8 Cardio blasts to do at home

by Stacy Roman
Stripes Korea

With fitness centers closed and mandatory stay-at-home orders in place, trying to get a good cardio workout in can be a little challenging. If you’ve got children at home with you, it can seem almost near impossible. Here are eight cardio blast workouts you can do just about anywhere, for any amount of time, with little to no equipment or apps needed. 

Jumping. If you’ve got a trampoline in the backyard, hop on it! Not only is it a great workout, but you’ll feel like a kid again. No trampoline? How about a jump rope? Even just a quick 10-minute session can burn more than 100 calories. No jump rope? Try some good old-fashioned jumping jacks. Working muscles throughout your whole body, they’ll get your heart rate up and torch calories. 

Jogging or running. Even if you don’t have a treadmill, you can still get your run on. Recently, a dedicated runner in Paris completed a marathon — on his balcony. Running or jogging in place, around your back yard, in your front yard, in your room or anywhere, will help get the blood flowing and keep your body moving. 

Burpees. The medieval torture exercise beloved by trainers worldwide and reviled by the rest of us, is actually a fantastic way to get the calorie burn going. Begin in a standing position, move into a pushup position (do a push-up if you can), move back into a standing position and add a plyometric jump (again, if you can). Repeat as many times as you can without hurting yourself. 

Bear crawl pushups. Your heart rate is guaranteed to go up with this twist on a classic push up. Starting from a standing position, bend over and place your hands on the floor. Walk your hands in front of you until you’re in the push-up position and then do a push-up. Walk yourself back and repeat.  

Stairs. You don’t need a stair master to get your cardio fix. Simply running or walking up and down the stairs in your house or stairwell is enough to get your blood flowing.  

Squat jumps. Your glutes will be burning and your heart thumping after this intense workout. Simply begin from a squat position, jump vertically and then back into a squat position when you land.  

Kickboxing. Need to get some aggression out? Kickboxing is not only a fantastic stress reliever but also an amazing cardio work out. Just make sure to clear a wide enough space so you don’t break any family heirlooms. 

Dancing. I’ll be honest. This is probably my favorite cardio workout. When my kids were younger, I’d challenge them to Just Dance on the Xbox. However, cranking up your favorite tunes and having a dance party in the kitchen works just as well. 


You don’t need fancy equipment to get a great cardio workout in a short amount of time. Basic movements and creativity open up so many possibilities. Just keep moving. 


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