5 Easy Cardio Workouts You Can Do at Home

Photo of a woman in black leggings while stretching.

Since April this year, Lauren and Katie have been sharing how they are getting high naturally by biohacking at home in our #HackAtHome. HigherDOSE fans have been sharing their #HackAtHome photos on Instagram, and we love seeing what you guys have been up to! 

Recently we shared some easy ways to detox at home to give you a good, deep cleanse to get a fresh start this autumn. Today, we’re back with a list of cardio workouts you can do at home to get your sweat on! Whatever your fitness goals – losing weight, toning, coming back from an injury – these workouts will get your blood flowing and calories burning. Here are just a few of our favorite at-home workouts. 

10-Minute Cardio

Crunched for time? There are tons of 10-minute cardio workouts that can help you get your sweat on in between work calls, family time, happy hour, whatever. Look for something HIIT style: maximum reps, minimum duration. HIIT stands for high intensity interval training. The basic concept is that you burn a ton of calories in very little time. Here are a few 10 minute cardio HIIT workouts you could try: 

You’ll give 100% over those 10 minutes and work up a sweat – but then it will be over! Short and sweet, right?

Banded Workouts

Add in some resistance bands to simple moves like squats and lunges to really feel the burn. The Zoe Report recommends workouts from Tone It Up, a fitness brand that uses resistance bands for sculpting and cardio at home. Banded workouts give you the benefit of boosting your heart rate with the added challenge of upping the intensity of your favorite basic bodyweight moves. For a tough workout, alternate between two different exercises with no rest in between. 

The Lagree Method

Not into heavy breathing? We get that. You can still have a super-intense workout without bands and burpees. Try the Lagree Method, a high-intensity, low-impact workout that emphasizes circuit training. “Unlike traditional Pilates, the Lagree Method places a large emphasis on circuit training, which means you move quickly from one exercise to the next for a prescribed number of sets or time limits. This allows you to achieve both cardiovascular and strength benefits as the heart, lungs, and muscle groups are concurrently working,” writes one reporter. You can try a Lagree workout through a virtual studio at home

An Infrared Session

Infrared is a good go-to no matter what your fitness goals! Use HigherDOSE’s Infrared Sauna Blanket at home to not only burn calories – upwards of 600 calories! – but also prepare your body to burn calories later, absorb nutrients and stay energized. When you use infrared heat to your circulation, it increases your heart rate and metabolic rate, causing the body to burn calories like if you went for a light jog.

Unlike a light jog, infrared gives your skin that healthy, dewy, juice-cleanse-status summer glow. A quick sesh in our blanket gives you with a relaxing spa experience that burns calories and that post-gym euphoric high. A runner’s high – without the running part. Heck yes. 

If you’re looking for an at home cardio workout to integrate into the rest of your training, infrared is a good option to bring your performance to the next level. Athletes benefit from the heat as it enhances endurance with "hyperthemic conditioning," infrared exposure that helps you stand real-life heat in future high-intensity situations.

Skipping

Tap into your inner child and get an incredible workout with just one piece of equipment: a jump rope! “It’s a workout that keeps A-listers on their toes too - fans include Gigi Hadid, Kate Hudson, Kim Kardashian and Victoria’s Secret Angel, Adriana Lima (proof that jumping rope does the body good!),” reports one fitness blogger

Jump rope skipping offers a truly full-body workout. Both the body and the brain get a workout as you focus on maintaining a rhythm and controlling your heart rate. Take it to the next level with a weighted rope to work your arms and core. Just 30 minutes a day will have your body looking more toned!

What are some ways you’re doing easy cardio at home? Tag us with #HackAtHome on Instagram!

About the Author

What do the San Francisco Marathon, Tough Mudder, and infrared technology pioneer HigherDOSE all have in common? The brilliant entrepreneurial mindset of Katie Kaps. After graduating magna cum laude from Georgetown, Katie studied at The London School of Economics, and was a Consumer/Retail investment banker at Merrill Lynch before being recruited to be the marketing and business mind behind the San Francisco Marathon. Following the SF marathon, Katie joined Tough Mudder and helped grow the business from $10 million to $150 million in revenue by the time she left. There she did strategy, new business development, and managed the international expansion team, and was proud to be named international employee of the year in 2013. Katie and Lauren started HigherDOSE with humble roots in Alchemist Kitchen and quickly scaling the business through strategic hospitality partnerships, amassing a cult-like following of celebrities and athletes. In addition to pioneering a ‘space within a space’ model with existing brick and mortar locations like Equinox and 11 Howard (creating a minimum viable product for retail), Katie turned HigherDOSE into an 8-figure startup with only 4 employees, in addition to pivoting to being a product-focused company during the pandemic at lightning speed. HigherDOSE has now expanded their offerings into topicals and ingestibles and Katie and Lauren have starred in their very own “Bio-HackHers” YouTube series, cementing her foothold as a woman leading the wellness industry to a new frontier.

Katie Kaps

About the Author

Lauren Berlingeri is dedicated to inspiring others through fitness and naturally-healthy lifestyle practices. After launching her career as an international model, Berlingeri went on to star in her own show, “Women vs. Workout”—grossing over 15 million views and receiving a Webby Award nomination for Best Host. This experience led to extreme sports hosting for brands such as UFC, EA Sports, and IMG. Having cemented her name within the fitness industry, Berlingeri decided to expand her expertise, earning a holistic nutritionist and health coach certification at The Institute of Integrative Nutrition. Her venture into the health and wellness startup spectrum began in 2014 as one of the first creative minds at Aloha.com—doing product development, leading the brand ambas-sador program, and brand partnerships. Lauren discovered the power of Infrared technology — specifically Infrared saunas — and saw an opportunity to bring the biohacking tool to the masses. Since co-founding HigherDOSE with Katie Kaps, the wellness brand has experienced meteoric success, boiling down to a true revolutionization of the spa business. Creating all the initial Forbes, branding themselves and even acting as models in their first campaigns, the brand exploded, leading the way to at-home sauna systems that thrived during the pandemic. As a female biohacker and mother of twins, Lauren brings a fresh perspective to a space that has been dominated by male voices from its inception, making it HigherDOSE’s core mission to educate women about their bio-individuality and give them the tools they need to reach their own best selves, with content designed to educate people on how to take control of their own wellness regimens.

Lauren Berlingeri