27 Cardio Exercises for Heart Health: Effective At-Home Workouts

These 27 cardio exercises are designed to help improve cardiovascular health and can be easily done in the comfort of your own home. According to Dr Michael Ross MacDonald of The Harley Street Heart & Vascular Centre, incorporating these cardio exercises into your daily routine can help strengthen your heart and lower your risk of heart disease. It is important to consult with a healthcare professional before starting any new exercise regimen, especially if you have pre-existing heart diseases.

Which types of exercise help the heart?

Exercise for heart health falls into three broad groups. A balanced week includes all three.

• Aerobic (cardio) exercise: rhythmic movement of large muscle groups that keeps your heart rate and breathing up for several minutes or more. Examples include brisk walking, stair climbing, jogging, cycling, swimming, dancing and skipping. This is the type most closely linked with lower blood pressure and a lower risk of heart disease.
• Muscle-strengthening (resistance) exercise: squats, lunges, push-ups and resistance-band work. These build muscle and help with blood sugar control and body weight. They raise your heart rate for a short time, but they are not a substitute for aerobic activity.
• Flexibility and balance exercise: stretching, yoga, tai chi and moves such as the single-leg stand. These help you stay mobile and lower the risk of falls, which matters more as you get older.

Some of the moves in this list are mainly strength or balance exercises rather than true cardio. Mix them with steady aerobic activity rather than relying on them alone.

Popular Cardio Exercises to Do at Home

When improving your cardiovascular health, common cardio exercises to do at home include jumping jacks, running or jogging in place, high knees, and burpees. These cardio exercises can help strengthen your heart and lungs while burning calories and improving overall fitness. Generally, you can do three major types of cardio exercises at home. Each has its own degree of difficulty. Incorporating these exercises into your home workout routine can provide an effective cardiovascular workout.

How much exercise do you need each week?

The Singapore Physical Activity Guidelines from the Health Promotion Board, and the World Health Organization’s guidelines, recommend that adults aim for:

• 150–300 minutes a week of moderate-intensity aerobic activity, such as 30 minutes on five days, or 75–150 minutes of vigorous-intensity activity, or a mix of the two;
• muscle-strengthening activity on at least two days a week, working the major muscle groups;
• less time spent sitting, breaking up long periods with light movement.

Short bouts count towards the total. Three 10-minute sessions of brisk walking or stair climbing across the day add up just as well as one longer session. If you are currently inactive, any increase is worthwhile. Start well below these targets and build up over several weeks.

Beginner Cardio Exercises

If you’re new to cardio exercise, you can do several simple exercises at home to improve your heart health. Start with light aerobic activities like walking or marching to get your heart rate up gradually. You can also incorporate strength training with squats, lunges, and push-ups to build muscle and improve cardiovascular fitness. Remember to include flexibility exercises like stretching or yoga to improve mobility and reduce the risk of injury. These beginner exercises can be done in the comfort of your own home to help improve your cardiac health.

Marching in place

Marching in place is a great way to get your heart rate up and improve your overall endurance. It’s a simple yet effective exercise that can be done anywhere, making it convenient for those with busy schedules. You can engage multiple muscle groups by lifting your knees and swinging your arms, including your core, legs, and arms. In addition to its physical benefits, marching in place can also help to improve your coordination and balance. This low-impact exercise routine is suitable for people of all fitness levels. It can easily be incorporated into a regular workout routine, such as a warm-up or cardio circuit.

Butt Kicks

Butt kicks are a dynamic exercise that targets the quadriceps, hamstrings, and glutes. To perform butt kicks, start by standing with your feet hip-width apart. Then, lift your right heel to your glutes in a kicking motion while simultaneously pushing your left arm back and your right arm forward. Alternate kicking each heel to your glutes as quickly as possible, focusing on explosive movement and engaging the lower body muscles. Butt kicks are a great way to warm up before a workout or to add intensity to a cardio routine.

Crab Walk

The crab walk is an exercise that targets the arms, shoulders, and core muscles. To perform a crab walk, you sit on the ground with your feet planted and hands behind you, fingers pointing toward your back. Then, lift your hips off the ground and walk backwards, using your arms and legs to propel yourself. This movement strengthens the upper body and improves overall coordination and stability. It’s a simple yet effective exercise that can be incorporated into any workout routine.

Standing Oblique Crunch

The standing oblique crunch is an excellent exercise for targeting the side abdominal muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in one hand. Place your other hand behind your head and then bend to the side, bringing the dumbbell down towards your knee while contracting your oblique muscles. Return to the starting position and then repeat on the other side. This exercise helps to strengthen and tone the obliques, improving overall core strength and stability.

Toe Taps

Toe taps are an excellent exercise for improving foot speed and agility. They can be done by tapping your toes on the ground as quickly as possible, alternating between each foot. This movement works on building up the small muscles in your feet and helps improve your coordination and balance. Adding toe taps to your workout routine can benefit athletes looking to improve their speed and agility on the field or court.

High Knees

High knees are a plyometric exercise involving lifting each knee as high as possible while jogging. This movement helps to improve cardiovascular fitness, build lower body strength, and increase agility. High knees are often included in various sports warm-up routines as they elevate the heart rate and prepare the body for more intense physical activity. Additionally, incorporating high knees into a regular workout routine can help to improve overall coordination and balance.

Single-Leg Stand

The single-leg stand is a balance exercise where an individual stands on one leg for some time, usually aiming for 30 seconds or more. This exercise helps to improve proprioception, which is the body’s awareness of its position in space. It also strengthens the muscles in the foot, ankle, and lower leg, as well as the core muscles needed to maintain balance. The single-leg stand can be modified by holding onto a stable surface for support and progress by closing the eyes or adding external resistance.

Dancing

Dancing is not just a form of physical activity, but a way to express emotions, tell stories and connect with others. Whether it’s the graceful movements of ballet, the energy of hip-hop, or the fiery passion of salsa, dancing allows both performers and audience members to experience a wide range of emotions. It is a universal language that transcends cultural boundaries and brings people together in celebration and joy. Dancing can be a form of self-expression and a way to escape everyday life’s stresses.

Arm Circles

Arm circles are a simple and effective way to get your heart pumping and improve cardiovascular health. This exercise involves standing with your arms extended to the sides and making circular motions with your arms. Arm circles are a gentle warm-up that loosens the shoulders and slightly raises your heart rate. It’s a great warm-up exercise before a workout or can be done on its own as a quick cardio workout. Whether done forwards or backwards, arm circles are a great addition to any fitness routine.

Supine Snow Angel Exercise

The supine snow angel exercise is a great way to engage the core, shoulders, and chest muscles. It involves lying on your back with your arms extended and moving them sweepingly, similar to making a snow angel. This exercise targets specific muscle groups and improves overall flexibility and range of motion. Additionally, it helps to increase blood flow and can be used as a cardio exercise to improve heart health.

Trunk Rotation

Trunk rotation is a beneficial exercise for improving core strength and flexibility. This movement involves twisting the upper body from side to side, engaging the abdomen, back, and hip muscles. It helps to increase overall stability and range of motion. Additionally, incorporating trunk rotation into your workout routine can also be a form of cardio exercise, as it is often performed at a moderate to high intensity. It is important to perform this movement with proper form and to increase the intensity to avoid injury gradually.

Air Squats

Air squats are a simple yet effective form of exercise that can be done anywhere, without the need for any equipment. This bodyweight exercise is great for toning the lower body muscles, including the quadriceps, hamstrings, and glutes. Air squats also help elevate the heart rate, making it a beneficial cardio exercise. By incorporating air squats into your workout routine, you can improve your cardiovascular endurance and build strength in your lower body.

Standing Alternating Toe Touches

Standing alternating toe touches are an effective cardio exercise that targets the lower body and engages the core muscles. This exercise involves standing with feet shoulder-width apart and reaching down to touch the toes with opposite hands while keeping the legs straight. As you alternate between the left and right sides, the heart rate increases and the body gets a full-body workout. It is a great way to improve balance, flexibility, and cardiovascular health.

Intermediate Cardio Exercises

Intermediate cardio exercises help build fitness once the beginner moves feel comfortable. These exercises are a perfect way to improve cardiovascular fitness and promote overall well-being. Activities like jogging in place and jumping jacks can help strengthen the heart and improve its ability to pump blood effectively. Additionally, incorporating strength training exercises like squats, lunges, and push-ups can help build muscle and improve heart health. Individuals can take proactive steps towards maintaining a healthy heart and reducing their risk of cardiovascular disease by engaging in these intermediate cardio exercises at home.

Jogging in Place

Jogging in place is a convenient way to get your daily dose of cardio exercises at home. It promotes heart health by increasing your heart rate and improving circulation. You can easily incorporate it into your daily routine, whether it’s during a commercial break, while waiting for dinner to cook, or as a warm-up before a workout. Jogging in place requires minimal space and equipment, making it a practical option for those looking to improve their fitness from the comfort of their own home.

Jumping Jacks

Jumping jacks are a great form of cardiovascular exercise that can be easily done at home. This simple yet effective exercise gets your heart pumping and has numerous benefits for heart health. By increasing your heart rate and engaging multiple muscle groups, jumping jacks help to improve cardiovascular endurance and overall fitness. It’s a quick and efficient way to fit in some cardio exercises, even when tight on time. Plus, it’s a fun and energising way to get moving and stay active at home.

Squats

Squats are a strengthening exercise. Done continuously or in a circuit, they also raise your heart rate. They are also effective for toning and strengthening the lower body muscles. The best part is that you can do squats at home without the need for any equipment. Incorporating squats into your workout routine can also help to increase your overall aerobic endurance and stamina, making them a great addition to any fitness regimen.

Climbing Stairs

Climbing stairs is a great way to incorporate cardio exercises into your daily routine and improve your heart health. It is a simple and effective way to get aerobic exercise, even at home. Climbing stairs targets the major muscle groups in the lower body, making it an efficient workout. Regularly climbing stairs can help improve cardiovascular health and strengthen the heart, making it a useful part of a fitness routine.

Lateral Shuffles

Lateral shuffles are great for incorporating cardio exercises into your at-home workout routine. By quickly moving side to side, you can elevate your heart rate and improve your heart health. These exercises are excellent for improving agility, balance, and coordination and can be done without any equipment in a limited space. By adding lateral shuffles to your workout regimen, you’ll not only strengthen your lower body but also get your heart pumping for a great cardiovascular workout.

Hula-Hooping

Hula-hooping is a fun and effective form of exercise that is great for improving heart health. It involves using a plastic hoop to twirl around the waist, hips, and other body parts. Hula-hooping provides a low-impact, aerobic workout that can help increase heart rate and provide cardio exercise. It is also a convenient and affordable exercise option that can be done at home, making it a great choice for those looking to improve their cardiovascular health.

Advanced Cardio Exercises

For those looking to boost their heart health, advanced cardio exercises to do at home can be highly beneficial. Activities such as high-intensity interval training (HIIT), circuit training, and plyometric exercises provide opportunities to elevate heart rate and improve cardiovascular fitness from the comfort of one’s home. These exercises not only help to strengthen the heart muscle but also improve overall endurance and stamina. Incorporating advanced cardio exercises into a regular home routine can significantly improve heart health and overall fitness.

Push-ups

Push-ups are a great exercise for building upper body strength and improving overall fitness. They are a strengthening exercise for the chest, shoulders and arms, and fit well into a circuit alongside cardio moves. By incorporating push-ups into a regular workout routine, individuals can improve their cardiovascular health, increase endurance, and develop a stronger upper body. Whether done on the floor or with modifications such as incline or decline push-ups, this exercise is a versatile option for anyone looking to improve their fitness level.

Sit-ups

Sit-ups are a core-strengthening exercise rather than cardio. Sit-ups help improve core strength and stability by engaging the abdominal muscles. Additionally, sit-ups can contribute to overall cardiovascular health as part of a comprehensive workout routine. While sit-ups alone may not be considered a full cardio workout, they can be incorporated into a larger workout regimen that includes other cardio exercises to improve overall cardiovascular health.

Jump Rope (Skipping)

Jump rope, or skipping, is a fantastic and efficient way to incorporate cardio exercises into your at-home workout routine. It is a fun and cost-effective way to get your heart pumping and promotes heart health and overall cardiovascular fitness. Just a few minutes of jump rope daily can help improve endurance, strengthen the heart, and use a lot of energy. Plus, it’s a great way to break a sweat without needing much space or equipment.

Squat Jumps

Squat jumps are a good way to incorporate cardio exercises into your at-home workout routine. Adding explosive movements like squat jumps to your workout can improve heart health and increase cardiovascular endurance. Squat jumps also help to build lower body strength and power, making them a versatile exercise for overall fitness. Incorporating squat jumps into a high-intensity interval training (HIIT) workout can further enhance their effectiveness in improving cardiovascular health and burning calories.

Lunges

Lunges are a great way to incorporate cardio exercises into your at-home workout routine and improve heart health. These dynamic movements target the lower body and provide a cardiovascular boost, making them useful for overall fitness. By engaging large muscle groups like the quadriceps, hamstrings, and glutes, lunges help to increase heart rate and improve circulation, ultimately benefiting the heart and promoting better cardiovascular health. Adding lunges to your at-home workout routine is an effective way to support heart health.

Burpees

Burpees are full-body exercises involving squats, push-ups, and jumps, making them an effective cardio exercise. This high-intensity workout helps improve cardiovascular endurance and works out multiple muscle groups at once, making it a great addition to any fitness routine. Because of the intense nature of burpees, they are often included in HIIT (high-intensity interval training) workouts to help burn calories and improve overall fitness levels.

Bear Crawl

The bear crawl is a challenging exercise that targets multiple muscle groups and provides a great cardio workout. This full-body movement requires the individual to crawl on their hands and feet with their hips raised off the ground, mimicking a bear’s movement. This exercise strengthens the muscles in the arms, shoulders, core, and legs and increases heart rate, making it a great addition to any cardio workout routine. The bear crawl is a versatile exercise that can be done at home or in the gym, and it is a great way to incorporate cardio exercises into your fitness regimen.

Inchworms

The inchworm exercise is a great addition to any workout routine, especially for those looking to improve their cardiovascular fitness. This exercise involves standing straight, bending over to touch the floor with your hands, walking your hands out into a push-up position, and then walking your feet towards your hands. This movement engages your core, arms, and legs and can be a great addition to any cardio or interval training routine. Adding the inchworm exercise to your workout can help improve your overall cardiovascular fitness and strength.

How to Get the Most Out of Home Workouts

To get the most out of home workouts, it’s important to create a dedicated space for exercise, free from distractions. Set specific goals for each workout and vary your routines to keep things interesting. Make sure to incorporate strength training and cardio exercises to work different muscle groups and keep your heart rate up. Maintaining proper form and technique is crucial to avoid injury and maximise effectiveness. Additionally, don’t forget to warm up before starting and cool down afterwards to prevent injury and enhance recovery. Finally, stay consistent and hold yourself accountable, whether it’s through a workout schedule, fitness app, or virtual trainer, to ensure you’re making the most of your time and effort. Most importantly, stay hydrated, eat well, and get enough rest to maximise the benefits of your at-home fitness routine.

Low-Intensity Cardio Exercise

Low-intensity cardio exercises, such as walking or toe tapping, can benefit individuals with heart conditions or those looking to improve their cardiovascular health. These exercises help strengthen the heart muscle, improve circulation, and lower blood pressure. It is also a great way to gradually build endurance and stamina without putting too much strain on the heart. Low-intensity cardio exercise can be easily incorporated into daily routines, whether walking during lunch breaks or arm circles. With proper guidance from a cardiologist, individuals can safely enjoy the benefits of low-intensity cardio exercise, leading to a healthier heart and overall well-being.

Moderate-Intensity Cardio Exercise

Moderate-intensity cardio exercises at home are a great way to improve cardiovascular health and overall fitness. These exercises can be easily incorporated into your daily routine and are recommended for those looking to maintain a healthy heart. By engaging in moderate-intensity exercises, you can raise your heart rate and improve blood circulation, ultimately reducing the risk of heart disease and other cardiovascular conditions. With various options available, it is easy to find a cardio workout that suits your preferences and fits your schedule.

Vigorous-Intensity Cardio Exercise

Engaging in vigorous-intensity cardio exercise at home is a great way to improve overall cardiovascular health and increase physical fitness. It involves high-intensity activities that elevate heart rate and promote endurance, such as running, burpees or high-intensity interval training. This type of exercise can be done in the comfort of one’s own home, making it accessible and convenient for those with busy schedules or limited access to a gym. Regular participation in vigorous-intensity cardio exercise at home can reduce heart disease risk, improve stamina, and enhance overall well-being.

How hard should you exercise? The talk test and heart rate

You do not need equipment to judge intensity. Simple checks work well:

• Talk test: at moderate intensity you can talk in full sentences but could not sing. At vigorous intensity you can only say a few words before you need to take a breath.
• Heart rate: one way to estimate your maximum heart rate is to multiply your age by 0.7 and subtract the result from 208. Moderate intensity is about 50–70% of that figure and vigorous about 70–85%. For a 50-year-old, the estimated maximum is about 173, so moderate is roughly 87–121 and vigorous roughly 121–147 beats per minute.

This formula is only an estimate. Some heart medicines, beta-blockers in particular, keep the heart rate lower during exercise. If you take them, the talk test and effort scale are more reliable, or your cardiologist can suggest a personal target. You can read more in our guide to what a good heart rate is for you.

Safety Considerations and Injury Prevention

When it comes to safety considerations and injury prevention, it is important to take proactive steps to minimise risks, especially at home. Identifying potential hazards and taking measures to mitigate them can help prevent accidents and injuries. Clear the floor of clutter, secure or remove loose rugs, and use a non-slip mat. Consulting with a healthcare professional such as a cardiologist can also provide valuable insights into reducing the risk of heart-related injuries. Overall, being mindful of potential dangers and taking the necessary precautions can help ensure a safe and secure environment.

When to see a doctor before you start

Most healthy adults can begin moderate activity such as walking without a medical check. Speak to a doctor first if you:

• have a known heart condition, such as coronary artery disease, heart failure, a valve problem, a heart rhythm disorder or a pacemaker or defibrillator;
• have recently had a heart attack, stent or heart surgery;
• get chest discomfort, unusual breathlessness, palpitations or dizziness when you exert yourself;
• have diabetes, kidney disease or high blood pressure that is not well controlled;
• have been inactive for a long time and plan to start vigorous exercise.

Depending on your history, a doctor may suggest an exercise treadmill test to see how your heart responds to exertion. After a heart attack or heart surgery, a supervised cardiac rehabilitation programme is the usual way to return to exercise safely. If you are training for an endurance event, see our article on pre-exercise cardiac screening.

Warning signs to stop exercising

Stop and rest if you notice:

• chest pain, pressure or tightness, or discomfort spreading to the arm, neck, jaw or back;
• breathlessness that is much worse than usual for the effort;
• dizziness, light-headedness or feeling faint;
• a racing, pounding or irregular heartbeat;
• nausea or a cold sweat.

If chest pain or these symptoms do not settle within a few minutes of rest, or you faint, call 995. Symptoms that settle but keep coming back with exercise still need prompt review by a doctor.

Exercising safely in Singapore’s heat and humidity

Heat and humidity make the heart work harder, because more blood goes to the skin to cool you down. To stay safe:

• exercise outdoors in the early morning or evening, or indoors with a fan or air-conditioning;
• drink water before, during and after exercise, and wear light, breathable clothing;
• slow down on very hot or humid days and remember it can take several weeks for your body to get used to the heat;
• stop and cool down if you develop heavy sweating, headache, nausea, muscle cramps or dizziness. These can be signs of heat exhaustion. Confusion or collapse is an emergency.

Some medicines, including diuretics (“water pills”) and beta-blockers, can affect how your body copes with heat. Ask your doctor if this applies to you. HDB staircases are a convenient way to build stamina. Start with one or two storeys, use the handrail, take the lift back down to begin with, and add floors gradually.

Conclusion

In conclusion, regular aerobic activity, at home or elsewhere, is one of the most effective ways to support heart health. These exercises not only help in improving cardiovascular fitness but also in reducing the risk of heart disease and other related conditions. By making an effort to include regular workouts, individuals can enhance their overall well-being and longevity. It is important to consult with a healthcare professional before starting any new exercise regimen. Still, with their guidance, individuals can establish a safe and effective home workout routine to support their cardiac health.

Frequently asked questions

What is cardiovascular exercise?

Cardiovascular, or aerobic, exercise is any rhythmic activity that uses large muscle groups and keeps your heart rate and breathing raised for a sustained period. Walking, cycling, swimming and dancing are common examples.

Is walking enough for heart health?

For many people, yes. Brisk walking counts as moderate-intensity activity, and 30 minutes on five days a week meets the minimum weekly target. Adding muscle-strengthening exercise on two days gives broader benefits.

Can I exercise if I have a heart condition?

Regular activity helps most people with heart conditions, but the type and intensity should suit your condition. Ask your cardiologist for advice before starting, especially after a recent heart event or procedure.

Can you exercise too much?

For most people the bigger risk is doing too little. Very high volumes of endurance training can affect the heart in some individuals. See our article on whether you can do too much exercise.