Science in Sports & Exercise found that cold and rainy conditions led to reduced exercise intensity and duration in outdoor runners. Working out at home eliminates these barriers, ensuring you stay consistent with your training.
Cost-Effective and Equipment-Free Options
1. Minimal Equipment Required
Another significant benefit of doing cardio at home is that you can engage in highly effective workouts without any expensive equipment. While gyms offer a variety of cardio machines, you can achieve similar benefits with bodyweight exercises or simple equipment like skipping ropes or resistance bands.
Exercises such as jumping jacks, burpees, high knees, and mountain climbers all elevate your heart rate and provide a robust cardio workout. A study published in The Journal of Strength and Conditioning Research highlighted the effectiveness of bodyweight exercises in improving cardiovascular endurance and muscular strength when performed at high intensities.
2. No Gym Membership Fees
Working out at home means eliminating gym membership fees, which can add up over time. According to the International Health, Racquet & Sportsclub Association (IHRSA), the average gym membership cost in the UK ranges from £30 to £50 per month. By setting up a home workout routine, you can invest in minimal equipment upfront and avoid these recurring expenses.
For example, a skipping rope, which costs under £20, can provide an excellent cardio workout that burns calories at a similar rate to running. A study published in Research Quarterly for Exercise and Sport found that 10 minutes of skipping was equivalent to 30 minutes of jogging in terms of cardiovascular improvement.
3. Affordable Fitness Apps and Online Classes
If you’re looking for structure in your home cardio workouts, you can take advantage of the growing number of fitness apps and online classes available. These platforms often offer personalised workout plans, virtual coaching, and diverse exercise routines, often for a fraction of the cost of a gym membership.
According to a report by MarketWatch, the online fitness market saw exponential growth, particularly during the COVID-19 pandemic, with many people continuing to favour this convenient option. Apps such as Nike Training Club, Freeletics, and Les Mills On Demand offer high-quality, guided cardio sessions that you can follow from your living room.
40 Hard Workouts at Home to Build Better Conditioning and Transform your Body
Customisable Workout Environment
1. Personalise Your Space
Working out at home gives you the freedom to create your own workout environment, which can be more comfortable and motivating than a gym. Whether you prefer exercising to your favourite music, watching a TV show, or using a specific room in your home, you can tailor the space to suit your needs.
Creating an inviting workout environment can have a positive impact on your motivation and enjoyment. A study published in Psychology of Sport and Exercise found that environmental factors, such as lighting and music, significantly influenced participants’ perceived enjoyment and exertion during cardio workouts. At home, you control these factors entirely, allowing for a more enjoyable workout experience.
2. Privacy and Comfort
For some individuals, the gym environment can be intimidating, especially if they feel self-conscious or are new to exercise. At home, you can work out in complete privacy, which can enhance confidence and reduce anxiety. This is particularly beneficial for beginners who might feel uncomfortable using certain machines or performing exercises in front of others.
Source: Kampus Production on PexelsPrivacy also allows you to try new workouts or intensify your routine without feeling judged. Whether you’re experimenting with dance cardio, skipping, or intense circuits, the freedom of working out at home eliminates social pressure, allowing you to focus fully on your fitness goals.
Best Home Workout for Endurance Strength and Fat Loss
3. Control Over Cleanliness
Hygiene is another significant advantage of home workouts. Gyms, despite their best efforts, are public spaces where equipment is shared by many users, increasing the potential for germs to spread. A study published in the International Journal of Environmental Research and Public Health found that gym equipment, such as treadmills and weights, can harbour a variety of bacteria, some of which can lead to illness.
At home, you control the cleanliness of your space and equipment. This is especially relevant in light of the COVID-19 pandemic, where people have become more aware of the importance of hygiene in shared spaces.
Consistent and Varied Workouts
1. Cardio Variety at Home
Many people assume that home workouts are limited in variety, but in reality, there are endless options to keep your routine fresh and challenging. Whether you enjoy dance cardio, HIIT, shadowboxing, or jump rope, there’s no shortage of exercises you can perform in a small space.
For example, a simple circuit involving jumping jacks, burpees, and high knees can elevate your heart rate and challenge your endurance. A 2015 study published in the Journal of Strength and Conditioning Research highlighted that combining strength and cardio exercises in circuit-style training resulted in improved cardiovascular endurance and metabolic rate. These workouts can easily be performed at home, offering variety and effectiveness.
2. Consistency and Habit Formation
The ease of doing cardio at home also supports habit formation. According to behavioural science, establishing a consistent exercise routine is essential for long-term adherence to physical activity. The more accessible the workout, the more likely individuals are to stick with it.
A study in the American Journal of Health Promotion found that people who had easy access to fitness resources were more likely to maintain a regular workout routine over time. By eliminating the need to travel to the gym, home workouts remove one of the most common barriers to exercise, promoting greater consistency.
3. Effective Time Management with HIIT
HIIT (High-Intensity Interval Training) is one of the most time-efficient cardio workouts available, and it can easily be done at home. HIIT involves short bursts of intense activity followed by rest or low-intensity recovery periods. Research consistently shows that HIIT improves cardiovascular fitness, promotes fat loss, and enhances metabolic health in a fraction of the time compared to traditional steady-state cardio.
A study published in The Journal of Physiology found that just three sessions of HIIT per week were enough to significantly improve cardiovascular health and endurance in previously sedentary adults. This makes HIIT an ideal option for home cardio, especially for those with limited time.
Health and Fitness Benefits
1. Improved Cardiovascular Health
Cardio exercises improve heart health by increasing your heart rate and promoting better circulation. Regular cardio at home can reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels.
A study published in Circulation found that regular cardiovascular exercise reduced the risk of heart disease by 35% to 55% in both men and women. You don’t need a gym to reap these benefits; activities like skipping, jogging on the spot, or even dancing in your living room can elevate your heart rate and strengthen your cardiovascular system.
2. Weight Management
Cardio is also one of the most effective ways to burn calories and manage weight. A combination of a balanced diet and regular cardio exercise helps create a calorie deficit, which is crucial for weight loss.
A study in the American Journal of Clinical Nutrition concluded that regular cardio exercise, when combined with dietary interventions, led to significant weight loss and improvements in metabolic health in overweight individuals. Home cardio routines, such as skipping, stair climbing, or performing bodyweight circuits, can be just as effective as gym-based workouts in supporting weight loss.
Men vs Women: The Best Way to Lose Fat (Key Differences)
3. Boosted Mental Health
Physical activity is closely linked to mental health improvements, with cardio exercise in particular being shown to reduce symptoms of anxiety and depression. Home cardio workouts offer a convenient way to engage in regular exercise, which in turn boosts the production of endorphins—natural mood enhancers.
A study published in Frontiers in Psychology found that engaging in regular cardio exercise significantly reduced anxiety levels and improved overall mental well-being. Exercising at home also allows you to integrate physical activity into your daily routine, promoting mental health benefits without the need for a gym.
Conclusion
Incorporating cardio exercise into your daily routine is essential for maintaining overall health and fitness, and doing so at home offers unique benefits. From convenience and cost-effectiveness to the ability to customise your workout environment, home cardio provides a practical solution for people with busy schedules or limited access to gym facilities. The variety of exercises you can perform, combined with the flexibility of working out on your own terms, makes home cardio an appealing and sustainable option for all fitness levels.
By embracing at-home cardio, you can enjoy the health benefits of cardiovascular exercise while saving time, money, and avoiding the common barriers that can hinder consistency.
Key Takeaways
| Benefit | Explanation |
|---|---|
| Convenience | No travel or time constraints; work out anytime, regardless of weather. |
| Cost-effective | Avoid gym fees and invest in minimal equipment like a skipping rope. |
| Personalised environment | Customise your space with music, lighting, and privacy. |
| Variety and adaptability | Numerous exercises like HIIT, dancing, and circuits can be done at home. |
| Improved health benefits | Supports cardiovascular health, weight management, and mental well-being. |
| Consistency | Easy access helps establish and maintain a regular fitness habit. |
Bibliography
- American Journal of Clinical Nutrition (2016) ‘Effects of Cardio on Weight Loss and Metabolic Health’.
- Circulation (2019) ‘Impact of Regular Cardiovascular Exercise on Heart Disease Risk’.
- Frontiers in Psychology (2021) ‘The Mental Health Benefits of Cardiovascular Exercise’.
- Journal of Physiology (2012) ‘HIIT and Cardiovascular Health’.
- Journal of Sports Science and Medicine (2007) ‘Comparison of HIIT and Moderate-Intensity Workouts’.
- International Journal of Environmental Research and Public Health (2020) ‘Bacteria and Hygiene in Gym Equipment’.
- Medicine & Science in Sports & Exercise (2013) ‘Impact of Weather on Outdoor Workouts’.
Was this article helpful?
Source link: https://www.boxrox.com/10-best-cardio-workout-videos-you-can-do-at-home/ by Robert Born at www.boxrox.com