When you hear “cardio at home,” you probably think of a treadmill or a stationary bike sitting in your living room. In reality, many people either don’t have the finances to afford these bulky machines or simply don’t have the extra space for them. Cheaper cardio machines are often not worth the investment either.
However, if you already own a sturdy flat weight bench or a foldable weight bench, you can actually use it to simulate effective cardio workouts right in your home gym. In this blog post, we’ll show you how to perform steady-state cardio exercises using just a weight bench, helping you stay fit without the need for expensive equipment.
What Is Steady-State Cardio?
Before we dive into the exercises, it’s important to understand what steady-state cardio actually means.
Steady-state cardio refers to any cardiovascular exercise that you perform at a consistent intensity over a prolonged period of time, typically 30 to 60 minutes. The goal is to keep your heart rate in a moderate, sustainable range—typically between 65% to 75% of your maximum heart rate.
To calculate your ideal steady-state cardio heart rate, use this simple formula:
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Subtract your age from 220 to find your maximum heart rate (MHR).
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Multiply your MHR by 0.65 and 0.75 to find your target heart rate zone.
Example:
If you’re 30 years old:
220 – 30 = 190 (MHR)
190 × 0.65 = 124 bpm
190 × 0.75 = 143 bpm
Thus, during your steady-state cardio workout, you should aim to keep your heart rate between 124 and 143 beats per minute.
Now that you know your target zone, let’s explore how you can use a weight bench for an effective home cardio session.
Cardio Exercises with a Weight Bench at Home
When we talk about cardio workouts, there are typically two types of programs:
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Repetitive Cyclical Movements: Performing a single movement repeatedly over a long period to maintain a steady heart rate.
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Circuit-Style Low-Weight Exercises: Combining multiple light-load exercises with minimal or no rest in between, keeping your heart rate elevated.
In this blog, we’ll focus on a simple repetitive movement you can perform for 30 to 40 minutes using only your weight bench, simulating the effect of treadmill walking, elliptical training, or cycling.
What Kind of Weight Bench Do You Need?
For this type of cardio training, you need a stable weight bench of standard height. It should not wobble, as stability is crucial for both safety and efficiency.
If you don’t yet have a reliable bench, check out our patented, high-quality MightyRock foldable weight bench, designed specifically for stability and compactness to save space in your home. Also, don’t miss our blog on how to choose a quality weight bench if you want more tips on selecting the right one.
Exercise 1: Weight Bench Step-Up
If you’ve ever used a stepper for cardio, the Weight Bench Step-Up will feel very familiar—without the need for bulky equipment cluttering your living room.
How to Perform It:
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Stand about 10–20 cm away from the weight bench.
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Step onto the bench with one foot.
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Push yourself upwards using the stepping foot.
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Keep the leading foot on the bench while stepping down first with the other foot, then bring down the leading foot.
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Alternate legs and repeat.
For an additional challenge and core activation, lift your trailing knee slightly as you step up, mimicking a march.
Although the movement is simple, the key to success lies in finding the right pace—one that you can maintain consistently for 30–40 minutes. Start slowly, monitor your heart rate, and once you reach the desired steady-state zone, maintain that rhythm.
Despite its simplicity, this exercise powerfully engages major muscle groups such as your quadriceps, glutes, and calves—the same muscles used when climbing stairs. These large muscles require significant oxygen and energy, making this an effective calorie-burning workout.
After 30–40 minutes, you’ll feel as though you’ve climbed a skyscraper—and your heart will thank you for the effort.
Exercise 2: Lateral Weight Bench Step-Up Jump
If you already have a good cardio base and you’re looking for a more intense challenge, the Lateral Weight Bench Step-Up Jump is an excellent option.
This exercise adds an explosive jump to the classic step-up, increasing the intensity and boosting calorie burn.
How to Perform It:
Stand sideways about 10–20 cm from the edge of your weight bench.
Step laterally onto the bench with your lead foot.
Push off explosively sideways, bringing your trailing foot onto the bench while your lead foot steps down to the floor.
Without resting, immediately push off again laterally, reversing the movement.
Keep the pace moderate to maintain steady-state heart rates and ensure that you can sustain the activity for 30 minutes.
The Lateral Step-Up Jump demands greater leg strength and cardiovascular capacity compared to the standard step-up, making it ideal for those seeking a higher-intensity workout.
Important Tips for Success
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Start Slowly: Whether you’re doing simple step-ups or lateral jumps, begin at a manageable pace to avoid early fatigue.
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Use Proper Form: Keep your back straight, engage your core, and avoid using momentum. Focus on controlled movements.
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Monitor Your Heart Rate: Wear a fitness tracker or use the manual method (counting your pulse) to stay within your steady-state cardio zone.
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Stay Hydrated: Have water nearby and sip small amounts during your workout to stay hydrated.
Conclusion
Whichever exercise you choose, the most important thing is to perform it at a moderate, steady pace. Using a weight bench for cardio at home is a simple yet highly effective way to improve your cardiovascular health, burn calories, and strengthen your lower body—without needing to invest in expensive, bulky equipment.
By committing just 30–40 minutes a few times a week, you’ll not only enhance your endurance but also build stronger legs, glutes, and calves. Plus, you’ll maximize the use of your home gym equipment, proving that a weight bench is far more versatile than most people realize.
So pull out your weight bench, put on your favorite playlist, and get moving—your heart, body, and mind will thank you!
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