By Saba Aziz 
Quick answer: cardio at home with no equipment
You can get a good cardio workout at home with nothing but your body weight and a little floor space. Pick moves from the list below, work for 40 seconds, rest for 20, and repeat. Choose low-impact versions if you live in an apartment or have sensitive joints, and use the talk test to keep the effort right for you.
Key takeaways
- Every move has a low-impact swap, so you can start where you are.
- Use the talk test: at moderate effort you can talk but not sing.
- Three ready-made routines below take 10, 15 or 20 minutes.
- Warm up first. Our 5-minute warm-up and cool-down routine takes five minutes.
- Build up gradually, and stop if you feel pain, dizziness or chest discomfort.
10 no-equipment cardio exercises
| Exercise | Impact | How to do it | Lower-impact swap |
|---|---|---|---|
| Marching or jogging in place | Low to moderate | Lift your knees and swing your arms at a steady pace. | March gently |
| Step-touch | Low | Step side to side, bringing your feet together, with easy arm swings. | Smaller steps |
| Step jacks | Low | Step one foot out and raise your arms overhead, then switch sides. | Keep your arms lower |
| Jumping jacks | High | Jump your feet out and arms overhead, then back together. | Step jacks |
| High knees | High | Run in place, lifting your knees toward hip height. | Slow, lower knee lifts |
| Skater steps | Moderate | Step or hop side to side, swinging your arms across your body. | Smaller side steps |
| Shadow boxing | Low to moderate | Throw punches while shifting your weight on the balls of your feet. | Slow, controlled punches |
| Squat to calf raise | Low | Squat down, stand up and rise onto your toes. | Chair squats |
| Mountain climbers | Moderate to high | From a plank, drive your knees toward your chest one at a time. | Hands on a raised surface, slower pace |
| Stair climbing | Moderate | Walk up and down stairs at a steady pace. | Take one step at a time |
How hard should it feel?
- Moderate: breathing is faster, you can talk but not sing.
- Vigorous: you can say only a few words at a time.
- Start in the moderate range and build up. Our Heart Rate Zone Calculator can estimate ranges if you like to use numbers.
Three ready-made routines
| Routine | Moves | Work and rest | Rounds | Time |
|---|---|---|---|---|
| Easy 10 | March, step-touch, shadow boxing, squat to calf raise, step jacks | 40 seconds work, 20 seconds rest | 2 | 10 minutes |
| Quiet apartment 15 | March, step jacks, shadow boxing, squat to calf raise, step-touch | 45 seconds work, 15 seconds rest | 3 | 15 minutes |
| Standard 20 | Jumping jacks, skater steps, high knees, squat to calf raise, mountain climbers | 40 seconds work, 20 seconds rest | 4 | 20 minutes |
Time the intervals with our Workout Interval Timer so you do not have to watch the clock.
Tips for apartments
- Use low-impact moves and wear shoes to cut noise.
- Put a mat or folded towel under your feet.
- Avoid jumping late in the evening if neighbours are close.
- Keep a water bottle nearby and open a window if the room is warm.
How often should you do cardio?
WHO guidance for adults is 150–300 minutes of moderate activity a week, or 75–150 minutes of vigorous activity, or a mix. Three or four sessions of 15–20 minutes, plus walking, is a realistic start. Check your week with the Weekly Activity Tracker.
How to progress
- Add a round once the routine feels comfortable.
- Add 5 seconds of work and remove 5 seconds of rest.
- Swap a low-impact move for a higher-impact one, one move at a time.
- Try our HIIT vs steady-state cardio guide before adding more hard sessions.
Common mistakes
- Starting too hard and stopping after a few days
- Skipping the warm-up
- Jumping on a hard floor in worn-out shoes
- Doing hard sessions every day with no rest
- Ignoring pain
Frequently asked questions
Is cardio without equipment effective?
Yes. Your heart and lungs respond to effort, not to equipment. What matters is that the effort is steady and you can repeat it regularly.
Can I do cardio at home every day?
Easy to moderate cardio is fine for many people most days. Keep hard sessions to a few a week and take rest days when you feel run down.
What if I get dizzy or short of breath?
Slow down or stop and rest. If it keeps happening, or you have chest pain, speak to a healthcare professional.
Is it good for weight loss?
It can support weight loss when combined with your overall eating habits and activity, but it is not a guarantee. See our guide to daily cardio for weight loss.
Conclusion
Home cardio is simple: choose moves you can do comfortably, work for a set time, rest briefly and repeat. Start with an easy routine, build up slowly, and keep it regular. That matters more than any equipment.
About the author
Saba Aziz: Saba Aziz is the publisher of Daily Fitness, a health and fitness blog focused on simple, realistic ways to stay active and look after your wellbeing. Daily Fitness covers cardio, strength training, yoga, recovery, hydration and holistic wellness, with an emphasis on safe progression, reputable sources and habits you can keep. Everything on the site is for general education and is not medical advice, so please speak with a qualified healthcare professional before changing your exercise or nutrition routine. Learn more about Daily Fitness.
Educational note: this article is for general information only and is not medical advice. Please read our Medical Disclaimer and check with a qualified professional before starting or changing an exercise or nutrition routine.
Trusted sources to read next
Related reading
- Skipping Rope for Cardio: A Practical Daily Guide
- Daily Cardio for Beginners: How Much, How Hard and How to Start
- Daily Cardio for Weight Loss: How Much Is Enough Without Overtraining Your Body
- Morning vs Evening Workouts: When Is the Best Time to Exercise?