15 Best Home And GYM Cardio Workouts

Best cardio workouts can be tricky, mainly because they are often poorly explained online. It's tough to know what "cardio" entails and which activities are most appropriate for your needs. If you're looking for the best cardio workouts on the market, you've come to the right place! In this article, you’ll get in-depth information the best home and gym cardio workouts. 

What are cardio workouts?

"Cardio" is a shortened form of the word "cardiorespiratory." It refers to any exercise that engages your body's cardio systems. For instance, aerobic exercises allow you to use oxygen in the most efficient manner possible, making them more effective than anaerobic ones. The muscle groups trained during aerobic exercises include your heart, lungs, and muscles of respiration. 

Benefits of cardio

There are many benefits to doing best cardio workouts weight loss regularly. Here are just some of the most important ones:

  • Improved heart and lung health 
    Regular cardiovascular exercise helps your heart stay strong and healthy. It also helps your lungs function better, improving their functionality over time. 
  • Better muscle strength
    Because of their high-intensity nature, cardio workouts help get more out of your muscles, allowing them to perform better and more efficiently. When they're stronger, they also last longer when you're training. 
  • Increased stamina and endurance
    Cardio workouts are very beneficial in increasing your overall stamina and endurance levels. When you work out with cardio exercise, you'll improve your coordination and balance because of the increased resistance it helps you build up against. They can also increase your ability to perform other exercises such as weight-lifting ones. 
  • Better fat loss
    Doing high-intensity cardio workouts for more extended periods helps you burn off more calories than others without changing the muscle you're working out with.
  • Improved metabolism
    Your body will undergo various metabolic changes after engaging in cardio exercises for an extended time. This means that your metabolism will be better, and your calorie consumption will be higher, leading to better fat loss. 
  • Enhanced confidence and self-esteem 
    Getting into shape by engaging in cardio exercises can help increase your overall confidence, which in turn can lead to a sense of greater self-esteem. This is a massive plus for many people who want to improve their overall appearance and general health over time. 

Best home cardio exercises

The best cardio workouts for home vary from person to person, depending on what's most comfortable. There are far too many options to give a list of the best cardio workouts. 

However, here are some exercises that you may want to try or consider when deciding on what type of workout you do:

01. Jump rope

This might be the most convenient type of cardio available. It only takes a jump rope and some space to work out this way. You can quickly get in a great workout by jumping rope, so it's a good option if you don't want to invest any money into your exercise routine. 

The amount of calories you burn is determined by how fast you're jumping and how long you're doing the activity. Many people choose to do the 100-jump challenge, which is jumping rope for one minute straight without stopping or having to catch your breath.

Most jump ropes are easy to use. They come in a variety of ways: 

Some jump ropes consist of a handle with an elastic cord attached to it; the cord is wrapped around the handle, which helps stabilize the rope when in use and provides handles for jumping. Some jump ropes have a belt that wraps around your waist; this belt provides handles to use while jumping and helps keep you from slipping off the belt while doing squats or lunges. 

Typically, jump ropes have long enough handles to allow your arms to be fully extended when doing squats or lunges.

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 02: Jumping jacks

While at home, you can easily do these without any specialized equipment whatsoever. This is a great cardio exercise for those who want to challenge themselves a bit and push their bodies to the limit. 

By doing jumping jacks, you'll burn off many calories and improve your overall fitness levels over time. You can also make it more difficult by doing them while carrying something in your hands or wearing ankle weights or wrist weights.

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03: Burpees

This is an excellent exercise for both men and women of all ages. You'll be burning off calories quickly and gaining strength in your legs, arms, and chest. You start by squatting with your arms stretched out before you, followed by jumping up into the air with legs brought together or slightly apart. 

You then land and return to the squat position before pushing back into a standing position. At that point, you then repeat the process as many times as you can in one minute. By doing this, your body will be working hard enough to help burn off a lot of calories and get you in shape to lose weight.

This is a great cardio workout at home if you want to take your exercise routine up a notch and don't have any money to throw around.

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04: Running in place

If you are looking for a cheaper, more convenient type of cardio, running in place can be significant. It doesn't require any specialized equipment, and you can do it just about anywhere. 

It is a great exercise to do if you have a treadmill at home but don't want to spend the money on it or aren't able to because of space limitations. Even doing 10 minutes a day can help to improve your overall health and fitness levels considerably in just about one month. You can also purchase an incline trainer for around $50-$70, which will allow you to run uphill for an even better workout overall.

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05: Squat jumps

Squats are a great exercise to increase your overall strength and endurance. With this type of workout, you can do squats for as long as you want, whether for a short duration of time or a lengthy one. 

It is because it elevates your heart rate, and you'll be burning up many calories from the effort you put forth. 

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06: High-intensity interval training

It is a great exercise option for looking for a great cardiovascular workout that helps you burn calories quickly and efficiently. It allows you to decrease your time spent on a treadmill, bike, or other machines to get the same results. 

The best part about this program is that it doesn't require any special equipment to work well at home. However, you should ensure that you have access to a weight room at home to lift weights with your high-intensity interval workouts.

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07:  Star jump (Jumping Jack)

A star jump is a variation of a jogging-in-place routine. It's great to burn calories in a short amount of time. You can do this by simply moving your arms, legs, and upper body as you would while running or jogging in place simultaneously. 

A star jump is a variation of a jogging-in-place routine. It's great to burn calories in a short amount of time. You can do this by simply moving your arms, legs, and upper body as you would while running or jogging in place simultaneously. 

Source: photo from online 

Best gym cardio exercises

The best cardio workouts at the gym are simple, low-impact aerobics, such as walking, jogging, and swimming. The goal of the gym is to promote cardiovascular health and aerobic endurance. If you try to do too much at once, you will not have the best results. 

That's why it's essential to start at a beginner's pace. Here are the best cardio workouts at the gym:

01. Elliptical

This is probably the best cardio machine at the gym. It works all of your major muscle groups while providing ample support for your back and legs. To get the most out of this machine, you need to be moving at a good pace. You don't want to be slow and sluggish on this machine, or you'll waste time since it's better to be moving quicker than not on the elliptical machine.

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02: Stair climber

This machine helps you develop aerobic strength. Using the stair climber, you can get a good workout while also burning calories. You will burn more fat through this machine than through other forms of cardio.

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03: Treadmill

While this isn't as versatile as an elliptical, it can still provide a great cardio workout in its way. Most treadmills have a hand-brake option so that you can control your speed. Staying steady can help you burn even more calories than if you were going too fast or too slow. In addition, walking on a treadmill will vary the intensity of your workout, which will keep it exciting and fun.

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04: Indoor cycling bike

Using this machine can help you burn some pounds. If you can find a bike with a resistance option, it will give you even more of a challenge. However, if the bike doesn't have resistance, you can always do your best to go as fast as possible on the bike.

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05: Rowing machine

Rowing machines are great for developing upper-body strength, which is something that many other cardio options don't provide. However, it would help to remember that most people could not use a rowing machine for an entire workout. It is an excellent addition to your cardio routine, but it isn't going to be adequate.

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06: Swimming

Swimming is one of the best forms of cardio that you can do. It helps you burn many calories while also strengthening your muscles, particularly your arms and shoulders. This is an excellent cardio workout because it will also help you reduce stress, which will enhance your overall quality of life.

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07: Kettlebells

Kettlebells are terrific for anyone who wants to burn fat and improve muscle strength. They provide an outstanding balance of both cardio and strength training, so they are so popular among many fitness enthusiasts. However, it is essential to remember that kettlebells are not ideal for beginners. It is a very intense form of cardio that will put you at risk if you aren't in shape.

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08: Sprinting

Sprinting is an excellent way to burn fat and improve your cardiovascular health. Sprinting in short bursts (20-60 second bursts) is best because sprinting can be tough on the joints, especially for beginners. Do a timed warm-up and a cool down if you want to do it for more extended periods.

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Safety considerations and injury prevention

It is wise to avoid doing too much cardio at a time. This can be an issue for some people trying to improve their overall health and physique. However, it is usually best to start slowly and gradually increase your cardio routine as you get more used to it. If you push yourself past your limits without the proper training, you will likely end up experiencing pain or injury.

Perhaps you might consider following these precautions:

  • Look for a room with substantial space to move around without the risk of running into anything. If possible, work out in a space with sufficient ventilation so that you don't experience any unpleasant odors.
  • Your rugs and carpets need to be stable and sturdy to assist with balance and posture. 
  • Pay attention to where your feet hit the floor to ensure that there aren't any obvious hazards that could cause you to trip or fall. Non-skid shoes will ensure you don't fall, and bare feet will ensure your feet don't slip.
  • Low-impact exercises with 5-minute warm-ups and cool-downs will help you avoid injury.
  • If you are experiencing any pain, stop immediately. Even if you aren't feeling pain during exercise, your body may be compensating, putting you at risk for joint and muscle injuries.
  • Water breaks are a must. Drinking water is crucial to avoid dehydration, which can cause muscle strain and even injury. 
  • Stretch out and cool yourself down. Unless you want to risk pulling something, it is crucial to stretch out after your workout for a minimum of 5 minutes. 

Tips on getting the most out of cardio

Cardio can be an effective weight-loss tool. However, it is easy to overdo it. If your primary goals are to lose weight and get healthier, you will want to choose exercises that complement each other. For example, running is a great cardio exercise. However, your cardiovascular health will suffer if you focus on running without strengthening your core and muscles.

Here are some tips on how you can get the best of both worlds: 

  • Always warm up first and cool down after. This helps you avoid injury and improves your performance by providing better blood flow.
  • Take as much time to recover as you did to exercise. If you exercise for more than 15 minutes, allow for at least a 10-minute break.
  • A healthy and balanced diet is a must. You will help your body lose weight and improve your overall health. You'll also reduce the number of calories you take while exercising.

    Get enough sleep. Even though you may not feel like it, your body needs sleep. If you don't get enough sleep, there's a good chance that you'll end up pushing yourself too hard during your workouts.

    In addition, lack of sleep can be harmful to overall health, which means that even if you work out hard, it isn't going to help much if you're not getting enough rest.
  • Most starters forget about preparing a weekly exercise routine. They tend to jump into a workout without thinking it through. If you're going to visit a gym or purchase home exercise equipment, make sure that you plan out your routine. You should also check out the frequency of your workouts and the duration so that you don't overdo them.
  • Best cardio workouts at home need you to craft realistic goals to avoid putting unnecessary pressure on yourself. Most fitness enthusiasts fail to lose weight because they set unrealistic expectations. Your goals should be realistic, measurable, and time-bound (SMART) to stay motivated. 
  • When you slowly take your workouts, you will establish a routine and build momentum to make exercise fun. You will also build confidence and self-esteem, an essential component of fitness.


The best cardio workouts for beginners are the ones that perform best for you. You should always check out different exercise options to see which ones you like. For example, if you enjoy running, running is likely an excellent aerobic activity.

With so many options available today, it is possible to find something that works best for your fitness goals and lifestyle. In addition, there are many ways to challenge yourself while doing cardio exercises so that they don't become too repetitive and boring.