No Treadmill? No Problem! Here Are 6 Cardio Workouts To Do At Home

When talking about cardio workouts, we often associate them with the use of a treadmill, stationary bike, or running outdoors. This creates a common misconception that cardio exercises can only be done with special equipment in large open spaces. But by definition, cardio workouts are rhythmic activities that raise the heart rate of a person.

So wear your workout shoes and take out your yoga mat. Surprise yourself with these new exercises that will make you sweat and increase your endurance!

1. Squat with arms overhead

Stand with your feet hip-width apart.
Hold your arms up with palms facing each other.
Bend both knees and shift hips back like you’re sitting on a chair.
Draw shoulder blades down and back.
Engage or contract glutes to return to standing.
Do 10 reps with 3 sets.

2. Mountain climbers

Start in a straight-arm plank position with your hands directly below your shoulders.
Maintain a straight line from your neck down to your ankles.
Lift your right foot and drive your right knee up into the center of your body.
Quickly switch to the left leg by driving your left knee up into the center of your body.
Keep your hip level and shoulders directly above your wrists.
Do as many reps as you can within one minute.

3. Skier jumps

Stand straight with your feet, ankles, and knees glued together.
Jump from side to side as fast as you can.
Keep your chest lifted and land softly on your toes.
The height of your jump does not matter.
Just focus on the speed of your jumps from side to side.
Do as many reps as possible in one minute.

4. Step-ups

Start by placing an elevated step in front of you.
Plant both of your feet on the floor shoulder-width apart.
Plant your entire left foot firmly on the step.
Don’t let your knee get past your toe.
Push through the heel of your left foot to extend your leg and yourself upward.
As you extend your left leg, release your right leg from the floor, and step up onto the elevation.
Don’t use your right leg while stepping up.
Go back down to the floor with your left leg and return to your starting position.
This time, do steps 3 to 8 in a reverse manner by starting to step up with your right foot.
Continue alternating between your left and right legs.
Do as many alternating reps as you can within 3-5 minutes.

5. Butt kicks

Start by standing with both feet on the floor shoulder-width apart.
Keep your weight on your left leg.
Bend your right leg to bring your right foot to your glutes.
Lower your right leg and plant your right foot on the floor.
This time, keep your weight on your right leg.
Bend your left leg to bring your left foot to your glutes.
Lower your left leg and plant your left foot on the floor.
Start alternating with your right and left leg slowly.
Once you are comfortable with the alternating movement, increase your speed to start hopping from one leg to the other.
Do as many reps as you want.

6. Reverse lunge and hop

Start with both feet planted on the floor shoulder-width apart.
Take a big step backwards with your right foot carefully.
As you plant your left foot on the floor, bend both knees close to 90 degrees.
Keep your weight evenly distributed on both legs.
To know if you’ve done step 4 correctly, see if your left knee is aligned with your ankle and your right knee hovering a few centimeters off the floor.
Extend both knees
Propel yourself upward with a kick from your right foot while fully extending your left leg.
Elevate your right foot to bring your right knee into your chest.
When you land, transfer your weight onto your left foot and go back to step 2 to step 8.
Keep on repeating reverse lunge hops on this same side.
Do 10 to 15 reps before doing the same procedure on the reverse side.

Cardio exercises aren’t limited to running or the use of a treadmill. Various hops, lunges, and squats count cardio workouts as well. For more fitness and dietary topics, visit the links below!

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader?

We are offering you our fun, FREE (for a LIMITED time) POM FIT™ INTRO CLASS that teaches you beginner-friendly cardio moves.

To take your cheerleading fitness to the next level, we also have POM FIT™: GAMEDAY1™ - a series of challenging full-body cardio classes that include a body stretch class, kick stretch class, abdominal workout class, and more.

Join a POM FIT™ class below:

POM FIT™ INTRO CLASS (Free for a LIMITED time)

POM FIT™: GAMEDAY1™ (USD 27.00)