Full Body Cardio Exercises

Here’s a solid list of cardio exercises you can do at home — no equipment needed

cardio exercises

1)-High Knees:-High Knees Exercise is a dynamic cardio move that gets your heart rate up while strengthening your lower body and core. It's simple, requires no equipment, and can be done anywhere. Stand tall with your feet hip-width apart. Engage your core and relax your shoulders and body

Lift your right knee as high as possible toward your chest with body balancing Quickly switch to your left knee, pumping your arms like you are jogging.

Repeat rapidly, alternating knees as fast as you can.

2)-Burpees:-What is a Burpee? A burpee is a high-intensity, full-body exercise that works your:in oter words basically burpee is a high intense balacing exercise.It covers your arms,chest,glutes majorily.

Arms-most of loads shifted. Chest-impacted mostly Quads-impacted Glutes-mostly impacted

Core It combines a squat, plank, and a jump — all in one move!

Benefits of Burpees

Builds strength and endurance No equipment needed Works the whole body in one motion

Step-by-Step Instructions 1. Start Standing Feet shoulder-width apart, arms by your side. 2. Squat Down Lower into a squat and place your hands flat on the floor in front of you.

3. Jump Back into Plank Kick your feet back so you're in a push-up position (plank). 4. Do a Push-Up (optional for beginners) Lower your chest to the floor and push back up. This adds strength training.

5. Jump Feet Back In Bring your feet back toward your hands, returning to the squat position. 6. Explosive Jump Up Jump into the air as high as you can, reaching your hands overhead.

7. Land Softly and Repeat Skaters (Side-to-Side Jumps)

Jump Squats:_ Absolutely! Let’s dive into the Jump Squat — a killer move for building power, strength, and cardio endurance, all in one shot What is a Jump Squat? A jump squat is a plyometric (explosive) version of a regular squat. It targets your: Quads Glutes Hamstrings Calves Core

It adds an explosive jump at the top of a basic bodyweight squat, increasing your heart rate and building lower-body strength. How to Do a Jump Squat – Step by Step 1. Start Standing Feet shoulder-width apart, arms at your sides or in front of you.

2. Squat Down Push your hips back and lower your body into a squat — thighs parallel to the floor, chest up, back straight. 3. Explode Up Push through your heels and jump as high as you can, swinging your arms upward for momentum.

4. Land Softly Bend your knees slightly as you land to absorb the impact. Go right back into the squat to continue the next rep. Tips for Perfect Form

Star Jumps:- What is a Star Jump? A Star Jump is an advanced, high-intensity version of a jumping jack. It works your: Legs (quads, glutes, calves) Core Arms & shoulders Heart (great cardio!) It’s called a "star" jump because your body makes a star shape mid-air — arms and legs fully extended.

How to Do a Star Jump – Step by Step 1. Start in a Squat Position Feet shoulder-width apart, knees bent, hands by your sides (almost like you're loading a spring). 2. Explosive Jump Up Jump straight up into the air as high as you can.

Tuck Jumps:-What is a Tuck Jump? A Tuck Jump is a plyometric cardio move where you jump straight up and tuck your knees into your chest mid-air. It builds: Explosive power Leg strength Core control Stamina + Cardio Endurance It’s intense, so it also burns a lot of calories and boosts your athletic performance. How to Do a Tuck Jump – Step by Step

1. Start Standing Feet shoulder-width apart, arms by your sides. 2. Slight Squat Prep Lower into a quarter squat to load power in your legs.

3. Explode Upward Jump straight up and quickly tuck your knees toward your chest as high as possible. Bring your arms up or swing them for momentum. 4. Land Softly Land on the balls of your feet, bend your knees to absorb the impact, and go right back into the next rep or rest.