Best Cardio Workout for Teenagers at Home (No Running)

Are you a teenager looking to lose weight? Here’s the best cardio workout for teenagers at home that requires no running!

Before we start, you should note that this cardio workout is not going to help you build muscle. If anything, it will do the exact opposite.

If you’re just looking to lose weight and fat off your body, then this workout can definitely help you achieve those goals at home!

This is a 5-step exercise that will be done 3 times (minimum). You can skip to the end for the full summary of the workout, but I’d recommend reading through the proper form for a few extra tips.

Tried it out and it feels too easy? No problem… just increase the amount of repetitions or cycles with the same exercises.

There will also be a few cardio workout alternatives for you to check out if you’d prefer something more intense.

Let’s get into this cardio exercise for teenagers…

Jumping Jacks

jumping jacks cardio workout

Although jumping jacks feel like a silly exercise you would do in elementary school, they are actually incredibly useful at getting your heart moving!

Here’s how to do jumping jacks properly:

  • Stand straight (legs together and arms to your sides)
  • Jump while lifting arms and spreading legs
  • Jump back into starting position

Do this 20 times.

While doing this, be sure to spread your legs to about shoulder width apart and have your arms raise in line with your body.

You’re essentially making snow angels while standing up. Try to do them at a quick pace, but with control. You want to feel a good rhythm going!

Now that you’ve got a fantastic warm up workout in, it’s time to move on to the next step…

Related Post: Full Body Workout for Teenagers at Home

High Knees

high knees cardio workout for teenagers

High knees is the best cardio workout for teenagers who don’t like to run. Especially if doing running cardio hurts your legs.

Here’s how to do high knees properly:

  • Start in a neutral standing position
  • Raise one knee (raised leg should form a 90° angle with your torso)
  • Alternate to the other knee
  • Go back and forth without resting in neutral position

Do this 30 times (1 time = 1 knee raise). You want to keep your legs moving at all times and at a fast pace to keep your heart rate up.

It helps to place your hands in front of you at the height of your belly button. This way, you can’t cheat yourself into doing a half repetition.

The best part about this exercise is that you can do it in one small place at home. It doesn’t require much moving around!

Squat Jumps

squat jumps cardio exercise for teens

Squat jumps are not only an excellent form of cardio, but they also help build muscle in your legs!

Here’s how to do squat jumps:

  • Stand slightly more than shoulder width apart
  • Keep feet flat and back straight at all times
  • Make a giant fist with both hands at chest level
  • Squat all the way down (no cheating!)
  • Jump as high as you can and squeeze your glutes

Do this 10 times. I highly recommend that you don’t cheat any part of this workout. You’re only cheating yourself by doing that.

Focus on driving all that power from your legs and be explosive on the way up. There shouldn’t be any pausing or slowing down at any point in the exercise!

Related Post: Best Ab Workout for Teenage Guys

Mountain Climbers

mountain climbers cardio workout at home

Similar to squat jumps, mountain climbers also target certain muscles (abs) while also providing fantastic cardio for your body.

Here’s how to do mountain climbers:

  • Start in a pushup position (flat plank body)
  • Bring your knees into your chest (alternating knees)
  • Extend legs all the way back out
  • Squeeze your abs while performing the movement

Do this for 30 seconds.

It’s crucial that you bring your knees in as high as you can into your body. That’s the only way you’re going to feel the burn.

Again, you want to move quickly and alternate with a rhythm that feels right to you. An added benefit of mountain climbers is increased joint mobility!

Time to finish off with the last workout…

Jumping Lunges

jumping lunges cardio for teens

If you’ve done a regular lunge before, then you’ll have a simple time understanding how the jumping lunge works as the best cardio workout for teenagers at home!

Here’s how to perform the jumping lunges:

  • Start in a lunge position (1 leg in front, 1 leg behind with back foot only touching with toes)
  • Form a 90° angle with both knees
  • Jump and alternate legs 
  • Land softly and go all the way down
  • Repeat

Do this 20 times (1 time = 1 jump). You want to be explosive on every jump, being careful not to slam your knees into the floor.

Your front foot should be touching its heel to the ground, while the back foot should only be touching its toes to the ground.

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Alternative Cardio Workouts

If you have access to certain equipment or a gym, here are a few cardio workouts you can use in replacement of one of the exercises listed above…

  • Swimming
  • Treadmill
  • Biking
  • Jump rope
  • Strength training exercises
  • Box jumps
  • Burpees
  • Kettlebell swings

If there’s one thing you should get that truly benefits your cardio, it’s a jump rope! They are one of the best cardio tools you can use to lose weight.

Of course, not all of these previously mentioned alternatives are going to work for everyone. Just keep them in mind if you do have access to them 😁.

Full Cardio Workout for Teenagers at Home

Now that you know how to do every workout, here’s a quick summary list of the full cardio workout routine:

  1. Jumping Jacks (20 Times)
  2. High Knees (30 Times)
  3. Squat Jumps (10 Times)
  4. Mountain Climbers (30 Seconds)
  5. Jumping Lunges (20 Times)
  6. Repeat Twice (Total of 3 Cycles)
  7. No Rest in Between Workouts!
  8. Take a 30 Second Rest After Each Full Cycle

That’s it! A simple 5-step cardio workout to get your heart going and help build a few muscles along the way.

Try it out and leave your feedback below!

I recommend doing this workout everyday if you’re not doing any other workouts in between. It only takes around 10-15 minutes to complete, so there’s no excuse not to do it!

Remember to focus on form and to push yourself to do it without pausing or cutting corners. You’ll only be cheating your own progress!

If you have any comments, questions, or suggestions leave them down below. Thanks for reading!

  1. Hello! I have already started your teenage workout, and was wondering if i did that back and forth with this workout. Would that help me more than only doing one workout every other day?

    Thank you!

  2. Hi Arwen,

    Incorporating both workouts is an excellent idea! This way, you can build muscle and increase your strength while also burning calories (if losing weight is a goal of yours). Best of luck!

  3. Hey, I was wondering in what order should I do the ab, upper body, cardio, and full-body workout. PS thank you for doing all of this!!

  4. No problem! The order doesn’t really affect anything, but I would split up these 4 workouts into 2 days:
    1) full body and abs
    2) upper body and cardio

    If you feel like you can handle all 4 in 1 day then go for it, but the order is really up to you 🙂

  5. Hi Ann,

    I would still recommend doing all 3 cycles if you can handle it and are willing to push yourself. However, if your goal isn’t to lose weight or you’re doing way too much exercise on top of it, you can lower the amount of cycles or take longer breaks. Hope this helps!

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