Cardio workouts are a vital part of your overall health and well-being. You don't have to spend hours at the gym to keep your cardiovascular health and reduce weight. Even if you don't have a lot of space or equipment, you can accomplish an efficient cardio at home.
The first thing you should know is what cardio is. The basic definition is any exercise that raises your heart rate, which includes far more than just running or brisk walking! The following is a list of some of the best cardio exercises that you may incorporate into your training routine without leaving your house. Let’s find out the best exercises at home.
Burpees may be feared by CrossFitters, but they deliver a great aerobic exercise in a short amount of time. They are an excellent cardio workout at home because you don't need any equipment or a lot of room. Burpees are performed by alternating between a plank stance and jumping forward in the air. Keep your hands level on the ground and your back straight. You can burn more than 100 calories in just 10 minutes. To avoid injury, we recommend starting slowly and gradually increasing to 10 minutes or more.
Jumping jacks are another at-home cardio activity that will transport you back to your childhood. Jumping jacks for 10 minutes can burn roughly 100 calories, similar to burpees. Jumping jacks are simple to incorporate into a circuit training routine that incorporates some of the other exercises on this page, such as burpees, jumping rope, and squat jumps. Jumping jacks can be done anywhere, at any time, with no equipment required.
Do you want to feel the burn in a more structured cardio session? Then try kickboxing, which is the best cardio workout at home. Kickboxing is a karate and boxing hybrid that is great for both cardio and strength training. You can either use some equipment, such as a punching bag and an exercise video, or perform it on your own if you already have some skills. You may get rid of your stress and aggression while also burning roughly 100 calories each 10 minutes of exercise.
Stair running is another aerobic activity you may do at home if you have some stairs handy. Stair workouts help you increase lower-body strength and power while also getting your heart rate up. To burn extra calories even after your workout, try mini intervals by alternating between a standard stair run and a sideways stair run.
Do you remember jumping rope when you were a kid? You may include this into your training by jumping rope at home. Jumping rope is frequently regarded as the best aerobic workout and is utilized by many sportsmen for cross training. It is a terrific cardio workout at home because you can do it virtually anyplace with just a simple jump rope that you can get almost anywhere. Jumping rope for 20 minutes can burn around 220 calories. Although you may recall leaping for extended amounts of time as a child, you should work your way up to the whole 20 minutes.
Squat jumps are another terrific cardio exercise that you can do alone or as part of a cardio circuit. As the name says, you begin in a squat and then jump up, attempting to get as high as possible before landing back in the squat. It has a heavy impact, especially on your knees, therefore exercise caution if you are a beginner or have a knee problem.
Looking to spice up your cardio workout at home? Then turn up some music and start dancing. Anything that gets your heart rate up works your cardiovascular system, and particular dance moves can also help you grow muscle.
Running in Place
Running does not require you to go outside or use a treadmill; merely jogging in place at home gives many of the same benefits. Of course, running in place over an extended period of time may be tedious. That is why, for a thorough workout, most people combine jogging in place with other activities such as burpees, jump ropes, or weight training.
Considerations for safety and injury prevention
Just because someone is at home does not imply they are not vulnerable to harm. Some methods for ensuring safety include:
- Making enough room in the house to move around freely
- Checking that rugs or carpets are stable
- Putting on non-slip shoes on wooden flooring
- Warm up for at least 5 minutes with low-impact exercises to raise heart rate and warm the muscles, and take frequent water breaks to stay hydrated.
- Listening to your body and not exceeding your maximum heart rate
- Stretching muscles and cooling down after a workout
Cardio exercise is good for your heart, lungs, and muscles. You don't even have to leave your house to incorporate it into your training routine. Just remember to warm up and take it slow at first, especially when attempting a new move.