17 Best Cardio Exercises To Do At Home To Burn Calories

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Hey queen! Sooo… you wanna burn calories, feel amazing, and do it all without ever stepping foot in a gym? SAME. 😍 Whether you’re short on time, hate running, or just love the idea of sweating it out at home in your cutest loungewear, I gotchu.

Here are 17 cardio moves that’ll have you torching fat, boosting your mood, and feeling like an absolute boss. Let’s gooo! ✨👇

1. Jumping Jacks 🏃‍♀️

A classic for a reason—this move works your whole body and gets your heart rate up FAST.

👉 How to do it:

• Stand with your feet together and arms by your sides.
• Jump your feet out wide as you raise your arms overhead.
• Jump back to starting position.
• Repeat for 30–60 seconds.

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2. High Knees 🔥

This is like running in place but wayyyy sassier and more intense. Perfect for fat burn!

👉 How to do it:

• Stand tall, core tight.
• Jog in place, lifting your knees as high as possible towards your chest.
• Pump your arms to keep the energy up.
• Go for 30 seconds, rest, then repeat.

💖 Amp it up with a Jump Rope for bonus cardio!

3. Mountain Climbers ⛰️

Get ready to feel the burn in your core, arms, AND legs. Total body win.

👉 How to do it:

• Start in a plank position with hands under shoulders.
• Drive your right knee towards your chest.
• Switch legs quickly, like you’re “running” horizontally.
• Keep your back flat and core tight for 30–45 seconds.

💖 Protect your knees with a Non-Slip Yoga Mat!

4. Dance Cardio 💃

Literally just DANCE, babe! Burn calories, release stress, and feel fabulous.

👉 How to do it:

• Play your favorite high-energy playlist.
• Move however you feel—think squats, jumps, arm swings, and spins.
• Keep it up for 15–30 minutes (and yes, lip-syncing is encouraged).

💖 Add some Ankle Weights for an extra spicy burn.

5. Burpees 💥

The one we love to hate—but it WORKS, babe. Full-body calorie meltdown incoming.

👉 How to do it:

• Start standing.
• Drop down, place hands on floor, jump your feet back to plank.
• Do a push-up (optional) then jump feet forward.
• Explode up into a jump with arms overhead.
• Repeat for 10–15 reps.

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6. Jump Squats 🍑

Tone those legs and blast calories. Your booty and your heart will thank you.

👉 How to do it:

• Stand with feet shoulder-width apart.
• Lower into a squat, pushing hips back.
• Explode up into a jump, then land softly back into a squat.
• Do 10–15 reps.

💖 Use a Thick Exercise Mat for comfort!

7. Walking Lunges 🚶‍♀️

Slow and steady but majorly effective for legs, booty, and balance.

👉 How to do it:

• Step one foot forward, lower into a lunge.
• Push through the front heel to rise and bring the back foot forward into the next lunge.
• Alternate sides for 10–20 reps per leg.

💖 Hold Light Dumbbells for extra spice!

8. Shadow Boxing 🥊

Punch, jab, and duck your way to a higher heart rate and killer arms.

👉 How to do it:

• Stand with feet shoulder-width apart, fists up.
• Throw quick punches while keeping your core engaged.
• Mix in squats or lunges for extra fun.
• Go for 1–2 minutes at a time.

💖 Grab these Boxing Gloves to feel like a total baddie.

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9. Stationary Cycling 🚴‍♀️

If you have a spin bike, this one’s a high-burn, low-impact queen of cardio.

👉 How to do it:

• Warm up for 5 minutes.
• Alternate 1 minute sprint, 1 minute recovery.
• Cool down for 5 minutes. Aim for 20–30 minutes total.

💖 Treat yourself to this Indoor Spin Bike to spin at home like a pro.

10. Skaters 🏂 (Side-to-Side Burn)

Skaters are fab for cardio and toning those outer thighs and booty. Plus, you’ll feel like a pro athlete.

👉 How to do it:

• Start standing, hop to the right, landing on your right foot with your left foot behind you.
• Jump to the left, landing on your left foot.
• Keep your chest up and core tight.
• Go for 30–45 seconds.

💖 Protect your knees on a Cushioned Mat.

11. Butt Kicks 🍑 (Feel the Burn, Babe!)

This is literally just running in place while kicking your booty—simple but major fat-burn vibes.

👉 How to do it:

• Jog in place, kicking your heels up towards your glutes.
• Keep your core engaged and move fast.
• Go for 30 seconds, rest, then repeat.

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12. Plank Jacks 🏋️‍♀️ (Core + Cardio = YES)

This spicy move works your core, legs, and heart all at once.

👉 How to do it:

• Get into a forearm or full plank.
• Jump your feet wide, then back together (like a horizontal jumping jack).
• Keep your hips level.
• Try for 30–45 seconds.

💖 Do it on this Thick Yoga Mat for comfort.

13. Jump Rope 🔥 (Old-School Burn)

Jumping rope torches calories fast—plus it’s FUN.

👉 How to do it:

• Grab your Jump Rope.
• Start with basic jumps, then add speed or criss-cross moves.
• Aim for 1–2 minutes.

14. Fast Feet (Speed Demon Mode) 💨

A killer way to get your heart racing in seconds!

👉 How to do it:

• Stand with knees slightly bent, feet hip-width.
• Quickly run in place, moving feet as fast as possible.
• Do for 20–30 seconds, rest, repeat.

💖 Stay light on your feet with Grippy Shoes.

15. Bear Crawls 🐻 (Total Body Blast)

Yes, you’ll feel like an animal—but you’ll burn like crazy too!

👉 How to do it:

• Get on hands and toes, knees slightly off the ground.
• “Crawl” forward with opposite hand and foot.
• Go forward 4 steps, then backward 4 steps.
• Keep it going for 30 seconds.

💖 Add wrist protection with Workout Gloves.

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16. Step-Ups 🏃‍♀️ (Leg & Booty Glow Up)

No stepper? No problem—use any sturdy surface at home!

👉 How to do it:

• Step one foot onto the elevated surface.
• Push through the heel to bring both feet up.
• Step back down. Alternate sides for 12–15 reps.

💖 Get a sturdy Workout Step Platform for safety!

17. Standing Oblique Crunches 🔥 (Waistline Magic)

Finish off with something a little less jumpy but still fire.

👉 How to do it:

• Stand tall, hands behind head.
• Lift right knee to right elbow, crunching your side.
• Alternate sides for 20 reps.

💖 Add light Ankle Weights for extra burn.

💖 Conclusion:

And there you have it, babe—17 fun, fat-burning cardio moves you can do anytime, anywhere. The best part? You can mix, match, and slay your own workout vibe every day. No treadmill required. 💃🔥

Stay consistent, stay hydrated, and don’t forget to treat yourself with some cute fitness gear. You’re a QUEEN and your glow-up is already happening!