{"id":89991,"date":"2026-03-02T01:55:26","date_gmt":"2026-03-02T01:55:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=89991"},"modified":"2026-09-22T15:18:19","modified_gmt":"2026-09-22T15:18:19","slug":"cardio-day-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/cardio-day-workout\/","title":{"rendered":"No-Jumping Cardio Day Workout at Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Key_Takeaways\" >Key Takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#What_Is_a_Cardio_Day_Workout\" >What Is a Cardio Day Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Warm-Up_5_minutes\" >Warm-Up (5 minutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Exercise_1_Inchworm\" >Exercise #1: Inchworm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Exercise_2_Low-Impact_Burpee\" >Exercise #2: Low-Impact Burpee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Exercise_3_Breakdancer\" >Exercise #3: Breakdancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Exercise_4_Bicycle_Crunch\" >Exercise #4: Bicycle Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Exercise_5_Mountain_Climber\" >Exercise #5: Mountain Climber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Exercise_6_Squats_to_Toe_Lifts\" >Exercise #6: Squats to Toe Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Exercise_7_Low-Impact_Side_Knee_Lifts\" >Exercise #7: Low-Impact Side Knee Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Exercise_8_Brisk_Walking\" >Exercise #8: Brisk Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Cool-Down_and_Stretching_5_minutes\" >Cool-Down and Stretching (5 minutes)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Does_Cardio_Burn_Belly_Fat\" >Does Cardio Burn Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Can_I_Do_a_Cardio_Workout_Daily\" >Can I Do a Cardio Workout Daily?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#How_Long_Should_a_Cardio_Session_Last\" >How Long Should a Cardio Session Last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Can_I_Build_Muscle_with_Cardio\" >Can I Build Muscle with Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Should_I_Lift_Weights_Before_or_After_Cardio\" >Should I Lift Weights Before or After Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Is_20_minutes_of_cardio_daily_enough\" >Is 20 minutes of cardio daily enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Do_I_need_rest_days_from_cardio\" >Do I need rest days from cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#When_might_you_do_cardio\" >When might you do cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#How_many_calories_will_20_minutes_of_cardio_burn\" >How many calories will 20 minutes of cardio burn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#Can_I_lose_weight_by_exercising_for_20_minutes_a_day\" >Can I lose weight by exercising for 20 minutes a day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Some people may treat cardio as more demanding than strength-focused workouts, so they often deprioritize it. On one hand, you don\u2019t want to run or jump rope because it\u2019s too intense. On the other hand, you know cardio is essential for your overall wellness and fitness. This is why we\u2019re providing this low-impact cardio workout with 8 no-jumping exercises. These movements may help you stay active while reducing impact.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_day_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following cardio day workout plan offers a structured, low-impact routine to support regular movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore these exercises for a home cardio routine and choose options that fit your current fitness level. Let\u2019s jump (ironically) into a no-jumping cardio day workout at home to stay strong, mobile, and balanced. <\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_Takeaways\"><\/span><b>Key Takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This 8-move, no-jumping cardio circuit delivers a heart-pumping workout without the joint impact of running or jumping.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-impact cardio like walking or marching in place can be done daily, while moderate options like burpees or mountain climbers benefit from some rest days between sessions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At least 150 minutes of moderate-intensity cardio a week supports fat loss and cardiovascular health, and it can be split into shorter 10 to 15 minute sessions throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio builds muscular endurance but does not produce meaningful muscle growth on its own, strength training is needed for that.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whether to do cardio before or after strength training depends on the goal: cardio first suits endurance goals, while cardio after lifting better supports strength and fat loss.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Cardio_Day_Workout\"><\/span><b>What Is a Cardio Day Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following cardio exercises for weight loss will suit your fitness level just right &#8211; they\u2019re quite manageable for people of all levels:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simple enough for beginners<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Effective for all trainees\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Easy to increase the intensity.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We promise you that among the different <a href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\">bodyweight cardio exercises<\/a>, these will become your favorites. They involve no jumping or running, but are still intense enough to get your heart pumping, sweat pouring, and calories burning.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Day_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80684\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm-Up_5_minutes\"><\/span><b>Warm-Up (5 minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Move gently to prepare your body for the workout.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">March in place: 1 minute. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Lift your knees comfortably and swing your arms naturally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles + shoulder rolls: 1 minute.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">30 seconds of circles and 30 seconds of shoulder rolls.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side steps: 1 minute.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Step side to side, keeping a light bend in your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing torso twists: 1 minute.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Slow, controlled twists without forcing them.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Easy knee lifts: 1 minute.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Lift one knee at a time at a relaxed pace.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Inchworm\"><\/span><b>Exercise #1: Inchworm<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform the exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and your arms relaxed at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips and reach your hands down to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your hands slowly forward until you\u2019re in a high plank, with your hands under your shoulders. Your core, legs, and glutes should be engaged. Hold briefly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your hands back toward your feet and rise to standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is 1 repetition. Complete 10 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Low-Impact_Burpee\"><\/span><b>Exercise #2: Low-Impact Burpee<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform the exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat and place your hands on the floor about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one leg back, then step the other leg back to join it, creating a high plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the movement by stepping one leg forward at a time to return to the squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up, lifting your arms overhead while keeping your feet on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is 1 repetition. Perform at least 8 reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_day_workout\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_3_Breakdancer\"><\/span><b>Exercise #3: Breakdancer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform the exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands under your shoulders and your knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly lift your knees off the floor, keeping your core engaged and your hips low.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thread your right leg underneath your body, rotating your torso to open toward the left side. Keep your left arm reaching forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is 1 rep. Perform 12 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_4_Bicycle_Crunch\"><\/span><b>Exercise #4: Bicycle Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform the exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs in a tabletop position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head, keeping your elbows bent. Engage your core to lift your shoulders slightly off the floor. This is your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist to bring your right elbow toward your left knee while straightening your right leg. Then twist to bring your left elbow toward your right knee while straightening your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides. Perform 15 reps per side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_5_Mountain_Climber\"><\/span><b>Exercise #5: Mountain Climber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform the exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a high plank position with your hands flat on the floor, your shoulders over your wrists, your legs extended, and your core engaged. This is your starting point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your right knee toward your chest while keeping your core tight and back flat, then return it to the starting position. Next, draw your left knee toward your chest and return it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This completes 1 rep. Continue alternating sides for 30 seconds. Pick up the pace.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Day_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81064\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_6_Squats_to_Toe_Lifts\"><\/span><b>Exercise #6: Squats to Toe Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform the exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, your hands at your sides, and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat position, keeping your chest up and weight on your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up and lift your heels off the floor (toe lift). Hold for a second on top.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back into the squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 15 reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_7_Low-Impact_Side_Knee_Lifts\"><\/span><b>Exercise #7: Low-Impact Side Knee Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform the exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms behind your head with your elbows bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right knee out to the side, then touch it with your right elbow.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower and repeat with the left knee, tapping it with your left elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep alternating at a steady, brisk pace up to 45 seconds.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_8_Brisk_Walking\"><\/span><b>Exercise #8: Brisk Walking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform the exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall, keeping your head up, your shoulders relaxed, and your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk slowly at first and gradually increase your speed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A good brisk walking speed is 5-6.5 km per hour (3-4mph), or 100 steps per minute.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Go to your favorite place, enjoy the weather, and walk for as long as you desire. If you decide to brisk walk at home, you can march in place instead. It\u2019s also a great way to challenge your cardiovascular system.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cool-Down_and_Stretching_5_minutes\"><\/span><b>Cool-Down and Stretching (5 minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow march in place: March slowly in place, lifting your knees gently and swinging your arms lightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring stretch: Sit or stand, extend one leg in front of you with heel on the floor, your toes up. Hinge at your hips and reach toward your toes. Hold for 20 seconds per leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quad stretch: Stand tall and bend one knee, bringing your heel toward your glutes. Hold your ankle and keep your knees together. Hold for 20 seconds per leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat\/cow stretch: Begin on all fours with your hands under your shoulders and your knees under your hips.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cow Pose: Inhale, arch your back, lift your chest toward the ceiling, letting your belly drop toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cat Pose: Exhale, round your back, tuck your chin to your chest, and pull your belly button toward your spine.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-and-cardio\/\">How to Combine Pilates and Cardio for an Effective Cross-Training Routine<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Cardio_Burn_Belly_Fat\"><\/span><b>Does Cardio Burn Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Generally speaking, yes. Any type of exercise or movement will contribute to increased calories and whole-body fat loss, including your abdominal area. One study suggested that aerobic activities of at least 150 minutes a week at moderate intensity are linked to waist circumference reduction (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2828487\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/cardio-workouts-at-home\/\">Cardio workouts at home<\/a> aren\u2019t the only remedy though. A balanced exercise routine may include both:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aerobic activity (such as brisk walking)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training (weighted exercises) (<\/span><a href=\"https:\/\/www.health.harvard.edu\/newsletter_article\/taking-aim-at-belly-fat\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2025 <\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/14\/4\/1282\"><span style=\"font-weight: 400;\">study <\/span><\/a><span style=\"font-weight: 400;\">noted that both cardio and high-intensity training are good for weight loss, including the belly area. However, there are other factors that can affect results, including:\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age-related metabolism differences\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menopause\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aging (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/14\/4\/1282\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cardio is truly worth your effort as it helps you lose fat in your entire body, improve stamina, and promote mobility. Every move matters:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One day, you may enjoy the 8 exercises mentioned in this article\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The next day, shift to light cardio exercises at home after intense sessions\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a few days, dedicate your time to brisk walking or strength training<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Day_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80683\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_a_Cardio_Workout_Daily\"><\/span><b>Can I Do a Cardio Workout Daily?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can do cardio every day, but it will depend on how hard you\u2019re working out and how your body feels. Low-impact (beginner cardio) workouts are ok to do daily. This includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Marching in place<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No-jump sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brisk walking<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These will get your heart pumping without putting too much stress on your joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moderate-intensity cardio may require some rest days in between. This includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running at a moderate pace<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These can be harder on your body and joints so training daily can be too much, particularly for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-intensity cardio, such as sprint intervals or very fast routines, should be done 2-4 times a week. Such workouts may be tough for your muscles and joints. Implementing rest days can prevent burnout and injury.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Day_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80702\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/23.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Cardio_Session_Last\"><\/span><b>How Long Should a Cardio Session Last?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">150 minutes of moderate exercise weekly is the minimum and it should be spread out throughout the week based on your schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The latest guidelines suggest you can count all moderate-intensity activity throughout the day, even if it\u2019s just 10-15 minutes at a time (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/how-much-cardio-should-you-do\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do <a href=\"https:\/\/betterme.world\/articles\/cardio-exercises-for-beginners\/\">cardio exercises for beginners<\/a> at home for 15 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spend another 15 minutes walking in the park after a few hours.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, you should try to at least include some sessions lasting 30 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you miss a session here or there, don\u2019t sweat it. You can simply move it to the following day. And remember, not every cardio session needs to be 30 minutes or even \u201clook like cardio\u201d:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up the pace or take a longer route when walking your dog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knock out some steps as you watch your children&#8217;s sports practice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your grocery store is close enough, opt to walk or cycle there<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most importantly, remember to do it on your own terms.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Life isn\u2019t always easy and gets busy fast. Exercises should be a time to relieve stress, not add to it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So check out your schedule, see what you can do daily, and just do it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Day_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81062\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Build_Muscle_with_Cardio\"><\/span><b>Can I Build Muscle with Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regular cardio is good for building muscular endurance, enabling your muscles to work harder and longer during physical activities (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/cardio-vs-strength-training\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, cardio on its own won\u2019t produce meaningful muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight training can support muscle strength and development (6).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is why cardio and strength training go hand in hand, offering you loads of benefits for your body and mind. You build endurance, improve your power by doing cardio, and then use this power for lifting weights to build larger and stronger muscles.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Lift_Weights_Before_or_After_Cardio\"><\/span><b>Should I Lift Weights Before or After Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no clear answer to this question as everything relies on your goal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting is a hard process where you need all your energy to move loads with proper form and technique to avoid injuries. One study found a similar pattern. Researchers compared three workout routines and their effects on training volume:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training alone\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running before strength training\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling before strength training<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They found that doing cardio first reduced the number of reps participants could lift compared to just doing strength training by itself (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2015\/04000\/Acute_Effect_of_High_Intensity_Aerobic_Exercise.30.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, if you\u2019re aiming to improve endurance and stamina, it makes sense to do cardio first as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have more energy to push yourself<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It increases your ability to train longer and improve performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can act as a warm-up for your strength training if it\u2019s not too intense<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, this isn\u2019t necessarily true for other scenarios. For these, consider these general guidelines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For improving your endurance, do cardio before your strength workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For burning fat or losing weight, do cardio after strength training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For building strength, do cardio after lifting weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On upper-body training days, you can do cardio either before or after.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On lower-body training days: do cardio after your strength exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For general fitness, either order works, but consider starting with the one you enjoy the least to get it done first (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6228\/cardio-or-weights-first-cardio-before-vs-after-lifting\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe can help you add more structure to your daily wellness routine with workouts, meal planning tools, and habit-building features. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_day_workout\">Explore the app<\/a> and take a practical step toward a routine that feels more manageable for you.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Day_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80711\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/33-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/33-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/33-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/33-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/33-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/33.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_cardio_daily_enough\"><\/span><strong>Is 20 minutes of cardio daily enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 20 minutes of cardio daily is enough for your heart wellness, endurance, and weight management. Shifting from low to higher intensity provides even better wellness-promoting results.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_I_need_rest_days_from_cardio\"><\/span><strong>Do I need rest days from cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Rest days from cardio are recommended depending on the activity. Light cardio sessions, such as walking, don\u2019t require any rest days, but vigorous, high-intensity cardio training will require recovery days, which are necessary to prevent injuries and help avoid burnout.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"When_might_you_do_cardio\"><\/span><strong>When might you do cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A suitable time to do cardio is one that fits your schedule. What matters more is your consistency and form. You can do cardio exercises at any time you desire: morning, afternoon, or late evening.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_will_20_minutes_of_cardio_burn\"><\/span><strong>How many calories will 20 minutes of cardio burn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 20-minute moderate-intensity cardio may burn approximately<\/span> <span style=\"font-weight: 400;\">between 100 and 200 calories, depending on the exercise activity and your body type.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lose_weight_by_exercising_for_20_minutes_a_day\"><\/span><strong>Can I lose weight by exercising for 20 minutes a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. You might lose weight doing 20 minutes of high-intensity, consistent workouts combined with a proper diet and calorie deficit. Don\u2019t forget about rest days, as they help your body heal and recharge faster.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_day_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This article reviewed a no-jumping cardio day workout at home with 8 exercises that engage your entire body. While this cardio workout can help improve your well-being and body composition alone, you should combine it with resistance training and proper diet to optimize your results. Along with expert recommendations, we suggest engaging in at least 150 minutes of moderate activity a week along with two strength training sessions. The most important factor is building a training schedule that fits your lifestyle and you can be consistent with.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Usually, lifting loads before doing cardio is preferred if you intend to build power and shed pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that it matters very little when you train &#8211; your consistency and motivation to progress to more intense moves play a bigger role.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Some people may treat cardio as more demanding than strength-focused workouts, so they often deprioritize it. On one hand, you don\u2019t want to run or jump rope because it\u2019s too intense. On the other hand, you know cardio is essential for your overall wellness and fitness. This is why we\u2019re providing this low-impact cardio workout [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":89992,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[45],"class_list":["post-89991","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>No-Jumping Cardio Workout at Home Guide | BetterMe<\/title>\n<meta name=\"description\" content=\"Try a no-jumping \u2605 CARDIO DAY WORKOUT \u27a4 at home with 8 low-impact moves to build endurance, improve balance, and support your fitness routine at your own pace.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"No-Jumping Cardio Day Workout at Home\" \/>\n<meta property=\"og:description\" content=\"Try a no-jumping \u2605 CARDIO DAY WORKOUT \u27a4 at home with 8 low-impact moves to build endurance, improve balance, and support your fitness routine at your own pace.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/cardio-day-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-22T15:18:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/959-cardio-day-workout.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/cardio-day-workout\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/cardio-day-workout\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/41ef0d9349957b3810a70e9bd1032249\"},\"headline\":\"No-Jumping Cardio Day Workout at Home\",\"dateModified\":\"2026-09-22T15:18:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/cardio-day-workout\\\/\"},\"wordCount\":2273,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/cardio-day-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/959-cardio-day-workout.jpg\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Some people may treat cardio as more demanding than strength-focused workouts, so they often deprioritize it. On one hand, you don\u2019t want to run or jump rope because it\u2019s too intense. On the other hand, you know cardio is essential for your overall wellness and fitness. This is why we\u2019re providing this low-impact cardio workout with 8 no-jumping exercises. These movements may help you stay active while reducing impact.<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The following cardio day workout plan offers a structured, low-impact routine to support regular movement.\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Explore these exercises for a home cardio routine and choose options that fit your current fitness level. Let\u2019s jump (ironically) into a no-jumping cardio day workout at home to stay strong, mobile, and balanced. <\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key Takeaways<\\\/b><\\\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">This 8-move, no-jumping cardio circuit delivers a heart-pumping workout without the joint impact of running or jumping.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Low-impact cardio like walking or marching in place can be done daily, while moderate options like burpees or mountain climbers benefit from some rest days between sessions.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">At least 150 minutes of moderate-intensity cardio a week supports fat loss and cardiovascular health, and it can be split into shorter 10 to 15 minute sessions throughout the day.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Cardio builds muscular endurance but does not produce meaningful muscle growth on its own, strength training is needed for that.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\">< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/cardio-day-workout\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/cardio-day-workout\\\/\",\"name\":\"No-Jumping Cardio Workout at Home Guide | 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Home","dateModified":"2026-09-22T15:18:19+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/cardio-day-workout\/"},"wordCount":2273,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/cardio-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/959-cardio-day-workout.jpg","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Some people may treat cardio as more demanding than strength-focused workouts, so they often deprioritize it. On one hand, you don\u2019t want to run or jump rope because it\u2019s too intense. On the other hand, you know cardio is essential for your overall wellness and fitness. This is why we\u2019re providing this low-impact cardio workout with 8 no-jumping exercises. These movements may help you stay active while reducing impact.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The following cardio day workout plan offers a structured, low-impact routine to support regular movement.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Explore these exercises for a home cardio routine and choose options that fit your current fitness level. Let\u2019s jump (ironically) into a no-jumping cardio day workout at home to stay strong, mobile, and balanced. <\/span>\r\n<h2 style=\"text-align: center;\"><b>Key Takeaways<\/b><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This 8-move, no-jumping cardio circuit delivers a heart-pumping workout without the joint impact of running or jumping.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-impact cardio like walking or marching in place can be done daily, while moderate options like burpees or mountain climbers benefit from some rest days between sessions.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At least 150 minutes of moderate-intensity cardio a week supports fat loss and cardiovascular health, and it can be split into shorter 10 to 15 minute sessions throughout the day.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio builds muscular endurance but does not produce meaningful muscle growth on its own, strength training is needed for that.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\">< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/cardio-day-workout\/","url":"https:\/\/betterme.world\/articles\/cardio-day-workout\/","name":"No-Jumping Cardio Workout at Home Guide | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/cardio-day-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/cardio-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/959-cardio-day-workout.jpg","dateModified":"2026-09-22T15:18:19+00:00","description":"Try a no-jumping \u2605 CARDIO DAY WORKOUT \u27a4 at home with 8 low-impact moves to build endurance, improve balance, and support your fitness routine at your own pace.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/cardio-day-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/cardio-day-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/cardio-day-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/959-cardio-day-workout.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/02\/959-cardio-day-workout.jpg","width":1920,"height":1200,"caption":"Person doing a no-jumping cardio workout at home."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/cardio-day-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Cardio Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/cardio-workouts\/"},{"@type":"ListItem","position":5,"name":"No-Jumping Cardio Day Workout at Home"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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