Cardio Fitness Equipment

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What Are The Best Heart-Pumping Workouts Home Cardio Machines?

You don’t need a gym membership to get into the best shape of your life.

Not everyone loves hitting the gym for cardio workouts.

It can be grueling and difficult to muster enthusiasm for on days when you’re already feeling a little worse for wear.

If you struggle to get in your daily cardio, finding a workout that you actually look forward to will make all the difference—especially if you find a routine you can do at home.

There are tons of home cardio options out there, from running to rowing to cycling, and many cardio machines even include a membership option that allows you to take instructor-led classes right from the comfort of your own home.

At Home Exercises That Burn the Most Calories

If you want to get the most calorie bang for your buck, you might want to take up running. Running burns the most calories per hour.

But if running isn’t your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming. You can do any combination of these exercises according to your preferences and fitness level.

How many calories you burn depends on several factors, including:

  • duration of exercise
  • pace
  • intensity
  • your weight and height

Generally, the more you weigh, the more calories you will burn during physical activity.

If you’d like to know the exact number, work with a personal trainer. They can determine your individual calorie burn during a workout.

If you’re at home and don’t have gym equipment, you can still do high-calorie-burning exercises.

The HIIT bodyweight workouts can be done at home. Exercises like high-knee running, butt kicks, and mountain climbers require limited space.

In addition to HIIT, the following workouts are excellent for burning calories.


Calories burned per minute: 3.1 to 4.6

Walking is the simplest way to burn calories at home. It’s also ideal if you’re recovering from an injury. You can do it around your house or in your backyard, so it’s extremely convenient.

If you do housework while walking around your home, you’ll burn even more calories per minute.


Calories burned per minute: 10.8 to 16

Running is the best workout for burning calories, improving flexibility, and increasing endurance. Since running doesn’t require any equipment, it’s convenient enough to do anywhere.

The faster you run, the more calories you’ll burn per minute.

Aerobic dance

Calories burned per minute: 6.6 to 9.8

Calorie-burning exercises aren’t limited to running and high-intensity training. If you like to dance, you can burn calories by doing a high-energy dance workout at home.

Dancing is cardio exercise disguised as a recreational activity. It’s a fun way to raise your heart rate and burn calories.

Try a popular dance workout like Zumba or Bokwa.

Jumping jacks

Calories burned per minute: 8 to 11.8

Jumping jacks are a basic cardio exercise that raises your heart rate. It also offers an awesome full-body workout. You don’t need much space to do jumping jacks, so it’s easy to do at home.

To do this exercise:
Stand with your feet together. Place your arms at your sides.
Jump with your legs shoulder-width apart. Lift your arms over your head.
Repeat as necessary.
Depending on the intensity, jumping jacks can be part of your warmup, HIIT workout, or general routine.

Jumping rope

Calories burned per minute: 7.6 to 9.8

Jumping rope increases your heart rate and burns calories while building lower leg strength. Additionally, jump ropes are compact and easy to store. They’re great for people who don’t have much space at home.

Other considerations
If you’d like to do exercises that burn lots of calories, there are a few things to consider.

Cardio vs. weight training

Cardio is just one way to effectively burn calories. Weight training, or strength training, is also important. Compared to a session of weight training, cardio typically burns more calories in a single session. However, weight training increases muscle mass, which burns more calories than fat.

The more muscle you have, the more calories you’ll burn at rest. This means your body will burn more calories over time, even when you’re sleeping or sitting at your desk.

A fitness regimen that includes both cardio and weight training will maximize your individual calorie burn.

Warm up

Always warm up before doing cardio. This will increase your body temperature and blood flow, which prepares your body for exercise. It also reduces your risk of injury.

Consider doing modified exercises if you have:

  • an injury
  • limited mobility
  • certain health conditions (like arthritis)
  • Talk to a doctor, personal trainer, or physical therapist. These specialists can demonstrate how to safely do calorie-burning exercises.
  • They can also recommend other modifications and moves for your goals.

How to get started

Before starting a new exercise plan, talk to your doctor first. Your doctor can suggest the best type of exercise for your current health and fitness level. They will also explain any safety measures you should take.

For example, if you have type 1 diabetes, you’ll need to monitor your blood glucose levels during and after exercise.

When you’re ready to start a workout regimen, begin with:

  • simple, basic moves
  • low reps
  • low weights
  • This will minimize your risk of pain and injury. If weight loss is your goal, consider working with a certified personal trainer. A personal trainer can plan an appropriate exercise routine for your specific goals and overall health.

The bottom line

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well.

HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

If you’d like to start an exercise routine, see your doctor. You can also consult a personal trainer or physical therapist for individualized guidance. These specialists can help you exercise safely and effectively.