You don’t need a gym subscription to maintain a regular and daily workout session. Instead, you can do some cardio exercises at home and be sure of staying fit and healthy.
Cardio exercises will save you time and money while giving you the chance to enjoy the entire workout. The best part is that cardio workouts don’t require a large space or any special equipment. However, some machines can help you better your cardio exercise.
In this article, we will be discussing the cardio exercises that you can easily do at home. Let’s get on with it, shall we?
1. Spot Jogging
Spot jogs can be done anywhere around the house, as long as there is enough room to move your legs and prevent knocking your knees on furniture. It is all about jogging but without moving forward. You can do spot jogs as you prepare tea, or as you wait for that cake to cook.
It is all about using that extra time, even just five minutes, to do some minor jogs to increase your heart rate. If you utilize those ‘free times’ between chores (like when you are waiting for the water to boil), you can easily do some 30 spot jogs.
To do this workout, lift your knees as high as you can and try kicking your butt with your heels. The arms can be used to boost the heartbeat. This will help you achieve a better workout in the shortest time. The faster you move your arms, the higher the heartbeat increases.
However, if you have dedicated some time for exercising, then ensure that you spot job continuously for not less than 60 seconds per repetition.
2. Mountain Climbers
This workout involves running the knees in and out from a push-up position. A good mountain climber workout will raise the heart rate as it builds core strength and endurance. As you do the mountain climbers, ensure that you strengthen your wrists.
You need to do this workout properly, or else you will strain the arms, wrists, core, and shoulders in the process.
To do the workout, jump each foot forward and back alternatively for around 60 seconds. You can use paper plates, sliding discs, or towels to help you. Combining the mountain climbing with push-ups will give you a more intense workout. It also helps to boost the strength in the core.
3. Jumping Jacks
This type of cardio exercise entails a lot of jumping. All you will be doing is jumping with the feet wide as you circle the arms over the head and back to the sides. You can repeat this as many times as you want to for around 3 minutes non-stop.
A good jumping jack workout can burn around 100 calories in just 10 minutes. You will need to have a good pair of shoes and a healthy heart. If you have a heart disorder, this might not be the right workout for you.
Since jumping jacks are high-impact workouts, you will need to be watchful of your joints. They are also not the perfect choice for people with joint disorders.
This workout can be done in various approaches. You can do it in the Plyo-jacks, which entails squatting then jumping up. It can also be done with the push-ups jacks, which entails jumping the legs together as you are doing the regular pushups. The other approach is to step the feet out instead of jumping and holding a medicine ball.
If you are doing a cardio circuit, do the jumping jacks for 30 to 60 seconds and blend them with jogging or marching. You can always try a different jumping jack variation as you repeat the circuit for 10 to 30 minutes.
For a strength workout, do the jumping jacks and alternate after around 60 seconds with strength exercises like pushups, lunges, or squats. Do this for 10 to 30 minutes.
Jumping jack or is one exercise that can go well with a Cellerciser, which is typically an advanced trampoline. The Cellerciser is made to offer you a safer workout that is durable and more intense. The equipment also increases the gravity weight on every cell of your body each minute.
There are plenty of Cellerciser for sale that you can utilize to better your cardio workout at home and make it more intense. Just make sure that you find the right equipment to serve you accordingly.
4. Staircase Exercise
As the name suggests, this workout entails using the staircase for both strength and cardio training. You can walk down the stairs and climb while running to increase the heartbeat. Ideally, use a staircase that has a handrail for safety purposes.
If you don’t have a staircase around you, you may use a fitness step platform. You can also find some staircase emulator equipment to help you with this workout.
Suppose you have a long staircase of more than six stairs, alternate the climbing up and down with spot jogging or jumping jacks. You can also increase the speed of running or walking up the stairs to increase the intensity. Walk down to recover, and repeat this for 10 to 20 minutes.
5. Rope Jumping/Skipping
This is nothing new because people have been skipping ropes for decades. The more you jump the rope, the more intense the workout will be. Rope jumping is great cardio that can burn 2200 calories in just 20 minutes. Luckily, jumping ropes are very cheap, and you can travel with them wherever you go. You can jump the ropes in the house or outdoors as you see fit. No equipment is needed, but you will need good shoes when jumping the rope.
If you are just getting started with cardio exercises, you will need to be extra careful and follow the proper tips. Don’t forget that every workout needs patience before you get good it. Just because you don’t seem to get it at the first time doesn’t mean that you should throw in the towel. Instead, try each day and have a target as you workout. Is it because you want to stay fit and healthy or you want to lose weight? Regardless of the reason for a cardio workout, ensure that you stay focused.