Non-Running Cardio Workouts You Can do at Home

Want to start working out without leaving your home? No available equipment on hand? Don’t have the budget for a home or garage gym? It’s still possible! Here’s the solution for you: non-running cardio workouts you can do at home!

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You won’t need anything for these workouts, and you can do it anywhere in your house, whether in your room, the living room, or kitchen. You can even do this while watching TV or waiting for the food in the oven to get done.

Not only that, but these exercises also help improve your circulation, metabolism, and the health of your heart and lungs. Staying fit and healthy while also managing your weight has never been this accessible!

Turn up the volume of your favorite workout music for motivation, and get started!

Warm up:

Warm Up Exercise at Home

Every exercise session should begin with a warm up. Start nice and slow to get your blood flowing and your breathing fast and steady. This will prepare your body for the main workout and also prevent nausea.

Reverse Lunges

Reverse Lunges are a good way to stretch your calves and thigh muscles and raise your body temperature. To do this, take a big step back with one foot and lower your body so that both your knees are at right angles.

Repeat this with the other leg to complete one set. Do ten repetitions with your back and torso straight, and your abdomen tight the whole time.

March and arm circles

Start marching in place by raising your knees up until they reach the height of your hips. While doing this, swing both arms backward by doing big circles at your sides for thirty seconds. Then, swing your arms forward for another 30 seconds.

This warms up your arms and shoulders and gets your heart pumping.

Up and Over Lateral Steps

Next, raise your arms upward and then swing them down to the right while also stepping your left foot laterally behind your right foot. Do this for 45 seconds switching between sides.

This exercise is low-impact and great for when you have knee problems or if you have neighbors downstairs that you don’t want to disturb.

High Knee Pulls

For high knee pulls, start by standing with your feet shoulder-width apart and your arms raised upward. Lift and bend one knee, pulling it close to your core.

Pull your arms downward by bending your elbows to meet your knee. Do this for 45 seconds, and do 15 seconds of active rest. You can softly shuffle or march in place for the active rest.


Lie on your back against the floor; you feet positioned under your knees. Engage your core, hamstrings, and glutes to lift your hips and back off the ground, with your hands firmly placed on your sides. Then, lower your back to the floor again.

Keep your back and neck relaxed the whole time. Repeat lifting up and lowering down your back and hips for a total of ten times.

Main Workout:

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Once you’ve got your blood pumping and your body temperature higher, you’re ready to perform the main workout routines.

Mountain Climbers

Go down for a straight-arm plank, placing your hands directly below your shoulders. Keep your body and back straight from your neck to your ankles.

Then, lift one foot forward, driving your knees up to your chest, as if climbing a steep mountain side. Switch legs, and do as many repetitions as possible in one minute.

Long Jump and Backward Shuffles

Start by squatting with your arms behind you, then throw your body forward in a long jump, landing in a deep squat. Shuffle back to where you started by taking 5 to 8 small steps. Keep doing this for a whole minute.

This works out your calves, thighs, core, and buttocks. It also helps improve your speed and agility.

Squat Jumps

Begin by standing with your feet hip or shoulder-width apart. Bend to a squat and prepare to jump. Engage your core, then jump explosively as high as you can and land softly back into a squat. You can also use your arms to help you as you leap.

Try to land as quietly as you can. Keep doing this for as many repetitions in one minute.

Plyo Lunges

Start in a lunge position with your right foot forward and left foot back. Make sure both knees are at a right angle (90°). Jump upwards, switching feet while in the air. Land in a lunge with your left foot forward and right foot back.

Do this for a minute, at least 12 repetitions on each side.


Stand up straight, feet hip-width apart. Bend your knees to a squat and jump high off the ground. When you land, bend your knees right away and placing your hands flat on the ground in front of you.

Stretch your knees and feet backward so that you end up in a plank. Lower your chest to do a pushup. Jump both feet back forward and prepare to jump again. Do as many repetitions as you can in 1 minute.

Cool Down and Stretching

A nice way to end a workout is by doing a 3 to 5-minute cool down stretch. It is relaxing, and allows your body to recover from all the hard work you have done! This also gradually normalizes your heart rate and breathing.

This prevents you from getting dizzy or fainting, while also minimizing the risk of your muscles tightening up and becoming sore the next day.

Cat and Cow

Go down on all fours, with hands positioned directly below your shoulders and your knees just under your hips. Draw in a breath to elongate your spine. Roll your spine upward, arching your back without moving your hips or bending your elbows. This is the “cat”.

Next, lift up your hips, chest, and chin upward to the ceiling, allowing your spine to curve the other way and your abdomen to sink closer to the ground. This is the cow. Once you stretched your arch fully, stretch it back toward the ceiling and slightly lower your head to the floor.

Do smooth, fluid movements while taking deep breaths. Perform as many repetitions as you want.

Downward Dog

Downward Dog

While still on your hands and knees, inhale and lift your knees off the floor, while keeping your chin close to your chest. Press your butt and knees upward to the ceiling. Maintain your heels planted on the floor, slightly bending your knees. Press your hands firmly on the floor and relax your shoulders.

Keep your head between your arms, never let it hang. You can also “walk” your hands towards your toes, stand up, and lower back down to this position. Take deep breaths and repeat as many times as desired.

With these simple, easy-to-follow, non-running, and equipment-free cardio exercises, you really have no excuses not to work out and stay fit! You can also try mixing the routines up or doing them with a workout buddy to make it much more fun!

Author Bio:
Emily is founder of, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.