15 Cardio Workout At Home To Boost Your Mood

Like every day, you got up early to prepare for work, and the mood is bad, a boring day started but today we bring you 15 cardio workout that you can do in minutes and fix your mood . You can also do these exercises at home without any additional equipment.

Here’s how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timer. Zero equipment needed.

Also Read: 5 Minute Calf Workout Without Equipment

Time: 10–15 minutes

Equipment: none

Good for: cardio, core, lower body, shoulders

Instructions: Choose three to four exercises from the list below. Perform each for 30 seconds to one minute, then immediately continue onto the next. Once you’ve finished all exercises, rest for 15 to 30 seconds, then repeat for three to four total rounds.

15 Best Cardio Workout at Home

Squat Thrust

Squat Thrusts Exercise
Squat Thrusts Exercise

Why they rock: Squat thrusts are a great low-impact alternative to full burpees. Variations: Add a jump at the top of the movement to increase the intensity (and impact), or step feet in and out instead of jumping to decrease the intensity.

Crab Toe Reaches

Crab Toe Reaches
Crab Toe Reaches

Low-impact crab toe reaches get your core, arms, glutes, and hamstrings fired up. Plus, they’re just plain fun. Variations: Simplify the coordination needed here by keeping your butt lifted off the floor.

Plank Jacks

Plank Jacks exercise
Plank Jacks exercise

Adding some simple movement to planks turns the core move into a core-cardio combo. Variations: Place a looped resistance band around ankles to increase the intensity. Make these more accessible (and lower-impact) by stepping feet out and in one at a time.

Lateral Toe Taps

Lateral Toe Taps exercise
Lateral Toe Taps exercise

Seemingly simple toe taps get your heart pumping fast. Variations: To test your coordination and stability, rotate around your target object while performing your toe taps.

Wrist-to-Ankles

Wrist-to-Ankles exercise
Wrist-to-Ankles exercise

You’ll spike your heart rate while feeling a bit like you’re at a dance party.

Variations: Slow down the move and remove the hops to lower the intensity (and lower the bar, coordination-wise).

Fast Feet Drops

Fast Feet Drops Exercise
Fast Feet Drops Exercise

Reap the benefits of burpees without burning out after dropping to the floor over and over again. Variations: To modify, step your feet back into plank position and/or nix the pushup. To turn up the heat, add a high jump when coming out of your plank.

Lateral High Knees

Lateral High Knees Exercise
Lateral High Knees Exercise

You’ll work on your cardio fitness and coordination at the same time. Variations: Slow this exercise down to nail proper form before speeding up your hop-steps.

Skater Cardio Workout

Skaters Exercise
Skaters Exercise

Unlike many exercises, skaters challenge your strength, balance, and coordination when moving laterally (or from side to side). Variations: To make this move easier on your balance, tap back toes to the floor instead of hovering foot.

Fast Feet With Punches

Fast Feet With Punches
Fast Feet With Punches

Get the blood flowing throughout your entire bod and work your coordination with these quick movements. Variations: To nail the coordination required for this one, start with either just the fast feet or punches.

Tuck Jumps

Tuck Jumps cardio workout
Tuck Jumps

Tuck jumps require a lot of lower-body power, and working those big muscles will get you sweating fast. Variations: Add a hop between jumps to help build momentum.

180 Squat Jumps

180 Squat Jumps
180 Squat Jumps

180 squat jumps test your lower body and core as you rotate from side to side with each jump. Variations: Can’t quite jump the full 180 degrees? Break this move down into two 90-degree squat jumps in order to turn completely around instead.

Reverse Lunges with Knee Drives

Reverse Lunges with Knee Drive
Reverse Lunges with Knee Drive

Knee drives make this basic lower-body move more heart-revving for double the benefits. Variations: Keep this one simple by skipping the jump at the top of the move and just coming up to stand and balance on right leg.

Plank Knee Tucks

Plank Knee Tucks
Plank Knee Tucks

Plank knee tucks are low-impact and test your core big time. Variations: Scale this move down by skipping the knee drives and shifting just upper body and hips back.

Cross Mountain Climbers

Cross Mountain Climbers
Cross Mountain Climbers

Get more of an obliques burn out of your mountain climbers by adding some rotation to the move. Variations: Keep this one slow and controlled to nail your form before speeding up your cross-body knee drives.

Roll-Up Jumps

Roll-Up Jumps
Roll-Up Jumps

Roll-up jumps feel like you’re just messing around—until you’re out of breath after just a few reps. Variations: Practice just the roll-ups to get comfortable with the movement before adding the jumps.

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