{"id":1541,"date":"2025-03-02T00:45:21","date_gmt":"2025-03-02T00:45:21","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/top-at-home-cardio-workouts-you-need-to-try.html"},"modified":"2026-02-19T22:05:27","modified_gmt":"2026-02-19T22:05:27","slug":"top-at-home-cardio-workouts-you-need-to-try","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/top-at-home-cardio-workouts-you-need-to-try.html","title":{"rendered":"Top At-Home Cardio Workouts You Need to Try"},"content":{"rendered":"

Neither snow nor rain nor heat nor rush-hour lines at the gym should keep you from getting your cardio in for the day.<\/p>\n

You can still get a great cardio workout at home \u2014 just put on your gym clothes and press \u201cPlay.\u201d (Boom. Cardio = done.)<\/p>\n

With some know-how, you can get a great cardio workout in your living room.<\/p>\n

But before we get into the nitty-gritty of cardio workouts at home, it\u2019s important to first determine what you want to achieve.<\/p>\n

That starts with understanding the different types of cardio exercise out there and which one is best for you and your goals.<\/p>\n

What Is Cardio?<\/h2>\n

Anything that places sustained stress on your cardiopulmonary system qualifies as cardio, explains exercise physiologist\u00a0Fabio Comana, NASM-CPT, CES, and PES.<\/p>\n

In practice, that basically means that if you\u2019re doing something that elevates your heart rate for an extended period of time, you\u2019re doing cardio.<\/p>\n

Jogging is the classic example, but any sort of\u00a0steady-state\u00a0aerobic activity (e.g., cycling, rowing, swimming) qualifies.<\/p>\n

So does intense, intermittent exercise that alternates between extreme exertion and active rest, such as\u00a0high-intensity interval training\u00a0(HIIT).<\/p>\n

And while you might feel your heart beat faster after a tough set of deadlifts or hammer curls, traditional weightlifting\u00a0doesn\u2019t qualify as cardio, as your heart rate doesn\u2019t remain elevated.<\/p>\n

What Is the Best Cardio for Weight Loss?<\/h3>\n

Weight loss is the benefit most often associated with cardio, but there are plenty of other reasons to add it to your weekly routine.<\/p>\n

\u201cRegular cardiovascular exercise can also boost energy levels, increase endurance, strengthen your heart and lungs, reduce stress, and, if the intensity is high enough \u2014 think sprint, circuit, and interval training \u2014 even build muscle,\u201d says Trevor Thieme,\u00a0C.S.C.S.<\/span><\/p>\n

\u201cBut if your goal is fat loss, and you\u2019re already in decent shape, high-intensity cardio is your best option,\u201d he adds.<\/p>\n

Benefits of High-Intensity Cardio<\/h2>\n

If you\u2019ve ever done HIIT, you\u2019ve felt the deep muscle burn.<\/p>\n

And the reason you\u2019re feeling that burn is because your body has shifted from slower, oxygen-based (aerobic) energy production to faster, oxygen-independent (anaerobic) energy production to meet your muscles\u2019 increased demand for fuel.<\/p>\n

In short, you\u2019ve crossed the\u00a0anaerobic threshold, and there\u2019s a price to pay for that.<\/p>\n

\u201cMetabolic waste begins to accumulate faster than your body can clear it,\u201d says Thieme. \u201cAs it does, your muscles start to burn, and you move ever more quickly towards exhaustion.\u201d<\/p>\n

Unlike slow to moderate steady-state cardio, high-intensity cardio isn\u2019t sustainable.<\/p>\n

But here\u2019s why it\u2019s still a better option for fat loss: Exercising above your anaerobic threshold sends your body into what\u2019s called \u201coxygen debt.\u201d<\/p>\n

The greater that debt, the longer your metabolism stays elevated after you exercise in an effort to pay it back.<\/p>\n

Known as the \u201cafterburn effect\u201d \u2014 or, more technically, excess post-exercise oxygen consumption (EPOC) \u2014 it can keep your metabolism humming at a higher level for more than 48 hours.<\/p>\n

\u201cSo don\u2019t be fooled by the \u2018fat-burning zone\u2018 on cardio machines,\u201d says Thieme. \u201cYou might burn more calories during a longer, steady-state cardio workout, but you\u2019ll burn more calories overall with a shorter, high-intensity one.\u201d<\/p>\n

And the benefits don\u2019t stop there. \u201cStudies show that HIIT can produce many of the same training adaptations as longer, steady-state workouts \u2014 including an increase in aerobic capacity [the amount of oxygen your body can process during exercise] \u2014 in significantly less time,\u201d says Thieme.\u00a0\u201cThe only catch is that you have to be fit enough to exercise above your anaerobic threshold.\u201d<\/p>\n

In short, it\u2019s not for beginners.<\/p>\n

But once you build a strong aerobic foundation, high-intensity cardio can be a powerful tool for achieving most cardiovascular fitness and fat loss goals.<\/p>\n

How to find your anaerobic threshold<\/h2>\n

There are a few ways to determine your anaerobic threshold and reap these benefits. If you have a heart rate monitor, it\u2019s approximately 80 percent of\u00a0your max heart rate.<\/p>\n

If you don\u2019t, you can use the Borg rate of perceived exertion\u00a0(RPE) scale, which goes from 6 (no effort, as in watching television) to 20 (max effort, sprinting full-tilt up a steep hill). \u201cYou\u2019ll hit the anaerobic threshold at around 15 on that scale,\u201d Thieme says.<\/p>\n

Or simply try the talk test: \u201cIf you find it difficult to speak even in short sentences, you\u2019re likely anaerobic,\u201d Thieme says.<\/p>\n

At-Home Cardio Programs on Beachbody On Demand<\/h2>\n

All of that scientific stuff aside, how do you get in a great cardio workout at home? \u201cYou don\u2019t need a single piece of equipment,\u201d Comana says. \u201cYour body is a [cardio] machine.\u201d<\/p>\n

The more equipment (weights, resistance bands, etc.) you have at your disposal, the greater your exercise and workout possibilities are, of course.<\/p>\n

But no matter how large (or small) your equipment arsenal is, or how fit you are, or whether you prefer dance-based workouts or HIIT, there\u2019s a program for you and your goals on the list below.<\/p>\n

Start streaming one of these workouts right now on\u00a0Beachbody On Demand:<\/p>\n

XB Sweat + Sculpt<\/h3>\n

Andrea Rogers\u2019 cardio-dance program includes 15 workouts that are the perfect combination of cardio and targeted sculpting:<\/p>\n

Sweat workouts: Think low-impact HIIT, but with a unique twist.<\/p>\n

These workouts alternate between cardio-dance intervals that are packed with fun and simple steps to get your heart rate up and keep you moving, and sculpting intervals that focus on slower, more controlled muscle-defining exercises.<\/p>\n

Sculpt workouts:<\/p>\n

These focus on your upper, lower, or total body with challenging moves that target specific muscle groups to help you strengthen from head to toe.<\/p>\n<\/p>\n

6 Weeks of THE WORK<\/h3>\n

Beachbody\u2019s newest Super Trainer\u00a0Amoila Cesar\u00a0is famous for getting celebrities in crazy-good shape and training some of the world\u2019s best in professional sports.<\/p>\n

6 Weeks of THE WORK is relentless functional training \u2014 minute after minute of raw, uncensored, nonstop hustle.<\/p>\n

The workouts are brutal so don\u2019t be surprised if Amoila and the cast use explicit language while they sweat it out. If that\u2019s not your style, there\u2019s a clean version available.<\/p>\n

\"cardio<\/p>\n

Morning Meltdown 100<\/h3>\n

Morning Meltdown 100\u00a0is the newest workout program from Beachbody Super Trainer and\u00a0CORE DE FORCE\u00a0co-creator Jericho McMatthews.<\/p>\n

Every morning, she leads you through a 20- to 30-minute workout that can\u00a0help you rev up your metabolism, burn fat all day, and build your best body ever \u2014 all working toward helping you live your BEST LIFE.<\/p>\n

There are 100 unique workouts in total, and yep, each one is designed to help you transform your body.<\/p>\n

\"80<\/p>\n

80 Day Obsession<\/h3>\n

Program length:<\/strong>\u00a013 weeks<\/p>\n

Super Trainer\u00a0Autumn Calabrese\u00a0will help you build a strong, lean body \u2014 including a firmer butt and more sculpted abs \u2014 with 80 different unique workouts.<\/p>\n

You\u2019ll do six workouts per week, each lasting between 27 and 60 minutes. The workout themes always remain the same (Booty, Total Body Core, AAA, Legs, Cardio Core, and Cardio Flow), but Autumn changes how you perform them each week, so you never do the same workout twice.<\/p>\n

\"Woman<\/p>\n

LIIFT4<\/strong><\/h3>\n

LIIFT4 with Super Trainer Joel Freeman is an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training (HIIT).<\/p>\n

The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you\u2019re working.<\/p>\n

Every workout ends with a quick core routine for a full-body build and burn that leaves you shredded.<\/p>\n

There are no gimmicky moves, no overly complicated routines, and no opportunity for boredom because you\u2019ll do all 32 workouts of the program in real-time with Joel and the cast, never doing the same workout twice.<\/p>\n

\u00a0Transform :20<\/h3>\n

Shaun T is back and his latest program will transform your body and your mind in just 20 minutes a day.<\/p>\n

Transform :20 will scorch fat, help flatten your stomach, and get you stronger and leaner, 6 days a week for 6 weeks.<\/p>\n

You\u2019ll work everything \u2014 legs, upper body, glutes, and core. To get your mind right and keep you motivated, Shaun T is also creating weekly videos for your rest days to help you sharpen your focus, visualize your goals, and push you to finish strong.<\/p>\n

CORE DE FORCE<\/h3>\n

Work your entire body without weights in this mixed martial arts-inspired program created by\u00a0Joel Freeman\u00a0and\u00a0Jericho McMatthews.<\/p>\n

Each workout cycles through three-minute rounds that alternate between fight combinations and lung-busting cardio moves to build strength, torch fat, boost endurance, and increase power in just 27 to 47 minutes a day.<\/p>\n

FOCUS T25<\/h3>\n

If you can dedicate 25 minutes a day to exercise, you\u2019ll get results from this fat-incinerating program that combines cardio and strength training.<\/p>\n

During T25\u2019s first half, or Alpha phase,\u00a0Shaun T\u00a0will guide you through various forms of interval training intended to help you build a foundation of strength, speed, power, and endurance, without equipment.<\/p>\n

You\u2019ll add weights to the equation in the second, or Beta, phase, which features harder exercises, more explosive (plyometric) movements, and more resistance training.<\/p>\n

SHIFT SHOP<\/h3>\n

Chris Downing\u2018s athletic training program alternates between strength and cardio workouts that increase in length, intensity, and complexity each week to help you ramp up steadily to a new level of fitness.<\/p>\n

Designed with athletes in mind, it\u2019s also packed with drills that build agility, power, and coordination. Bonus? Chris added\u00a0four\u00a0additional\u00a0workouts\u00a0to take the \u201cshift\u201d to a whole new level.<\/p>\n

You\u2019ll still use his breakthrough \u201cramp-up\u201d method of increasing your daily workout by 10 minutes every week, but this time we\u2019ve added a Prep Week and new workouts designed to test your speed and strength as you get faster and stronger.<\/p>\n

You\u2019ll start Prep Week with 15-minute Quick Shift workouts that give you a taste of what\u2019s ahead and two Proving Grounds workouts that score your starting performance.<\/p>\n

22 Minute Hard Corps<\/h3>\n

This boot camp-inspired program uses minimal equipment and a military-style cadence to work your entire body with basic, uncomplicated moves that get results \u2014 fast.<\/p>\n

All you need are dumbbells and a\u00a0pull-up bar\u00a0(or\u00a0resistance bands\u00a0with a door attachment) to get started. The program isn\u2019t easy \u2014 and Super Trainer Tony Horton demands that you give everything you\u2019ve got to every rep \u2014 but if you can commit to completing all eight weeks, you will emerge stronger, slimmer, and fitter.<\/p>\n

INSANITY<\/h3>\n

The Shaun T program that helped popularize high-intensity interval training (HIIT) will test the limits of your endurance (and accelerate the pace of your transformation) with brutal, bodyweight-only cardio workouts that will leave your legs shaking, lungs heaving, and body drenched in sweat.<\/p>\n

This program isn\u2019t for the faint of heart. But those who complete every 40- to 60-minute workout during the two-month program will emerge with the heart and body of an athlete.<\/p>\n

21 Day Fix<\/h3>\n

Do a different workout each day of the week with Autumn Calabrese\u2019s wildly popular fitness program, which combines cardio and strength training to achieve dramatic results in just three weeks.<\/p>\n

It\u2019s also a good introduction to interval workouts, and each week is capped off by a yoga session to optimize recovery. Some workouts require dumbbells. Others only require your body weight.<\/p>\n

But every single one will challenge your strength, endurance, and grit. Do multiple rounds of the program to build the body you\u2019ve always dreamed of having.<\/p>\n

Get ready to have the most fun you\u2019ve ever had sweating like crazy with this dance-based cardio program. Shaun T breaks down each move step by step, gradually building on them to create a full routine.<\/p>\n

Once you have them all mastered, it\u2019s time to do the full dance to a popular song.<\/p>\n

For those who\u2019ve graduated from 21 Day Fix with honors, or already have a solid fitness base, this more challenging version of Autumn Calabrese\u2019s breakout program promises even more dramatic results.<\/p>\n

You\u2019ll use some form of resistance (weights, resistance bands, etc.) in nearly all of the workouts, which range from high-intensity cardio to strength training to build explosive power and create a leaner, more defined physique.<\/p>\n

INSANITY MAX: 30<\/h3>\n

Another grueling program from Shaun T, this series of intense cardio and\u00a0Tabata-style strength workouts pushes you to work as hard as you can for as long as you can \u2014 and then just a little longer each day \u2014 until you can go the full 30 minutes.<\/p>\n

Two things you can dispense with for this program: equipment and ego. This is body weight only. And it\u2019s hard as hell.<\/p>\n","protected":false},"excerpt":{"rendered":"

Neither snow nor rain nor heat nor rush-hour lines at the gym should keep you from getting your cardio in for the day. You can still get a great cardio workout at home \u2014 just put on your gym clothes and press \u201cPlay.\u201d (Boom. Cardio = done.) With some know-how, you can get a great […]<\/p>\n","protected":false},"author":6,"featured_media":1542,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-1541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1541","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=1541"}],"version-history":[{"count":1,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1541\/revisions"}],"predecessor-version":[{"id":18602,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1541\/revisions\/18602"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1542"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=1541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=1541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=1541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}