You’re looking to get rid of some excess fat, to feel better physically or mentally, or to just slip into your favourite pair of jeans a little more easily.

Diet and exercise are the one-two punch in your fight against excess fat. On the exercise side, you should prioritise cardiovascular training – the type that gets you puffing – over strength, power or calisthenic exercises, as cardio workout exercises are the most efficient way to lose weight.

It’s even better if that cardio is quick and easy, and can be done at home without equipment, as this removes the need to travel to the gym – an inconvenience that can form a barrier between busy people and their body goals.

In this article we’ll take a look at effective cardio exercise at home: what it looks like, how to do it, and ways you can use it to maximise fat burn.


10 effective cardio exercises

Looking for fat-burning cardio that you can do at home without expensive equipment? We’ve got you covered. Here are 10 effective exercises, including a couple of low impact cardio alternatives, that can help you lose that stubborn excess weight.

  • Star jumps: Begin by standing with your feet together, then jump and spread your legs into a wide stance while raising your arms overhead. Jump back to the starting position and repeat. Side step jacks are a low impact cardio equivalent: stand with your feet together, step one foot out to the side while raising your arms overhead, bring your foot back to the centre, then repeat on the other side.
  • High knees: High knees simply see you run on the spot while lifting each knee as high as possible.
  • Butt kicks: Similar to high knees, jog in place, but this time bring each heel up towards your glutes. Swing your arms for added momentum.
  • Burpees: Burpees are a challenging full-body workout. Start standing, then squat down, place your hands on the floor, jump your feet back into a plank, perform a push-up, jump your feet forward again, and leap up. For a low impact cardio equivalent, remove the jumping aspects, and trade the push-up for a brief plank.
  • Mountain climbers: Start in a plank position with your hands under your shoulders. Bring one knee towards your chest, then switch legs quickly as if you’re running in place.
  • Lateral shuffles: Start in a partial squat and shuffle quickly from side to side, a few steps at a time, keeping light on your feet.
  • Skater jumps: This exercise mimics the action of performing an ollie on a skateboard. Begin by jumping to one side, landing on one foot, then push off to the other side. Keep alternating, balancing briefly on each foot.
  • Plank jacks: Start in a plank position with your feet together, then jump your feet wide and back together, keeping your core tight.
  • Squat jumps: Stand with your feet shoulder-width apart, squat down, then explode into a jump. Land softly, sinking back into a squat.
  • Invisible skipping rope: Simulate skipping with an invisible rope. Jump lightly on the balls of your feet while swinging your arms in small circles.

    • 15-minute workout plan

    The exercises above can be completed individually, with minimal preparation, whenever you have the time. But a more effective approach is to combine them into a complete workout. 

    A quick, high-intensity routine will see you performing each movement for 30-60 seconds, with minimal rest in between. Here’s a sample version of a 15-minute cardio workout that ensures different muscle groups are targeted with each exercise:

  • Jumping jacks: 60 seconds, rest 15 seconds  
  • Mountain climbers: 60 seconds, rest 30 seconds  
  • Skater jumps: 60 seconds, rest 30 seconds  
  • High knees: 60 seconds, rest 15 seconds  
  • Squat jumps: 45 seconds, take a 60 second break
  • Plank jacks: 60 seconds, rest 30 seconds
  • Butt kicks: 60 seconds, rest 15 seconds  
  • Lateral shuffles: 60 seconds, rest 15 seconds  
  • Burpees: 45 seconds, rest 30 seconds  
  • Invisible skipping rope: 60 seconds, rest 15 seconds
  • Side step jacks: 60 seconds, rest 30 seconds

    • A sequence like this alternates between exercises that engage the upper body, lower body and core, so you can better maintain the intensity throughout the session by reducing muscle fatigue.

    Tips for maximising fat burn

    Ultimately losing excess weight is a simple numbers game: you need to expend more energy than you take in. In terms of energy expenditure, maximising fat burn is about maximising the frequency and intensity of your cardio workout exercises. Here are some tips for doing just that:

    • Be consistent: The simplest, yet most difficult part of burning fat is maintaining the effort. Do all that you can to form the habit – make cardio workouts a regular part of your routine, aiming for at least 4-5 sessions per week.
    • Up the intensity: High-intensity interval training (HIIT) can pack more of a fat-burning punch than slow and steady forms of cardio. Intersperse intense exercise with short rest periods.
    • Go longer: Beginning with the 15-minute workout described above, aim to gradually extend the time you spend doing high-intensity cardio exercise.
    • Incorporate the whole body: Work your whole body during exercise, as this allows you to burn more calories than focusing on a specific area, like legs or arms.
    • Rest actively: Keep moving between high intensity sets, using low-intensity exercises like walking or side steps to keep your heart rate up.

    GymQuip: The home cardio experts

    Looking to capitalise on cardio training at home? At Gymquip we have all the gear you need to burn fat more efficiently than ever, from basics like exercise mats and skipping ropes, to the latest and greatest cardio equipment.

    We’ve been helping happy customers lose excess weight for over 30 years. Our knowledgeable and experienced team can do it all, from guiding you towards your body goals, to undertaking a complete home gym fit-out.

    We’re home to Australia’s largest fitness showroom, and have an even more sprawling online store. We deliver Australia-wide, our orders are dispatched within 24 hours, and our price beat guarantee means that if you find one of our products cheaper elsewhere, we’ll beat that price.