20 Standing Cardio Exercises To Consider For Your Next Workout

Standing cardio exercises work well in certain situations. They shine when you’re short on time, don’t have access to equipment, or want to avoid workouts on the ground.

They’re also easier to adjust in terms of intensity. You can keep things light for recovery days or ramp them up for a solid calorie burn. They fit into a variety of fitness levels, making them an inclusive choice.

We’ll review 20 examples of standing cardio exercises to help you determine if they’re the right fit for your next workout.

What Is The Purpose Of Standing Cardio Exercises?

The purpose of standing cardio exercises is to provide an adaptable, effective way to stay active, promote cardiovascular health, and strengthen endurance.

These exercises are ideal for:

Improving Cardiovascular Health

One of the primary benefits of standing cardio is its impact on cardiovascular health. 

Cardio, short for cardiovascular exercise, works your heart, lungs, and vascular system. 

When you perform movements that sustain an increased heart rate, your heart becomes more efficient at pumping blood (1).

Over time, this can improve your overall cardiovascular fitness. 

A healthier cardiovascular system:

• Reduces your risk of heart disease
• Helps maintain your blood pressure
• Improves oxygen delivery to your muscles during daily activities or workouts (1).

Because standing exercises involve simple, repetitive movements like stepping, hopping, or kicking, they are an approachable way to improve your heart health without needing to incorporate equipment or overly complex routines.

Enhancing Endurance

Standing cardio exercises also help build endurance. Endurance refers to the length of time your body can sustain a physical activity. To achieve this, your muscles and cardiovascular system must work together efficiently over time (2).

Simple exercises like high knees or side shuffles put your body into a steady rhythm that challenges your stamina and endurance. Over the weeks and months, this challenging aspect can translate to improvements in how long or how intensely you can exercise without tiring (3).

These movements can also train your lower body muscles (like your quadriceps, hamstrings, and calves) to support continuous activity, especially for beginners who are easing into cardio routines.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Convenience

One of the standout features of standing cardio exercises is their convenience. 

A lack of space, time, or access to equipment can often keep people from engaging in physical activity. 

Standing exercises remove these barriers by answering the question, “How can you build an effective standing cardio workout at home?”

You can perform a standing cardio workout almost anywhere:

• At the park
• In your living room
• Even at work, if space allows. 

They don’t require a gym membership or a dedicated exercise machine, making them especially ideal for anyone looking for accessible, no-fuss workout options.

Read more: Pilates At Home: A 30 Day Challenge To Improve Your Mind And Body

Is Standing Cardio Good For Beginners?

Standing cardio exercises can be an excellent starting point for beginners due to their simplicity, adaptability, and alignment with the needs of individuals with beginner fitness levels. However, their appropriateness depends on several factors, including the individual’s current health, coordination, limitations, and overall readiness for physical activity.

Here’s why standing cardio works well for many beginners:

• Low Barrier To Entry

Beginners often face challenges such as inexperience, limited mobility, or a lack of confidence. Standing cardio exercises address these issues by being easy to execute and understand. 

Movements like marching in place, modified jumping jacks, or step touches require minimal coordination or prior fitness knowledge. 

This simplicity makes standing cardio accessible for those learning how to move their bodies efficiently.

Why this matters:

1. Standing exercises eliminate the need for equipment and complex techniques, making them accessible to everyone.
2. They can be performed at slow speeds, giving beginners time to build familiarity with movement patterns.
3. Standing eliminates the effort required to transition from lying down or seated positions, which can strain those with limited strength or flexibility.

• Joint-Friendly Options

While some standing cardio moves involve impact (like jumping jacks), many can be modified to reduce stress on the joints. 

For beginners with weaker connective tissues or limited joint mobility, low-impact alternatives such as toe taps, side shuffles, or marching provide a safe introduction to cardio. Proper form is essential to minimize injury risk and ensure exercises remain joint-friendly.

Key considerations:

1. Starting with low-impact movements helps protect fragile joints and muscles, allowing for a gradual increase in intensity.
2. Practitioners gradually develop force absorption mechanics (how your body handles the stress of movement) over time.
3. Beginners tend to have lower muscle and joint endurance, making gentler options, such as standing cardio, a practical starting point.

• Progressive Intensity

One of the reasons standing cardio is suitable for beginners is that it allows for scaling of intensity based on fitness level. Beginners can start with slow, controlled movements and progress to faster or more dynamic versions as they build strength and endurance. 

For example, marching can evolve into high knees, and step-touch can become lateral shuffle.

Why progressive intensity is ideal for beginners:

1. It reduces the risk of overexertion or injury, which are common concerns with new exercisers.
2. Practitioners can support gradual improvements in coordination, balance, and stamina through incremental progression.
3. Beginners often have limited exercise tolerance, so standing cardio offers a gentle way to ease into physical activity without overwhelming the cardiovascular system.

What Are The Benefits Of Standing Cardio Over Traditional Cardio?

The primary difference between standing cardio and traditional cardio lies in the variety of movements and functional focus.

Traditional cardio exercises, such as walking, running, or cycling, typically involve repetitive, rhythmic motions designed to improve endurance through sustained activity (4).

Standing cardio, however, features more diverse movement patterns, such as high knees or jumping jacks, which engage multiple muscle groups and planes of motion.

This dynamic quality helps improve coordination and balance while offering greater adaptability for varying fitness levels and environments.

Therefore, standing cardio has these benefits over traditional cardio:

• Greater Movement Variety: Standing cardio exercises incorporate dynamic movements, such as high knees and side lunges, which engage multiple muscle groups and enhance coordination and balance.
• Adaptability: With no need for equipment or specific environments, you can perform standing cardio almost anywhere, making it convenient for all lifestyles.
• Suitability for Beginners: The scalable intensity and often lower-impact nature of standing cardio make it a practical choice for those new to fitness or with joint sensitivities.
• Multi-Directional Engagement: Unlike repetitive traditional cardio, standing cardio targets various planes of motion, enhancing functional fitness and overall mobility.
• Joint-Friendly Options: Many standing cardio exercises reduce repetitive joint strain, offering a safer alternative for individuals with mobility concerns.
• Time Efficiency: Standing cardio routines can be quick yet impactful, making them ideal for individuals with limited time to spare.

Who Should Consider Doing Standing Cardio Exercises?

Standing cardio exercises are versatile and ideal for a wide range of individuals:

Beginners

Standing cardio is particularly suited for those new to fitness, as it allows for gradual increases in intensity, making it a suitable option for beginners. Exercises like marching in place, modified jumping jacks, or side steps provide effective cardio workouts at home or anywhere with space, without overwhelming the body. The simplicity of these movements builds confidence while improving cardiovascular endurance and coordination.

Individuals With Joint Concerns

If high-impact exercises like running or jumping strain your knees, hips, or ankles, standing cardio offers a low-impact alternative. Movements such as heel taps or slow side lunges minimize joint stress, making them safe for individuals with arthritis, prior injuries, or general joint sensitivities.

Anyone With Limited Access to Equipment

With no need for treadmills, bicycles, or even a gym, standing cardio is ideal for anyone without access to specialized fitness equipment. These bodyweight cardio exercises can be done anywhere—from your living room to a hotel room during travel.

People With Mobility Restrictions

You or a trainer can adapt standing cardio routines to suit varying levels of mobility.

Movements can be simplified, such as performing step taps instead of full side lunges, to ensure inclusivity for individuals with certain physical limitations.

Those Seeking Functional Fitness Improvements

Unlike repetitive linear movements like running or cycling, standing cardio incorporates multi-directional motion. Exercises like knee-to-elbow taps or step-back lunges engage multiple planes of movement, enhancing balance, coordination, and core activation. 

These functional fitness benefits translate into improved performance in everyday activities.

Time-Crunched Individuals

For those short on time, standing cardio offers quick and effective workouts that deliver results. A few minutes of dynamic movements, such as high knees or boxer shuffles, can elevate heart rate, burn calories, and boost energy levels without requiring extended blocks of time.

Active Older Adults

Standing cardio suits older adults aiming to stay active without overexertion. You or a trainer can customize low-impact exercises to maintain heart health, bone strength, and muscle tone while avoiding stress on aging joints.

How To Do Standing Cardio Exercises Correctly?

Performing standing cardio exercises with these considerations in mind will ensure safety and proper technique:

Warm-Up First

Always start with a brief warm-up to prepare your body for movement. 

Engaging in 5-10 minutes of light activity, such as marching in place or gentle arm swings, increases blood flow and loosens up muscles, reducing the likelihood of strains or stiffness (5).

Maintain Proper Posture

Good posture is critical during standing cardio exercises. Keep your spine neutral, shoulders relaxed (not hunched), and core engaged throughout the exercise. 

Avoid leaning forward or arching your back during movements, as this can strain your spine and destabilize your balance.

Focus On Controlled Movements

Perform each exercise with mindful, controlled motions rather than rushing through them. 

For example, during high knees, lift your legs in a deliberate, purposeful way instead of simply “jogging on the spot.” This lifting enhances muscle engagement and reduces unnecessary joint impact.

Use Proper Foot Placement

Pay attention to foot alignment. When stepping, land softly with your foot flat or on the ball, ensuring proper weight distribution. Avoid stomping or twisting your knees awkwardly, as this can lead to discomfort or injury.

Gradually Increase Intensity

Start with low-impact versions of exercises, such as side steps or slow butt kicks, before progressing to higher-intensity movements like jumping jacks or skater hops. 

Progress at your own pace to allow your body to adapt and avoid overloading your joints.

Incorporate Recovery

Between sets or after high-intensity moves, include brief periods of active recovery, such as gentle marching. This resting helps prevent fatigue-related errors in form and allows your muscles to reset for the next round of activity (6).

What Are The Best Standing Cardio Exercises For Beginners?

Here’s a list of cardio exercises at home or anywhere you have space!

1. Jumping Jacks

1. Start by standing with your feet together and hands at your sides.
2. Jump your feet out to the sides while simultaneously raising your arms overhead.
3. Return to the starting position, bringing your feet together and lowering your arms.
4. Repeat at a steady pace.

2. High Knees

1. Stand with your feet hip-width apart and arms at your sides.
2. Lift your right knee as high as possible toward your chest.
3. Quickly switch to lift your left knee while lowering your right leg.
4. Continue alternating knees as fast as you can.

3. Butt Kicks

1. Stand tall with your feet hip-width apart.
2. Bend your right knee and kick your heel toward your glutes.
3. Lower your right leg and repeat with your left leg.
4. Alternate legs at a moderate-to-fast pace.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

4. Squat Jumps

1. Stand with your feet shoulder-width apart.
2. Lower into a squat by bending your knees and pushing your hips back.
3. Jump explosively upward, extending your arms if needed for momentum.
4. Land softly and immediately lower into the next squat.

5. Alternating Lunges With A Hop

1. Stand upright with your feet together.
2. Step forward with your right foot into a lunge position, bending both knees.
3. Jump as you switch legs in the air, landing with your left foot forward.
4. Continue alternating lunges while hopping.

6. Side Shuffles

1. Stand with your knees slightly bent and feet hip-width apart.
2. Step sideways to the right, bringing your left foot to meet your right.
3. Repeat this movement quickly for several steps.
4. Reverse direction and shuffle to the left.

7. Standing Mountain Climbers

1. Stand tall with your feet hip-width apart.
2. Drive your right knee toward your chest while swinging your left arm forward.
3. Quickly switch, driving your left knee up as your right arm swings forward.
4. Continue alternating in a running motion.

8. Skaters (Side-to-Side Jumps)

1. Start with your feet slightly wider than shoulder-width apart.
2. Jump to your right, landing on your right leg, and swing your left leg behind you.
3. Immediately jump to your left, landing on your left leg, and swing your right leg behind you.
4. Repeat this side-to-side motion fluidly.

9. Standing Cross-Body Punches

1. Stand with your feet shoulder-width apart and fists up in front of your chest.
2. Twist your upper body to punch diagonally toward your left.
3. Return to center and punch diagonally toward your right.
4. Continue alternating punches with controlled movements.

10. Marching In Place

1. Stand with your feet hip-width apart and arms at your sides.
2. Lift your right knee toward your chest and swing your left arm forward.
3. Switch legs, bringing your left knee up as your right arm swings forward.
4. March at a steady pace.

11. Step Touches

1. Stand with your feet together and arms relaxed.
2. Step your right foot out to the side and tap your left foot next to it.
3. Repeat the motion to the left side.
4. Alternate steps, swinging your arms for added intensity.

12. Standing Burpees (No Floor Component)

1. Stand with your feet shoulder-width apart.
2. Lower into a squat, bringing your hands in front of you.
3. Jump straight up, reaching your arms overhead.
4. Land softly and immediately return to the squat position.

13. Arm Circles With Leg Lifts

1. Stand tall with your feet hip-width apart and arms extended out to the sides.
2. Slowly lift your right leg to the side as you make small forward circles with your arms.
3. Lower your leg while continuing the arm circles.
4. Repeat with your left leg, alternating sides.

14. Standing Toe Taps

1. Stand with your feet hip-width apart.
2. Lift your right leg, extending it forward slightly.
3. Tap your right toes with your left hand as you bend slightly.
4. Lower your leg and repeat on the opposite side.

15. Standing Knee-to-Elbow Crunches

1. Stand tall with your feet hip-width apart and hands behind your head.
2. Lift your right knee while twisting your upper body to touch your left elbow to your knee.
3. Return to the starting position and repeat on the other side.
4. Continue alternating sides in a steady, rhythmic motion.

16. Fast Feet

1. Stand with your knees slightly bent and feet hip-width apart.
2. Quickly lift your feet off the ground one at a time, as if running in place.
3. Keep your knees low and move as fast as possible.
4. Maintain this movement for a set time.

17. Standing Side Kicks

1. Stand with your feet together and hands on your hips or in front of your chest.
2. Shift your weight onto your left leg and lift your right leg to the side.
3. Extend your leg straight out, then return to the starting position.
4. Repeat on the left side, alternating kicks.

18. Standing Front Kicks

1. Stand with your feet hip-width apart and hands in front of you.
2. Lift your right leg and extend it forward into a controlled kick.
3. Lower your leg and repeat with your left leg.
4. Alternate legs while maintaining good posture.

19. Jump Twists

1. Stand with your feet together and arms by your sides.
2. Jump slightly off the ground, twisting your torso and legs to the right.
3. Jump again, twisting to the left.
4. Continue twisting side to side while keeping your movements light.

20. Standing Star Jumps

1. Stand with your feet together and arms at your sides.
2. Jump into the air, spreading your legs wide and raising your arms overhead.
3. Land softly with your feet together and arms at your sides.
4. Repeat in a quick, controlled flow.

Read more: Beginner Cardio Workout: The Ultimate Guide To Getting Started At Home Or The Gym

How Often Should You Do Standing Cardio Exercises For Results?

The American Heart Association (AHA) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise, spread across several days (7). 

You can break these minutes up into manageable sessions, such as 30 minutes, 5 days a week. Standing cardio exercises can easily align with these guidelines, whether you’re doing low-impact movements like side steps or higher-intensity options like jumping jacks.

For additional health benefits, the WHO recommends increasing your activity to 300 minutes of moderate-intensity aerobic exercise per week, emphasizing the benefits of consistency and progressively challenging your body (8).

For most individuals, doing standing cardio 3–5 days per week is a good starting point. 

Beginners can start with 3 sessions of 15–20 minutes, gradually working up to 30 minutes or more as their endurance improves. Advanced exercisers may opt to include standing cardio as part of a more comprehensive routine, alternating it with strength training or other activities.

Frequently Asked Questions

• Can I do standing cardio exercises every day?

Yes, you can do standing cardio exercises daily, provided you listen to your body and include variety to avoid overuse injuries. Performing moderate daily sessions is most effective, while higher-intensity workouts may require rest or recovery days.

• Do I need equipment for standing cardio?

No, standing cardio exercises typically don’t require any equipment. 

Movements like high knees, side lunges, or jumping jacks rely solely on body weight, making them accessible anywhere.

• Are standing cardio exercises good for weight loss?

Yes, standing cardio exercises for weight loss are practical because they burn calories and improve overall cardiovascular fitness. Combining them with a balanced diet and strength training enhances results (9).

• Can seniors do standing cardio exercises?

Yes, seniors can safely engage in standing cardio exercises, especially low-impact options like marching in place or side steps. You or a trainer can adjust these movements to suit your fitness level and improve heart health, balance, and mobility.

The Bottom Line

Standing cardio exercises at home are generally well-suited for beginners because they strike a balance between simplicity and effectiveness. They build a foundation of endurance, strength, and coordination while minimizing risk. 

However, the key is to start at a comfortable level and progress slowly to meet the body’s growing capability. Use any of the 20 standing cardio exercises mentioned above as a starting point, and gradually increase intensity and duration as your fitness improves.