Home » 10 Minute Best Cardio Workout At Home (EQUIPMENT FREE)

10 Minute Best Cardio Workout At Home (EQUIPMENT FREE)

Cardio Workout at home? Are you serious?

Yes! Many folks can enjoy a brief and energized workout; whether your fitness level is simply at the beginning or completely into it! Cardio workout gives you the liberty to make the foremost of your mornings peaceful! It doesn’t suggest you’ve got to be up early and hit the gym and this 10-minute cardio workout at home proves it.

We designed this quick cardio workout at home so you’ll exercise quickly, and then get right back to your busy morning routine. If you’re short on time, equipment, and event space, this workout is that the answer. This workout is merely 10 minutes long and includes a spread of low-impact, high-intensity exercises to urge your pulse up with no jumping. do that workout reception or on the road to burn calories and stay fit. This 10-minute cardio workout at home even in this pandemic counts towards your everyday fitness regime.

Ready for a 10-minute cardio workout at home? Here’s everything you need to stay fit from home!

High stepping otherwise known as high knees is a cardio-intensive exercise performed at a quick pace. It engages your core, strengthens all the muscles in your legs, gets your pulse up, and improves momentum, coordination, and adaptability. Due to the various physical benefits, high-knees are incorporated into a good sort of workout. It is a simple body resistance exercise that works muscles in the legs and buttocks. A high knee targets the quadriceps and hamstrings as well as the gluteal muscles in the buttocks. This is a good lower body conditioning exercise in general.


  • Stand together with your feet hip-width apart. Lift up your left knee to your chest.
  • Now, switch to bring your right knee to your chest. Continue the movement, moving legs alternately at a sprinting or running pace.
  • Repeat.

DURATION: 30 Seconds x 2 reps

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Jumping jacks are a full-body workout that will target major muscle groups, strengthen bones, and improve cardiovascular fitness and heart health. It is vital to try and do jumping jacks with proper form so as to realize these health benefits. Similar to most cardio exercises, jumping jacks offer cardiovascular benefits too. It balances out your pulse, increases blood circulation everywhere in the body, controls and maintains vital signs, helps in maintaining cholesterol levels within the body, prevents the onset of stroke or heart attacks.


  • Stand straight with your legs together and arms to your sides.
  • Bend your knees a little and jump up.
  • As you jump, spread your legs apart almost to shoulder width.
  • Then stretch your arms out over your head.
  • Jump back to the starting position.
  • Repeat.

DURATION: 30 Seconds x 2 reps

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As a compound exercise the mountain climber utilizes multiple muscle groups throughout the body, they are an effective way of strengthening your arms, back, shoulders, core, and legs. Another advantage of using multiple muscles directly is that you will have increased pulse, which can assist you to burn more calories. Mountain climbers will work out quite just a significant sweat: moreover, you’ll also get to target your abs, hip flexors, and shoulders within the process. They not only strengthen your core but also promote the fat loss necessary to unveil the abs you have been building without aggravating back pain. 

They are incredibly efficient. As a compound exercise, the mountain climber burns multiple muscle groups and joints at an equivalent time. They also improve mobility. The dynamic nature of mountain climbers makes them a great mobility booster that helps promote functional fitness.


  • Start on your fours.
  • Place your right foot next to your right hand and stretch the other leg behind you.
  • Switch your legs back and forth twice in a smooth motion keeping your arms in the same position.
  • Repeat.

DURATION: 30 Seconds x 2 reps

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Jump squats are a plyometric exercise that will help build jumping power and improve stability. This is often only one exercise that fantasizes athletes because it also can help improve stamina and endurance. The jump squat and such variation exercises are an excellent addition to your lower body workout. Jump squats increase your explosive power and help improve upper and lower body strength, and burn calories faster than regular squats. Plus, the pliability gained in your ankles and hips from the fluid motion of a jump squat will help prevent injuries during other exercise routines. 

While you cannot particularly burn fat from your stomach, squatting helps to burns fat and builds muscle. They also increase your lean muscle mass, which increases your ability to burn calories while at rest over the course of the day.


  • Stand straight together with your feet hip-wide.
  • Hinge your hips to push your butt back and lower down until your thighs are parallel to the ground.
  • Allow your knees to be on a 45 degrees angle once you land, then immediately go down into a squat, and jump.
  • Return back to the squat position and jump again.
  • Repeat

DURATION: 30 Seconds x 2 reps

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Skipping Without Rope

If you can’t skip a rope, you can still jump without it. Yet, you would like to understand the way to make it work as effectively as employing a rope jumping, it also reduces weight a bit like jumping over a rope does. Yet, it’s not as stressful as jumping over a rope. It keeps the body hot, which is significant in weight-loss mostly when jumping without a rope. Since you’re not employing a jump rope, you’ve got to actually jump as high as you would with a rope. Short, less intense jumps won’t equate to the particular jump rope exercise. 

Without the danger of missing reps, you’ll really increase the cadence of your jumps and obtain more reps within the same time. Without the fatigue on the shoulders which raises the pulse, you’ll increase rep frequency and devour the slack.


  • Stand straight and start jumping in the same place as if you are jumping with a rope.

DURATION: 30 Seconds x 2 reps

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Abdominal Crunches

The abdominal crunch is one of the most common exercises used to train the abdominal muscles. The abdominal crunch targets the abdominal muscles, which are part of your core muscle group. The stronger your core muscles, the easier it is to do most physical activities and sports. Abdominal crunches are designed to work the core muscles of the body. The exercise aids in building the core muscles, improving the posture, and helps in mobility and flexibility of the muscles. When these exercises are performed, the rectus abdominis and the oblique muscles are worked hard. Like situps, crunches help you build muscle, But they work only the abdominal muscles. 

This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. This also makes it ideal for strengthening the core, which includes your lower back muscles and obliques.


  • Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
  • Exhale and lift your upper body, keeping your head and neck relaxed.
  • Inhale and return to the starting position.

DURATION: 30 Seconds x 2 reps

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Lunges increase muscle mass to create strength and tone your body, especially your core, butt, and legs. Improving your appearance is not the main advantage of shaping up your body, as you’ll also improve your posture and range of motion. Lunges are a kind of lower body exercise that’s good for toning your thighs and hips. This exercise forms a combination of about all workout regimes that focus on weight loss and core muscle training. They assist to increase your muscle mass and strengthen muscles. They also shape and tone the whole body, especially your legs, core, and butt. 

Doing a regular set of lunges might increase your lean muscle mass. This helps to improve your metabolism, which helps you shed off those extra pounds!


  • Start by standing up tall.
  • Step forward with one foot until your leg reaches a 90-degree angle.
  • Lift your lunge leg and return to the starting position.
  • Repeat.

DURATION: 30 Seconds x 2 reps

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Butt Kicks

Butt kicks involve kicking your shins back behind you to touch your buttocks with the rock bottom of your foot. The movement utilizes the hamstrings while stretching the flexors and quadriceps. Butt kicks are an efficient glute-building move that is suitable for all fitness levels. Butt kicks are a kind of plyometrics, or jump training exercise mainly; butt kicks may help increase the speed of hamstring contractions, which may assist you to run faster. This explosive move works both your hamstring muscles and your glutes, and it also can be used as a dynamic stretch for your quads.


  • Start standing tall and convey one heel off the ground towards your glutes, your hand comes up towards your shoulder like running arms.
  • Then lift the other leg towards your glute.
  • Repeat.

DURATION: 30 Seconds x 2 reps

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The main target of burpees is to focus on the full-body workout that aims to create muscle strength and endurance in both your lower and upper body. A typical burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders. Burpees may assist you to burn belly fat faster than the other exercise or diet if performed regularly. Burpees are an excellent fat-burning exercise that helps build strong muscles and increase your metabolism throughout the whole day. They’re going to assist you to burn calories and your belly fat long after your workout is completed.


  • Stand together with your feet shoulder-width apart and your arms by your sides.
  • Bend into a squat position and place your hands on the ground.
  • Kick or step your legs back to a plank position.
  • Step up your legs forward to return to a squat position.
  • Return to the standing position.
  • Repeat.

DURATION: 30 Seconds x 2 reps

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Leg raises are an easy and effective move to focus on your abs and build your core strength. Unlike crunches, leg raises target your lower stomach muscles, which may be tricky to tone.  They are very straightforward to perform and have many potential health benefits. Taking outings of your day to relax and relieve pressure on your lower body may improve circulation and help reduce lower back pain and stress. However, it’s unlikely that this pose will assist you to reduce; thanks to its low intensity! It helps tone your thighs, hips also as lower abs muscles. Moreover, it helps in improving digestion and eliminates toxins from the body then prevents back injuries and back pain. 


  • Lie on your back; keep your legs straight, together.
  • Keep your legs straight and lift all of them high to the ceiling until your butt comes off the ground.
  • Slowly lower your legs backtrack till they’re just above the ground. Hold for a flash.
  • Raise your legs copy.
  • Repeat.

DURATION: 30 Seconds x 2 reps

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Yes, you did it! Since you’ve just activated your entire body with this 10-minute cardio workout at home, you will need to stretch your muscles! Start with some neck and shoulder rolls then bend right down to touch your toes or get as close as you can. Let your neck hang loosely and feel the stretch within the back of your legs.

Now slowly roll into the starting position and focus on your shoulders and arm muscles with some cross-body stretches. Spend a moment or two on the ground stretching your hips and groin muscles. Then return to the standing position and finish by grabbing each foot to stretch out your quads.

And there you got it, a 10-minute cardio workout at home!  I bet you’ll feel more energized and prepared to tackle your day.

As always, please consult a physician before beginning any exercise program.

The most popular question we came across, Does Weight loss requires more workouts and a strict diet?

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4 thoughts on “10 Minute Best Cardio Workout At Home (EQUIPMENT FREE)”

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