Jumping rope is a simple cardio workout you can do at home.

Getting Your Cardio Workouts at Home

Some days we just want to stay at home instead of hitting the gym. Or perhaps, wet weather conditions have put a damper on our plans to go for a run outside. That doesn’t mean we can’t get a good cardio workout! 

t is recommended that adults participate in at least 30 minutes of moderate-intesntiy aerobic exercise five days per week or at least 20 minutes of vigorous-intensity aerobic exercise 3 days a week.' after 'Our bodies will also use oxygen and we might hear people praising us on our “healthy glow” and wondering if we’ve managed to lose weight.'(Exercise is Medicine. (n.d.). Being Active for a Better Life.)

This week, we’ll look at how we can build and train our endurance in the comfort of our home sweet home. That’s right, exercising at home instead of the gym is possible!

What’s Endurance or Aerobic Exercise?

Simply put, endurance is our ability to sustain an exercise over an extended period.

Endurance or aerobic training builds our stamina so we can sustain physical activities that increase our heart rate and breathing. The more we train, the longer we can last.

Aerobic exercises include brisk walking, jogging, swimming, and cycling. And we’ll need great endurance to complete long-distance sporting events like the popular Standard Chartered or Sundown Marathon.

As with all physical activity, endurance training comes with benefits like weight management, better heart health and circulation, and lower risk of diseases like diabetes.

Our bodies will also use oxygen and we might hear people praising us on our “healthy glow” and wondering if we’ve managed to lose weight.

Include at least 2-3 strength-training sessions as part of your weekly exercise programme. If you do not wish to lift weights at the gym, you can do some simple bodyweight exercises at home. Examples of bodyweight exercises include push-ups, pull-ups, squats, and sit-ups.'
(Exercise is Medicine. (n.d.). Being Active for a Better Life. )

Here are some endurance exercises you can do at home—yes, you can train while enjoying Channel 8 dramas on TV! Isn’t that an entertaining workout routine?

With each episode being one hour long, you’ll hit the recommended 150 minutes of moderate to vigorous physical activity per week in no time.

Related: Burn Calories While Watching TV!

Cardio Workouts for Beginners

For newbies, we want to start small and slowly build up stamina. Here are some very simple workouts any beginner can do.

Walk and Climb

Some beginner physical activities include walking on the spot while watching TV for 30 minutes, or climbing the stairs to your flat at a moderate pace.

Moderate workouts are those that increase breathing and heart rate slightly. At this pace, you’ll be able to chat but not sing.

Try singing along to the drama theme song; if you can’t catch your breath, you’re on the right track!

(House)work it Out

Simple housework, like cleaning the windows and making your bed, also counts as endurance training. You get to keep your house tidy too: win-win!

For example, you can get a good workout by mopping or scrubbing the floors. An hour of mopping burns up to 245 calories, while an hour of vigorous scrubbing uses up a whopping up to 455 calories—the number of calories in a bowl of mee soto!

Level Up with These Aerobic Exercises Anyone Can Do at Home

Fancy a challenge? Turn up the intensity with these exercises.


Skipping, or jumping rope, is a cheap and simple high impact cardio workout to build stamina, tone the calves, and burn calories. Even at a slow pace (less than 100 skips per minute), you’ll burn up to 154 calories in 15 minutes.

Skipping also increases your agility, which means you move quicker on your feet (and can chope that seat at the hawker centre faster).

As a bonus, skipping ropes are highly portable: stash one in your bag and exercise wherever you go!

Jumping Jacks

Another workout to try at home (and beyond) is jumping jacks (also known as star jumps), which can burn up to 140 calories in just 15 minutes. Other than proper footwear, you don’t need any equipment! You can also perform variations such as power jacks or squat jumps in between your jumping jacks to shake up your workout routine.

Not sure what a squat jump? It’s just like a regular squat, with an added jump! Be sure to land on your feet properly and quietly, and lower your body back into the squat position. That’s one rep.

Jogging on the Spot

Who needs a treadmill? All you need to do is stand with your feet hip-width apart and start jogging. Jogging on the spot is a good alternative to build stamina and burn calories—30 minutes of jogging in place burns up to 280 calories.

See how easy it is to work out from home? It’s not just cardio workouts, you can even perform strength-training exercises and interval training right from the comfort of your own home. So don’t let the poor weather or an excuse to just stay home stop you from sticking to your exercise programmes.

Do consult your doctor before starting any exercise regimen, and practise caution when exercising. Remember, safety first!

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.

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