14 Best Cardio Workout For Beginners at Home (No Weights)

14 best cardio workouts for beginners at home that will challenge your full body and help you get fitter and with higher stamina and endurance. Let's work!


14 Best Cardio Workouts For Beginners at Home (No Weights)

In this article, you will find 14 of the best cardio workouts for beginners at home. Each workout will be presented with a title, workout video and a brief description below. 

In case you like some of these routines, there will be a link below each left for your convenience that will lead you to a dedicated page of the workout. By accessing this, you will get more detailed and thorough information regarding the session and topic as well. 

All of these cardio workouts are 100% follow along which means that the only thing you have to do is to warm up, play the workout video on your smartphone, tablet, or laptop and proceed towards replicating all cardio exercises just like presented in the video. 

Most of these workouts are full body routines that will help you burn additional calories and help you get fitter, lose weight and feel better. In the end, what matters most is how well you move (without pains) and how do you feel. These beginner cardio workouts will help you achieve exactly the same. 

So without wasting more of your time, let's jump straight to your warm ups and beginner cardio videos as well. 

2 Dynamic Warm Ups To Use Before Each Beginner HIIT Cardio Workout at Home

Before each intense cardio workout, it is mandatory to warm up properly and prepare the body for the upcoming bouts of exercise. Doing HIIT cardio workouts in an intensive way requires a good amount of preparation beforehand. 

Otherwise, if you jump straight to the cool and intense exercises without being prepared, then you are risking not just missing a good cardio workout performance but injuring yourself which is something that we both want you to avoid. 

Instead, just follow these 2 complete and follow along, full body dynamic warm ups that are preached by highly influential coaches (Luka Hocevar and Cori Lefkowith both respectful founders of vigor ground fitness and redefining strength). 

By warming up before an intense cardio workout, you will increase the body's core temperature which itself will wake up the nervous system. The NFS is responsible for moving the limbs and basically how efficient your brain will be towards recruiting the right muscle fibers that will contract the muscle and help you perform the required exercise. 

Not just that, but your joints, ligaments and stiffed muscles (if you are training hard and consistently), will be oxidized by increased blood flow due to the stretched position holds. As result, your ROM (Range Of Motion) will increase which itself will improve the mind-muscle connection or how do you feel each exercise and which muscles are engaged. 

Otherwise, if this step is neglected, the human body is always compensating with the dominant muscle groups. That can lead to over-stimulation due to compensation of certain groups in your body and as obvious, these muscles will get over-fatigued and instead of the muscles to get the exercise tension, your joints and ligaments will take place. And when that happens, you will get injured. Avoid that at any coast and follow one of the 2 following dynamic and full body, follow along workout videos that will take no more than 10 minutes of time. 

Dynamic Warm Up Routine Follow Along

10 Minute Follow Along Full Body Warm Up Routine

14 Beginner HIIT Cardio Workouts at Home (Follow Along Videos)

The following 14 beginner HIIT cardio workouts are follow along videos. You will find the title of each, the exact workout video and a brief explanation below. In addition, if you decide to perform any of the following sessions, there will be a link, waiting for you that will lead you to a dedicated article specifically for the workout you have chosen. That way, you will get an even more in-depth overview of the routine that you are about to perform. 

Most of the sessions below are full body routines, however, there are core and lower body focused HIIT workouts that will still challenge your cardio and conditioning in a highly effective way. The reason these to be included is that sometimes it's necessary to vary the sessions and step back for a day or two from full body training. In addition, targeting the core or legs, in particular, is a powerful way to build a functional and well-performing physique. 

5 Minute HIIT Workout For Beginners

For this 5 minute HIIT workout for beginners, there are 10 bodyweight exercises included. All exercises should be performed for 30 seconds and without any rest between. 

This is a real, short HIIT beginner workouts that will get you out of the comfort zone. challenge your full body and make you wondering: "is this really a 5 minute session??". 

The HIIT exercise list: 

1. Side to side high knees. 

2. Beginner speed burpee. 

3. Feet on fire to 3 drop lunges. 

4. Superman pulldown. 

5. Push up isometric hold with jump outs. 

6. Squat to thoracic rotation. 

7. High to low bird dog plank.

8. 3 way jump squat. 

9. Plank ankle taps.

10. Sprinter sit up. 

5 Minute Low Impact Workout For Beginners

For this 5 minute low impact workout for beginners, you will work through 5 exercises. Each should be done for 30 seconds and there is no rest allowed between each exercise. 

Once you move through 1 set for each move, you will not rest but continue towards the second round of these 5 bodyweight exercises. 

In summary, this is a 5 minute low-impact cardio workout for beginners that consists of 5 exercises which should be done for 30 seconds each, for 2 total rounds and without any rest in between. 

Here is the cardio exercise list:

1. Bear to crab crawl. 

2. Squat to thoracic rotation to knee tap. 

3. Beginner low impact speed burpee. 

4. Plank forward reach. 

5. V sit hold heel taps. 

5 Minute Leg Workout at Home For Beginners (HIIT Routine)

In the following 5 minute leg workout at home, you will perform 5 lower body exercises in a HIIT cardio workout frame that will develop equally your lower body endurance and cardio reserves as well. 

Each leg movement should be done for 30 seconds and be performed for 30 seconds of time. Once done with round 1, you will rest for 30 seconds and move on to the second and last round for this session. 

Your leg cardio exercise list:

1. Knee to kick combination. 

2. Jump jack squat. 

3. High knees to straddle. 

4. 3 way jump squat. 

5. High knees to mountain climbers. 

6 Minute Core HIIT Workout At Home

This 6 minute core HIIT workout for beginners at home includes 5 core movements. Each exercise should be done for 30 seconds followed by a 10 second rest. 2 total rounds need to be completed without any higher rest between. 

The core HIIT cardio exercise list: 

1. High knees to mountain climbers. 

2. Cross body step plank to ankle tap. 

3. Plank supported jump outs. 

4. High knees to sit out. 

5. Knee to elbow plank step. 

7 Minute Beginner HIIT Workout (Full Body Cardio Routine)

This 7 minute beginner HIIT workout will challenge yourself with the whooping 11 bodyweight exercises! Each move will be performed for 20 seconds followed by 10 seconds of rest (Tabata timer). 

No big rests allowed or higher than 10 seconds period. 

The HIIT cardio exercise list: 

1. Beginner speed burpee. 

2. Walk outs. 

3. Foot work to drop lunge. 

4. Rhytmic static high knees. 

5. Bear walk to sit out. 

6. Knee to elbow plank step. 

7. Rotation bouncing lunge. 

8. Crab crawl to crab reach. 

9. Isometric squat hold to leg raise. 

10. High knees to mountain climbers (8-10 repetitions for each). 

11. Plank supported jump outs. 

7 Minute Abs HIIT Workout At Home

In the video above, you will find a complete 7 minute abs HIIT workout for beginners. The session consists of 6 exercises. Each should be performed for 30 seconds followed by 10 seconds of rest. Once you move through 1 set for each, you will straight-forward continue towards the second and final working round. 

No big rests are allowed. This makes the session high-intensity and cardio demanding. 

The abs HIIT exercise list:

1. Bear crawl to sit out. 

2. Crab crawl to crab reach. 

3. Plank to push up jumping outs. 

4. Crab crawl to side push up (if you cannot perform the push up, stick only with the crawling). 

5. Forwar reaching plank (ground tap). 

6. Side crawl to side plank crawl. 

7 Minute Cardio Workout For Beginners

For this 7 minute cardio workout for beginners, you will be challenged to move through 6 bodyweight movements. Each should be performed for 30 seconds without any rest between! 

Once finished with set 1, you will rest for 90 seconds and move on to the second and final working set for this workout. 

Here is the cardio exercise list:

1. Side to side high knees. 

2. Low impact speed burpee. 

3. Ankle tap run in place. 

4. Skater ground tap jumps. 

5. High knees to mountain climbers. 

6. Plank ankle taps. 

7 Minute Circuit Training Workout For Beginners

In this 7 minute circuit workout for beginners, you will perform 5 exercises for 30 seconds followed by a 15 seconds rest. 2 total rounds should be performed without any bigger rest applied between. 

This means that you will perform a cardio workout for 10 total sets each performed for 30 seconds followed by a 15 seconds rest between each move. 

No big rests are allowed. 

The cardio exercise list:

1. Jump squat twist. 

2. Push up isometric hold to jump out. 

3. Side walk pulsing squat. 

4. Plank ankle taps. 

5. Sprinter sit up. 

10 Minute Cardio Workout For Beginners

During the following 10 minute cardio workout for beginners, you will face with 7 bodyweight exercises. 30 seconds on, 15 seconds off for each move. 

2 total rounds should be completed. 

60 seconds rest between each working round. 

The bodyweight cardio exercise list: 

1. High knee ankle tap. 

2. Speed burpee. 

3. Ground tap skaters. 

4. Straddles. 

5. High knees to mountain climbers (alternate 8 repetitions for each).

6. Alternating static monkey. 

7. Plank ankle taps. 

10 Minute HIIT Workout For Beginners

The workout above is a 10 minute HIIT workout for beginners that includes 6 bodyweight cardio movements. Each must be done for 30 seconds followed by 20 seconds of rest. 

2 total rounds should be done. 

Rest between: 60 seconds. 

Here is the exercise list: 

1. Squat to drop lunge combo. 

2. Push up isometric hold to jump out. 

3. 3 way jump squat. 

4. Speed burpee. 

5. Plank ankle tap. 

6. Sprinter sit up. 

10 Minute Full Body HIIT Workout at Home

The following 10 minute full body HIIT workout at home includes 10 cardio exercises. Each should be done for 20 seconds while resting for 10 seconds afterward. 

2 total rounds to complete. 

90 seconds between both working rounds. 

The HIIT cardio exercise list: 

1. Ground lunge

2. T push up

3. Drop split squat 

4. Push up knee tap

5. Side lunge to jump squat

6. Jack push up

7. Plank forward arm reach

8. Speed burpee

12 Minute Beginner Bodyweight HIIT Workout

The video above is a 12 minute beginner bodyweight HIIT workout which will require you to perform 5 HIIT cardio exercises for 30 seconds followed by 20 seconds of rest. 

3 total rounds should be performed. 

No big rests allowed between each round. This means that for the full 12 minutes duration, you will work for 30 seconds and rest for 20. 

Here is the HIIT cardio exercise list: 

1. Jumping lunge to knee kick. 

2. T push up with row. 

3. Side to side pulsing squat. 

4. Alternating stationary monkey walk. 

5. Low bird dog plank. 

12 Minute Full Body Bodyweight Routine

This 12 minute full body bodyweight routine combines 5 moves. 30/20 seconds of on/off interval timer protocol. 3 total rounds should be completed. No big rests allowed between each working round. 

The HIIT exercise list: 

1. 3 jumping lunges to knee kick. 

2. Walk out push up

3. Beginner (low impact) burpee. 

4. Tucked plank to push up. 

5. Low bird dog plank.

15 Minute Intense Cardio Workout at Home

The following workout video is a 15 minute intense cardio workout at home is built out of 9 bodyweight exercises. You will work under the classic Tabata timer which is 20 seconds of work and 10 seconds of rest for each exercise. 

3 rounds must be done. 

60 seconds rest between. 

The cardio move list: 

1. Bear crawl to squat jump.

2. 1-2 step push up.

3. Side to side high knees to speed burpee.

4. Jumping lunge with a small bounce.

5. Jack plank. 

6. Skater jumps.

7. Circle speed burpee.

8. Dynamic side lunge.

9. Low rotation chop.

What Is The Best Cardio For Beginners?

The best cardio for beginners is HIIT (high-intensity interval training) since such routines will not just skyrocket your cardio reserves but will target the muscles in a resistance way which will push the body to build muscle and lose body fat faster compared to doing only cardio workouts alone. 

Other great beginner cardio activities are: 

  • Jumping rope. 
  • Shadow boxing. 
  • Jogging or doing sprints. 
  • Crawling and all types of animal flows. 
  • Riding a bike in the city or in mountains. 
  • Rowing. 
  • Swimming. 
  • Hiking.
  • Walking.

Where Should You Start With Cardio Training?

As a beginner, by starting with HIIT cardio workouts, you will equally develop the cardiovascular system, muscular endurance and stamina. These combined will result in rapid fitness results such as weight loss, increased energy levels, vitality, focus and improved body's movement abilities. 

If you are passionate about lower-intensity cardio such as walking, biking, swimming and hiking, you can implement such routines 2-3 times weekly for about 30-60 minute duration. But make sure to implement any type of resistance work as well, if your goal is to get in shape faster by developing a better body composition, muscle definition and overall, getting fitter with better conditioning. 

What Is a Good Cardio Workout For Beginners?

A good cardio beginner workout can be considered as a routine where you will target the full body, stimulate the muscles with the right intensity and your body will burn multiple calories. A good implementation here would be HIIT since such routines cover all of the mentioned above. 

How Long Should a Beginner Do Cardio? 

Between 10 and 30 minutes of cardio workouts is a sufficient time for the beginner to get a good and full body cardio workout. Such a time frame will keep your mindset engaged and will not get you bored. That will be the factor of keeping your interest high which will result in workout consistency which is the king of results! 

In case you don't like going too intense with your bodyweight cardio workouts, then you can jog, bike, swim or hike 2-3 times per week while training for about 30-60 minutes of time. But make sure to follow this routine only if you are sure that such routines will not get you bored. If you get to this point, the outcome will not be beneficial for you because you will simply quit the process.  

What Are Some Cardio Exercises To Do at Home?

To do effective cardio exercises at home, focus on the more dynamic and high-intensity bodyweight moves that will help your body burn most calories for a shorter amount of time. This way, you will get the best results without investing much of your time. 

In the video above, you will find 24 beginner HIIT exercises that will help you get fitter, with higher strength endurance and conditioning. 

How to use these 24 HIIT cardio beginner exercises in order to create a good full body cardio workout? 

  • Pick 4-6 bodyweight exercises from the video above. 
  • Set an interval timer app on your phone and set it to 30/20 seconds of work/rest intervals. 
  • Perform each cardio move one after the other and once finished, it is considered as a single round completed. 
  • Rest 60-90 seconds between each round. 
  • Do a total of 3-5 rounds. 

These numbers can slightly vary depending on your training level and how familiar is your body with the exercises you are about to perform. If it is too hard, simply decrease the numbers and make sure to endure the session until the end. Next time, make the session harder so you can adapt and progress. 

51 Best Bodyweight Cardio Exercises

In the video above, you will find 51 of the best bodyweight cardio exercises you will ever perform. 

In order to build a killer bodyweight cardio workout by yourself with these 51 moves, here is what to do: 

1. Pick 4-6 exercises. 

2. Set an interval timer to 30/20 or 30/15 seconds of work/rest. 

3. Perform the exercises one after the other, in a circuit fashion. 

4. Do 4-6 total working rounds. 

5. Rest between rounds: 90-120 seconds. 

Low Intensity vs. High Intensity Cardio. Which One Is Better? 

High Intense Interval Training or HIIT is great for equally developing your strength endurance and cardio at the same time while building some muscle along the way. On the other hand, the low-intensity cardio such as jogging, walking, hiking, biking, or swimming will focus only on the endurance and conditioning aspect which makes such sessions, not the best one for building a body with a good muscular definition since to do so, you need any type of higher-intensity muscle resistance which in that particular case, the HIIT will provide but the low-intensity routines will not. 

But does it means that the low-intense cardio is bad for your fitness? 

Not at all. Even the opposite. Longer-duration cardio activity is great for improving the cardio reserves, resistance training recovery and is actually pleasant somehow for the mindset since you are not in the critical zone where you have to "survive" through certain timers or repetitions. The main problem is that people are getting addicted to long-duration cardio workouts, then start practising too often and totally neglect the importance of muscle resistance with higher intensity. 

In summary, perform HIIT cardio if you are pressed on time because it will serve you well for muscle activation and improving your cardio and if you have a bit more time to invest in your training, do low-intensity cardio 1-3 times per week for overall health improvement and mindset relaxation. For similar sessions, outdoor is always the best choice due to multiple factors such as sunlight exposure, breathing fresh air and refreshing your mentality from screens or daily activities which might sometimes be too stressful and overwhelming. 

When Is The Best Time To Do Cardio Workouts?

The best time to do cardio workouts is when your lifestyle allows you to do. However, the best scenario of performing HIIT cardio would be earliest at lunchtime and latest not past 19:00 PM because such routines will interrupt your sleep cycles and you will suffer on an upcoming day. The lower-intensity routines can be performed throughout the whole day if the intensity is in the normal ranges. 

Can You Lose Weight With High Intensity Cardio? 

You will lose weight with HIIT cardio workouts at home if: 

  • You are consistent enough with your workouts. 
  • The exercises chosen, workout frames and HIIT workout plan is well built and with the right focus on your lifestyle. 
  • Your sleep and recovery are in check and the stressful levels of your life are in a somewhat acceptable range.
  • You eat less than your body needs, or you are in a caloric deficit. 

If the mentioned above are being covered, you will lose weight with HIIT.

How Often Should You Do HIIT Cardio? 

Doing 3-4 full body HIIT cardio workouts per week is sufficient workout frequency for the fitness beginner. In case you are lifting weights or do any resistance and strength-focused workouts, then 2-3 HIIT routines will cover your needs to improve the cardio, conditioning and weight loss too. In this scenario, you can do 15 minute HIITs at the very end of resistance workouts or 20-30 minute HIITs implemented as stand-alone cardio workouts. 

Can You Do Cardio Everyday To Lose Weight Faster? 

Doing cardio everyday will not deliver fast weight loss results nor will help you get fitter rapidly. Avoid such an approach due to the various health-harming reasons that might appear such as hormonal balance disruption, increased or decreased appetite, muscle loss, body fat gain, decreased testosterone levels, anxiety, constant fatigue both mental and physical, serious risks of injuries etc. Instead of risking your health this way, be patient and implement a somewhat balanced approach that will deliver results over time without ruin your body and life. Be responsible and avoid doing cardio nor high-intensity cardio everyday. 

What Are The Disadvantages Of HIIT Cardio?

The disadvantages of HIIT is that you will not gain a significant amount of muscle mass. Instead, such routines will help you develop a more fit and movement-orientated body that will serve you and perform well in the personal lifestyle. If your goal is to be a jacked, strong guy with a high-muscular physique, then you should definitely consider focusing on other, more-efficient training method but still can use the HIIT as a cardio supplement to your strength and hypertrophy training. 

As mentioned in the chapter above, doing too much HIIT and cardio will definitely not help you progress faster but completely the opposite, you will risk your health and this is something that we both should agree upon that has to be avoided at any cost. 

14 Best Cardio Workouts For Beginners 

Today we have reviewed 14 of the best beginner cardio workouts at home. No equipment required for the sessions. All videos are follow along and complete in order for you as a beginner, to simply warm up, play the workout video of your choice and start to perform all moves just as presented in the video. 

You will find as well 2 dynamic follow along warm ups that can be used anytime and both are below 10 minutes duration which makes these practical for implementation. 

To develop good results with HIIT, perform full body routines 3-4 times per week for maximal results. Also, if you lift weights or do strength callisthenics, do HIIT 2-3 times weekly as workout finishers or stand-alone cardio routines to still benefit from the perks that HIIT cardio provides. 

In your opinion, what is the best cardio workout for beginners at home? 

Comment below! 

Thanks for being here. 

To your Fitter self, 


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