{"id":46864,"date":"2022-10-24T23:59:29","date_gmt":"2022-10-24T23:59:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46864"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"cardio-workouts-at-home","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/","title":{"rendered":"No Equipment Needed: These Are The 10 Best Cardio Workouts To Do 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:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#1_Jumping_Jacks\" >1. Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#2_High_Knees\" >2. High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#3_Butt_Kicks\" >3. Butt Kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#4_Mountain_Climbers\" >4. Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#5_Squat_Jumps\" >5. Squat Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#6_Burpees\" >6. Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#7_Standing_Alternating_Toe_Touches\" >7. Standing Alternating Toe Touches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#8_Box_Jumps\" >8. Box Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#9_Plank_Jacks\" >9. Plank Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#10_Inchworm_Crawl\" >10. Inchworm Crawl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#How_To_Do_Effective_Cardio_Workouts_At_Home\" >How To Do Effective Cardio Workouts At Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Safety_Considerations_For_At_Home_Cardio_Workouts\" >Safety Considerations For At Home Cardio Workouts\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Gear_Up\" >Gear Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Warm_Up\" >Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Incorporate_Dynamic_Stretches\" >Incorporate Dynamic Stretches<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Arm_Circles\" >Arm Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Trunk_Rotations\" >Trunk Rotations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Leg_Swings\" >Leg Swings<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Start_Slow\" >Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Cool_Down\" >Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Incorporate_Static_Stretches\" >Incorporate Static Stretches<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Calf_Stretch\" >Calf Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Hamstring_Stretch\" >Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Quadriceps_Stretch\" >Quadriceps Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Hydrate\" >Hydrate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For optimal health, the Centers for Disease Control and Prevention (CDC) recommends that adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/walking\/index.htm#:~:text=The%20Physical%20Activity%20Guidelines%20for,an%20equivalent%20combination%20each%20week.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">But what if you don&#8217;t have a gym membership or access to equipment? No problem! There are plenty of ways to get your <a href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\">heart pumping<\/a> and sweat flowing without any equipment at all. Here are 10 of the best cardio workouts you can do at home:<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"1_Jumping_Jacks\"><\/span><strong>1. Jumping Jacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Jumping jacks are a classic cardio movement that gets your whole body moving. It\u2019s also a great way to warm up your muscles before a more intense <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">workout<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a jumping jack:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet together and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, jump up and spread your legs out to the side while bringing your arms up overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump back to the starting position and repeat. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"2_High_Knees\"><\/span><strong>2. High Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">High knees is a cardio movement that will get your heart rate up in no time. It&#8217;s also a great way to strengthen your legs and improve your coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do high knees:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your legs together and arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, lift your right knee up towards your chest before quickly placing it back on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your left leg and continue alternating. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\"><img decoding=\"async\" class=\"aligncenter wp-image-32556 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1024x576.jpg\" alt=\"cardio workouts at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Butt_Kicks\"><\/span><strong>3. Butt Kicks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Butt kicks are another great <a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">cardio<\/a> move that will get your legs moving. They&#8217;re also a good way to stretch out your hamstrings and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do butt kicks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing 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;\">Then, kick your right foot back so that your heel hits your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you bring your leg back to the starting position, immediately kick your left foot back. Continue alternating legs. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/\"><i>Cardio Kickboxing: Benefits, How To And Sample Beginner Workout<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Mountain_Climbers\"><\/span><strong>4. Mountain Climbers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Mountain climbers are a challenging cardio move that works your whole body. They&#8217;re also a great way to build strength in your arms, legs, and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do mountain climbers:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, bring your right knee up towards your chest while keeping your left leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly switch legs, bringing your left knee up and keeping your right leg straight. Continue alternating legs. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"5_Squat_Jumps\"><\/span><strong>5. Squat Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squat jumps are a plyometric move that will get your heart rate up in no time. They&#8217;re also a great way to build lower-body strength and power.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a squat jump:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, squat down until your thighs are parallel with the ground before quickly jumping up into the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you land, sink back down into a squat before jumping back up again. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"6_Burpees\"><\/span><strong>6. Burpees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burpees are a full-body movement that combines a push-up with a jump. They&#8217;re an excellent way to get your heart rate up and build strength in your arms, legs, and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a burpee:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your hands at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, lower down into a squat position before placing your hands on the ground in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your feet back into a push-up position and perform one push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly jump your feet back up to your hands and stand up, jumping into the air. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\"><img decoding=\"async\" class=\"aligncenter wp-image-32555 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1024x576.jpg\" alt=\"7-day workout plan to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Standing_Alternating_Toe_Touches\"><\/span><strong>7. Standing Alternating Toe Touches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The standing alternating toe touch is a great cardio exercise to get your heart rate up and improve your balance. It&#8217;s also good for stretching out your hamstrings while strengthening your core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do standing alternating toe touches:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, raise your right leg up and raise your left hand up and over to touch your right toes. You might not be able to touch your toes at first, but just keep reaching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lower your right leg and left hand back to the starting position, raise your left leg up and reach your right hand over to touch your left toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"8_Box_Jumps\"><\/span><strong>8. Box Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Box jumps are a plyometric movement that will really get your heart rate up. They&#8217;re also a great way to build lower-body power and <a href=\"https:\/\/betterme.world\/articles\/30-mins-of-cardio-a-day\/\">explosiveness<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do box jumps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of a box or other sturdy object that you can jump onto.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, bend your knees and swing your arms back before quickly jumping up onto the box.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step or jump back down to the ground and repeat. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"9_Plank_Jacks\"><\/span><strong>9. Plank Jacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plank jacks are a great cardio move that will also work your arms, legs, and core. They&#8217;re similar to regular jumping jacks, but instead of starting in a standing position, you start in a plank position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do plank jacks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, jump your feet out to the side while keeping your upper body still.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back to the starting position and repeat. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/low-intensity-steady-state\/\"><i>Low Intensity Steady State Cardio: Yay Or Nay?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\"><img decoding=\"async\" class=\"aligncenter wp-image-32554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1024x576.jpg\" alt=\"cardio workouts at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Inchworm_Crawl\"><\/span><strong>10. Inchworm Crawl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The inchworm crawl is a great cardio movement that will also work your arms, legs, and core. It&#8217;s similar to a bear crawl, but instead of crawling on all fours, you start in a standing position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do an inchworm crawl:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet together and your hands at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, bend down and place your palms on the ground in front of you. Brace your core, keep your knees straight but relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While in a push-up position, begin to &#8220;walk&#8221; your hands forward until you&#8217;re in a low plank position. Your feet should still be touching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the movement and &#8220;walk&#8221; your hands back to the starting position. That&#8217;s one rep. Aim for 3 sets of 20 reps.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Effective_Cardio_Workouts_At_Home\"><\/span><strong>How To Do Effective Cardio Workouts At Home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio workouts at home can be just as effective as those done at the gym, if not more so. The key is to choose exercises that are challenging enough to get your heart rate up and to keep moving for the entire duration of your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, which cardio burns the most fat?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any cardio workout that gets your heart rate up and has you moving for an extended period of time will help you burn fat. However, some exercises are better than others when it comes to burning fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training, for example, is a great way to burn fat because it alternates between periods of high-intensity and low-intensity exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of training has been shown to be more effective at burning fat than a steady-state cardio, like jogging or biking, because it helps you burn more calories both during and after your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re wondering what is a good 20 minute workout, here&#8217;s an example of a 20-minute interval training workout that you can do at home (you can use any form of cardio that you like):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up for 5 minutes by walking or light jogging in place, enough to get your heart rate up but not so much that you&#8217;re out of breath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, do 2 minutes of high-intensity <a href=\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\">cardio<\/a>, like sprinting in place or jumping jacks. Make sure you&#8217;re working hard enough that you can&#8217;t carry on a conversation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow this with 1 minute of low-intensity cardio, like walking or light jogging in place.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this cycle 5 times for a total of 20 minutes.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember to cool down for 5 minutes at the end of your workout by walking or light jogging in place. You can increase the intensity and duration of your workouts as you get in better shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another great way to burn fat is to include strength training in your workouts. Strength-training not only helps you build muscle, but it also helps you burn more calories both during and after your workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need weights to do strength-training, at first. Bodyweight exercises like push-ups, pull-ups, and squats are all great options. As you get stronger, you can add weights to these exercises to make them even more challenging.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\"><img decoding=\"async\" class=\"aligncenter wp-image-32546 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1024x576.jpg\" alt=\"cardio workouts at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Considerations_For_At_Home_Cardio_Workouts\"><\/span><strong>Safety Considerations For At Home Cardio Workouts\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Low to moderate intensity cardio is generally safe for most people. However, if you have any health concerns, please consult with your doctor before starting any new exercise program. This is especially necessary if you have (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20047414\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arthritis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Osteoporosis<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Additionally, if you experience any pain or discomfort while exercising, stop and consult with your doctor. Pain is your body&#8217;s way of telling you that something is wrong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some risks are associated with high-intensity interval training (HIIT). This type of training can be hard on your joints and muscles, so it&#8217;s important to start slowly and gradually increase the intensity of your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following tips will help you stay safe while doing HIIT workouts at home:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gear_Up\"><\/span><strong>Gear Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While you can do most at-home workouts without equipment, you&#8217;ll still need protective gear if you&#8217;re doing HIIT workouts that involve impact, like running or jumping. Good shoes are a must, and you might also want to invest in a quality yoga mat to protect your joints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><strong>Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to warm up before any type of workout, but it&#8217;s especially important before HIIT workouts. A good warm-up will increase your heart rate and supply your muscles with blood and oxygen. This will help reduce your risk of injury and make your workout more effective.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\"><img decoding=\"async\" class=\"aligncenter wp-image-32544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1024x576.jpg\" alt=\"cardio workouts at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Dynamic_Stretches\"><\/span><strong>Incorporate Dynamic Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretches are a great way to warm up your muscles before a workout. They help improve range of motion and increase blood flow to your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches are different from static stretches, which you should do after your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of dynamic stretches include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Arm_Circles\"><\/span><strong>Arm Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your arms up until they&#8217;re parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, make small circles with your arms.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Trunk_Rotations\"><\/span><strong>Trunk Rotations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and place your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your trunk from side to side.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Leg_Swings\"><\/span><strong>Leg Swings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a sturdy object to hold onto, like a chair or countertop.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing one leg forward and backward, keeping your other leg planted on the ground.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow\"><\/span><strong>Start Slow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to HIIT, it&#8217;s important to start slow and gradually increase the intensity of your workouts. Jumping into an intense HIIT workout without preparing your body first can lead to injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down\"><\/span><strong>Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just as it&#8217;s important to warm up before a workout, it&#8217;s just as important to cool down afterwards. A cool-down helps your body recover from the intense exercise and prevents blood pooling in your muscles, which can lead to cramping and pain.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"cardio workouts at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Static_Stretches\"><\/span><strong>Incorporate Static Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Static stretches are a great way to cool down your muscles after a workout. They reduce the soreness you might feel later and improve your range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of static stretches include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Calf_Stretch\"><\/span><strong>Calf Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on a wall and step back with one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back leg straight and your front leg bent with your heel pressed against the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean into the wall until you feel a stretch in your calf.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Hamstring_Stretch\"><\/span><strong>Hamstring Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and place a towel around your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your leg and pull on the towel until you feel a stretch in your hamstring.\u00a0<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Quadriceps_Stretch\"><\/span><strong>Quadriceps Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and place your hand on a wall for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend one leg back and grab your ankle with your hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull your heel toward your buttocks until you feel a stretch in your quadriceps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Hydrate\"><\/span><strong>Hydrate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dehydration and heat exhaustion are common risks during HIIT workouts. These conditions are more likely to occur in hot weather or if you&#8217;re not properly hydrated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To stay hydrated, drink plenty of water before, during, and after your workout. You might also want to consider investing in a portable water bottle or hydrating pack to keep with you during your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Watch out for warning signs of dehydration, such as (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/dehydration\/symptoms-causes\/syc-20354086\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thirst<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dry mouth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headache<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizziness or lightheadedness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dark urine<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><strong>Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to listen to your body and take breaks when you need them. If you feel pain or discomfort, stop the exercise and rest.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There you have it! These are 10 of the best cardio workouts you can do at home with no equipment needed. They can help you get your heart rate up, burn calories, and improve your overall fitness level.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=No_Equipment_Needed\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>For optimal health, the Centers for Disease Control and Prevention (CDC) recommends that adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week (5). But what if you don&#8217;t have a gym membership or access to equipment? No problem! There are plenty of ways to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46866,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[123],"class_list":["post-46864","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 v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>No Equipment Needed: These Are The 10 Best Cardio Workouts To Do At Home - BetterMe<\/title>\n<meta name=\"description\" content=\"Doing cardio at home doesn&#039;t have to be boring. Check out these 10 fun and effective \u2605 CARDIO WORKOUTS THAT YOU CAN DO AT HOME \u27a4 with no equipment needed. Read on!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"No Equipment Needed: These Are The 10 Best Cardio Workouts To Do At Home\" \/>\n<meta property=\"og:description\" content=\"Doing cardio at home doesn&#039;t have to be boring. Check out these 10 fun and effective \u2605 CARDIO WORKOUTS THAT YOU CAN DO AT HOME \u27a4 with no equipment needed. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\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=\"Nderitu Munuhe\" \/>\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:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"No Equipment Needed: These Are The 10 Best Cardio Workouts To Do At Home\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/\"},\"wordCount\":2304,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-1-scaled.jpg\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For optimal health, the Centers for Disease Control and Prevention (CDC) recommends that adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week (<\/span><a href=\\\"https:\/\/www.cdc.gov\/physicalactivity\/walking\/index.htm#:~:text=The%20Physical%20Activity%20Guidelines%20for,an%20equivalent%20combination%20each%20week.\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">But what if you don't have a gym membership or access to equipment? No problem! There are plenty of ways to get your <a href=\\\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\\\">heart pumping<\/a> and sweat flowing without any equipment at all. Here are 10 of the best cardio workouts you can do at home:<\/span>\\r\\n\\r\\n\\r\\n<h2><strong>1. Jumping Jacks<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Jumping jacks are a classic cardio movement that gets your whole body moving. It\u2019s also a great way to warm up your muscles before a more intense <a href=\\\"https:\/\/betterme.world\/articles\/fun-cardio\/\\\">workout<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do a jumping jack:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start by standing with your feet together and your arms at your sides.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Then, jump up and spread your legs out to the side while bringing your arms up overhead.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Jump back to the starting position and repeat. Aim for 3 sets of 20 reps.<\/span><\/li>\\r\\n<\/ol>\\r\\n<h2><strong>2. High Knees<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">High knees is a cardio movement that will get your heart rate up in no time. It's also a great way to strengthen your legs and improve your coordination.<\/span>\\r\\n\\r\\n<span styl ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/\",\"name\":\"No Equipment Needed: These Are The 10 Best Cardio Workouts To Do At Home - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-1-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Doing cardio at home doesn't have to be boring. 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Check out these 10 fun and effective \u2605 CARDIO WORKOUTS THAT YOU CAN DO AT HOME \u27a4 with no equipment needed. Read on!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"No Equipment Needed: These Are The 10 Best Cardio Workouts To Do At Home","og_description":"Doing cardio at home doesn't have to be boring. Check out these 10 fun and effective \u2605 CARDIO WORKOUTS THAT YOU CAN DO AT HOME \u27a4 with no equipment needed. Read on!","og_url":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-1-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"No Equipment Needed: These Are The 10 Best Cardio Workouts To Do At Home","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/"},"wordCount":2304,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-1-scaled.jpg","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For optimal health, the Centers for Disease Control and Prevention (CDC) recommends that adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/walking\/index.htm#:~:text=The%20Physical%20Activity%20Guidelines%20for,an%20equivalent%20combination%20each%20week.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">But what if you don't have a gym membership or access to equipment? No problem! There are plenty of ways to get your <a href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\">heart pumping<\/a> and sweat flowing without any equipment at all. Here are 10 of the best cardio workouts you can do at home:<\/span>\r\n\r\n\r\n<h2><strong>1. Jumping Jacks<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Jumping jacks are a classic cardio movement that gets your whole body moving. It\u2019s also a great way to warm up your muscles before a more intense <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">workout<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do a jumping jack:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet together and your arms at your sides.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, jump up and spread your legs out to the side while bringing your arms up overhead.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump back to the starting position and repeat. Aim for 3 sets of 20 reps.<\/span><\/li>\r\n<\/ol>\r\n<h2><strong>2. High Knees<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">High knees is a cardio movement that will get your heart rate up in no time. It's also a great way to strengthen your legs and improve your coordination.<\/span>\r\n\r\n<span styl ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/","url":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/","name":"No Equipment Needed: These Are The 10 Best Cardio Workouts To Do At Home - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-workouts-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-1-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Doing cardio at home doesn't have to be boring. Check out these 10 fun and effective \u2605 CARDIO WORKOUTS THAT YOU CAN DO AT HOME \u27a4 with no equipment needed. 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