10 best home cardio options for high intensity 2024

If you're looking for high-intensity indoor cardio workouts, several exercises can push your limits and boost cardiovascular fitness without needing much equipment. Here are the best options, along with a few ways to make them more challenging:

 

1. Burpees

• Why it’s good: Burpees are a full-body exercise combining a squat, jump, and push-up, offering both strength and cardiovascular benefits. The intensity makes them one of the most efficient calorie burners and a staple for HIIT (High-Intensity Interval Training) workouts​.

 

2. Mountain Climbers

• Why it’s good: This dynamic movement works your core, arms, and legs, while rapidly elevating your heart rate. Mountain climbers are excellent for improving both endurance and agility, making them a top choice for high-intensity cardio​.

 

 

3. Jumping Jacks

• Why it’s good: Although often seen as a warm-up, jumping jacks can be intensified into a high-cardio workout by increasing speed or combining with other exercises. The constant motion keeps your heart rate elevated, making them perfect for HIIT routines​.

 

4. Jump Rope

• Why it’s good: Skipping rope offers an excellent cardio workout that burns fat, improves coordination, and increases endurance. It’s also a great way to combine agility and speed with intensity, especially with variations like double unders (two rope passes per jump)​.

 

5. High Knees

• Why it’s good: Running in place with high knees increases the intensity of regular running. This exercise is effective for building endurance, improving lower-body strength, and enhancing coordination​.

 

 

6. Boxing/Shadows Boxing

• Why it’s good: Shadow boxing delivers high-intensity intervals by combining fast punches with quick footwork. It works the upper body, core, and legs while improving cardiovascular fitness.

 

 

7. Jump Squats

• Why it’s good: Jump squats elevate the basic squat by adding a plyometric movement, significantly boosting calorie burn and heart rate. They’re great for lower body strength and explosive power​.

 

 

8. Tuck Jumps

• Why it’s good: Tuck jumps are an explosive, high-intensity move that works the entire body. They elevate heart rate quickly and target the legs and core while improving power and coordination​.

 

 

9. Sprint Intervals (Running or Cycling)

• Why it’s good: If you have access to a treadmill or stationary bike, sprint intervals are an effective high-intensity cardio option. By alternating between short bursts of sprinting and recovery periods, you can maximise calorie burn and improve cardiovascular fitness​.

 

 

10. Tabata Workouts

• Why it’s good: Tabata is a form of HIIT that involves 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 4 minutes. This method can be applied to various exercises like squats, burpees, or mountain climbers, making it a highly effective way to push your limits in a short amount of time​.

 

 

Incorporating these high-intensity cardio exercises into your routine will help you build endurance, burn fat, and boost cardiovascular health. These exercises are adaptable for different fitness levels, and performing them in intervals will make them even more effective.