Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
Sticking to your workouts when the weather is mild is one thing. But a summer heat wave can quickly throw a wrench into your plans. High heat, humidity, and UV levels can cause dehydration, heat exhaustion, sunburn, and even heat stroke.
Indoor workouts offer a cool and safe alternative to outdoor runs and rides. Plus, working out indoors offers increased control over your environment–with the option to adjust temperature, hydration, and air quality as needed.
If you’ve never exercised indoors, don’t sweat it. We’ve gathered the best indoor cardio workouts and tips for better results on hot days below.
Should I Do an Early Morning Workout or Workout Inside?
Making the call to move your workout inside isn’t always an easy decision. Especially because the temperature is only one factor. Humidity and lack of shade can make it feel even hotter. Checking the heat index can help you get a better idea of what you’re working with.
However, here’s the potential risk hot temperatures may present after prolonged exposure and/or physical activity, according to the National Weather Service (1):
- Caution: 80 to 90 degrees Fahrenheit, possible fatigue
- Extreme caution: 90 to 103 degrees Fahrenheit, possible heat strokes, heat cramps, or heat exhaustion
- Danger: 103 to 124 degrees Fahrenheit, heat cramps or heat exhaustion are likely, and heat strokes are possible
- Extreme danger: 125 degrees or higher, heat strokes are highly likely
If you’re trying to decide whether to workout indoors, check the heat index to see whether it will be below 80 during your workout. If not, you may want to consider an indoor alternative.
Which Type of Cardio Is Best?
Not all cardio workouts are the same, and the best option depends on your fitness goals and equipment you have available. Whether you’re looking to burn calories quickly, protect your joints, or stay cool in the heat, the chart below highlights the best cardio exercises for a variety of needs.
| Goal | Best Workout | Equipment Needed | Best For |
| Burn Calories Fast | HIIT | None or Mat | Short Workouts |
| Low-Impact Cardio | Elliptical, Bike, Tread Pad | Cardio Machine | Joint-Friendly Training |
| Small-Space Workout | Jump Rope | Jump Rope | Apartments or Home Gyms |
| Stay Cool | Swimming | Pool | Hot-Weather Recovery |
| Full-Body Cardio | Kickboxing | None or Bag | Beginners who want variety |
The best type of cardio is the one you enjoy doing. Try out these workouts and see which one to incorporate into your summer routine.
Best Indoor Cardio Workouts
At the gym now? Give these workouts a try.
1. High-Intensity Interval Training (HIIT)
If you usually run outside: Try this indoor replacement.
Why It Works
It burns the maximum number of calories possible in just 20 to 30 minutes, while keeping your core body temperature from rising too high for too long (which can be okay, but requires gradual acclimation).
How To Do It
Try a bodyweight circuit incorporating exercises like mountain climbers, burpees, squat jumps, and high knees. Perform each exercise for 40 seconds followed by 20 seconds of rest.
Workouts
Get started with this 20-Minute Low Impact HIIT or 10-Minute Bodyweight Cardio class.
2. Low-Impact Cardio
If your knees hurt: Stick to the stationary bike, elliptical, or rowing machine.
Why It Works
Lower impact cardio modalities like the elliptical, rowing machine, stationary bike, or tread pad elevate your heart rate just like outdoor workouts while preventing overheating.
How To Do It
Simply take your workout inside. If it’s an interval day, stick to your same splits or times, if it’s a zone 2 day, find that moderate heart rate sweet spot and lock in. If you didn’t have a pre-set goal, now is the perfect chance to try out something that sounds fun.
Workouts
Go for it with a 20-Minute Tread pad Workout, 15-Minute Elliptical Workout, 20-Minute Cycle Intervals, or 20-Minute Rowing Workout.
3. Jump Roping
If you only have 10 minutes: Try jump rope intervals
Why It Works
Jump roping is a highly effective cardio workout that requires very little space or financial investment.
How To Do It
Because jump roping is extremely challenging, intervals are the way to go. Start with 1 to 2 minutes of continuous jumping, followed by 1 minute of rest. Add time or speed as you get more fit.
Workouts
These 5-Minute and 10-Minute Jump Rope workouts are perfect for beginners.
4. Swimming and Water Aerobics
If you want to stay cool: Consider exercising in the pool.
Why It Works
Water resistance provides a full-body workout while naturally regulating your temperature. And if you can find an indoor pool, you can also avoid worrying about high UV levels.
How To Do It
Try lap swimming, water aerobics classes, or water jogging. You don’t have to be an expert to hop in the pool. But you can always try a group class or private lessons to get more comfortable in the water.
5. Kickboxing
If you want a high calorie burn: Try kickboxing.
Why It Works
It engages your full body while burning calories and building lean muscle, a triple whammy.
How To Do It
A workout video or in-person kickboxing class at a local gym are your best bet.
Workouts
Try this 15-Minute Kickboxing Class or 20-Minute HIIT Kickboxing Classsummer-tone, both designed for beginners.
Tips To Recover from Hot Weather Workouts
Rehydrate
Drink 16 to 24 ounces of fluid post-workout. Rather than water, use a sports drink, coconut water, or electrolyte tablets to replace the sodium, potassium, and magnesium lost through sweat.
Refuel
Eat 20 to 30 grams of protein and some carbs within two hours of your workout to help rebuild your muscles and restore the energy your body burns. This could look like a turkey sandwich, or yogurt and fruit.
Rest
Because the heat makes your heart work harder, you need to rest harder too. Prioritize a solid 7-9 hours of sleep. And lower the intensity of your next workouts if needed.
The Bottom Line
Working out in the heat puts additional strain on your body. Moving your workout indoors is a safe way to stay active and continue working towards your fitness goals, especially when the heat index is over 80 degrees. Cardio workouts like bodyweight HIIT, low impact cardio, jump roping, swimming, and kick boxing are great indoor options. Stay hydrated and prioritize refueling and recovery to maximize results while feeling your best.
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