4-Move Beginner Cardio Workout You Can Do at Home
Hope you enjoyed yesterday’s strength workout and you’re ready for today’s beginner cardio workout at home! That means it’s time to spike your heart rate, get breathless, and get sweaty.
And, look, we get it. Cardio might not be everyone’s favorite. Working out to the point where you’re a little bit out of breath can be uncomfortable at first, so we highly recommend you take this at your own pace. If you’re feeling tired today, or a little sore from yesterday’s strength routine, try doing 30 seconds of work and 30 seconds of rest. Do 3 rounds of the circuit and then check in with yourself—do you have the energy to complete another round, or is it better to stop there for today? In other words, ease into this.
Today’s beginner cardio workout likely has some moves you’re familiar with, including the jumping jacks. Rather than jumping around and keeping your arms loose, get the most out of this exercise by moving with control—really lifting your arms each time overhead, then pulling them down quickly to tap your thighs. Same goes for the skater or Russian twist. If you’ve done these exercises before, that’s not an excuse to slack on your form—that’s actually a reason to work harder to refine the movement even more.
Remember that even a beginner cardio workout done at home can help build endurance, which is an important component of overall fitness. Endurance can help your run, bike, swim, or row for longer periods of time.
We always suggest doing a warm-up first (like this one or this one), then dive in below.
The workout below is for Day 2 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
Do each move below for your selected period of time. At the end of each circuit, rest for 60 seconds. Do the entire circuit 3–5 times.
- Option 1: 30 seconds of work, 30 seconds of rest
- Option 2: 40 seconds of work, 20 seconds of rest
- Option 3: 50 seconds of work, 10 seconds of rest
- Jumping Jack
- 3-Point Toe Touch (Repeat on Each Side)
- Russian Twist
After your last circuit, try the bonus move for 60 seconds.
- Skater
Katie Thompson1Jumping Jack
You’re likely very familiar with this exercise, but just in case: Stand with your feet together, core engaged, and hands at your sides.
Jump your feet wider than hip-width apart and bring your arms up to clap your hands overhead.
Jump your feet back together and bring your arms to your sides to return to starting position.
Continue in this way, moving as quickly as you can.
Katie Thompson23-Point Toe Touch (Repeat on Each Side)
Stand with your feet close together and core engaged. Come into a half squat by bending both knees just a little and sending your hips back.
Shift your weight into your left foot and lift your right heel so you are only resting on your right toes.
From this starting position, maintaining a half squat, tap your right toes directly in front of you, then return to start. Immediately tap them to the far right side, then return to start. Now tap them behind you, then return to start.
Continue this way, tapping front, side, and back as quickly as possible without putting much weight at all on your right foot. You should really feel this in your left glute (your supporting leg). Focus on keeping your core engaged and back straight throughout.
Do all the reps on one side, then repeat on the other side.
Katie Thompson3Russian Twist
Sit tall with knees bent and feet flexed, so heels rest on the floor. Keep your back as flat as possible, chest up, and core engaged.
If you’re using a weight, hold one weight with both hands close to your chest. If you’re not using a weight, hold hands in prayer at chest height.
Rotate your torso and arms to the right, bringing hands down by your side. (Your hands do not have to touch the floor.) Keep your legs and hips as still as possible, and do not arch or round your spine as you twist.
Repeat on the other side. Move as quickly as possible, rotating side to side, while maintaining good form.
Make it harder: Lift feet off the floor, so shins are parallel to the floor and you balance on your sit bones throughout the exercise.
Katie Thompson4Skater
Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
As you land on your right foot, swing your left foot behind you and tap the floor with your left toes. Swing your left hand in front of your body as your right arm swings behind you, naturally.
Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front, left arm behind.
Continue to alternate sides, moving as quickly as possible.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
