Home workout is the best option for those who look for convenient and cost-effective ways to stay fit. The main problem is finding the right exercises that can be done in less pace and without any equipment. Cardio is a good bet for working out at home, and here we will share with you the 9 best cardio exercises you can do at home anytime.
A jumping jack is basically making a snow angel but standing up. The jumping while spreading the legs is a beautiful cardio exercise. There is no equipment required for jumping jacks and they literally burn 100 calories in 10 minutes. All you need is a standing space, a nice pair of shoes and a smooth, sturdy ground. It is quite taxing for the joints and your heart, so be careful when you jump.
The various ways you can use this exercise in your home cardio
Use Cardio Circuits: Doing them for a long time is quite difficult as it makes it difficult to breathe later. So what you can do is take another cardio exercise and join them with jumping jacks. For instance, do jumping jacks for half or full minute and then you can do jogging or use the skipping rope at the same time.
The strength circuit: U can combine this with strength or core exercises such as scoops, push-ups, squats, etc. Doing this for ten minutes to half-hour will give good results.
Add to your regular Workout: Since it can get taxing to do jumping jacks for a long time, you can simply add a minute of them in any part of your regular workout. adding them at the end will give an energy blast to your system.
This one is superb cardio for those who like to keep it simple. It burns about 200 calories in 20 minutes. All you need is a jump rope or as we are calling it skipping rope. You need a little bit of space too and a smooth ground along with a nice pair of fitting shoes. It looks easy but if you are a beginner, it will take time for you to catch up and get a hang of it. So have patience and keep trying. If you want proper results, turn the rope using your wrists and not the entire arms, land lightly on the balls of your feet. Once you do get a hang of it, you can try various ways such as jumping on one foot, taking your knees way up and one jump for two turns of the rope.
Here are ways you can incorporate these exercises:
Beginner circuit: Jump for 10-30 seconds and then alternate to marching. Then increase the time of skipping slowly as you grow accustomed to it.
Cardio circuit: Jump rope is a very good cardio exercise but for longer it can be difficult, so alternate it with other cardio exercises such as jumping jacks, jogging, etc.
Strength circuit: You can use this exercise as well to alternate with your strength exercises like squats, push-ups, lunges, etc.
Jogging on the spot
This one might be a little boring for some people but it is a great way to warm up for certain exercises that can be intense. It increases our heart rate and gets your muscles ready for what is ahead. all you need is a place with smooth and sturdy ground to jog. Also a nice pair of shoes always. Jogging on the spot can be done in a few other variations such as incorporating butt kicks in it or taking your knees higher and keeping your arms above your head.
Here is how you can use it:
Simple warm-up: Begin by slowly walking and then jogging on the spot. Increase your speed as you feel warmer.
Cardio circuit: Similar to all the above exercises you can alternately use this exercise with other cardio exercises such as jumping jacks, skipping ropes, step touches, etc. Keep changing after 30-60 seconds and do this for about half an hour.
Strength circuit: Change this exercise with some of the strength-building exercises such as squats, pushups, lunges, scoops, and dips, etc.
An Active break: Jogging on the spot can be used as an active break. Whenever you feel tired of doing certain things, just jog for a few minutes and feel refreshed.
Now this one is fun and interesting. You need to stand straight with your arms stretched above your head and then squat down touching your hands on the ground. Then jump into a plank position ( in a position where you begin to do push-ups, using your hands and toes for support and the rest of the body in the air, in a straight line), then jumping up into standing position again.
As much fun as it sounds, it is really hard and taxing. It takes a lot of strength to do this one and you need to have experience with high-intensity exercises if you want to do this. Just 10 minutes of this one can burn 100 calories or even more. You need a good pair of shoes with proper grips. If you want to add more fun to it, well you can do a push up when you reach the plank position, or to make it easy you can just step back into a plank and then jump once in the end.
How to include it in your daily workout?
Don’t do too much: It is rather really really hard, so be careful and do less.
Cardio circuit: Alternate 30-60 seconds of burpees between every 3-5 minutes of normal cardio. Things like jogging, skipping rope, etc.
Strength circuit: Do less than one minute of burpees after 3-5 exercises of strength. So you can do squats, pushups, and dips and then a minute of burpees.
High-Intensity Interval Training or Tabata: You can incorporate burpees in either of the two kinds of workouts, just be careful.
It’s rather simple to understand, you need to climb a mountain. Go into push-ups position and then pull your legs up one by one like you are going up a mountain. This is something anyone can do without any special skill or training. It is a great exercise to strengthen your core. You can increase the difficulty level by using sliding disks, jumping instead of climbing, combine it with other exercises that challenge the core such as burpees.
Similar to the other ones, you can use this exercise in cardio as well as strength circuit, alternate them with various other movements.
A new way you can use this exercise is in combination. Such as, add burpees to the mountain climbers and do those 10 times, then add 10 pushups and change them with mountain climbers post this you can also add bear crawls.
Sit in a squat and then jump as high as you can coming back into a squat. This kind of exercises are called plyometric exercises. Basically, they burn calories while increasing the strength in the legs and raising the heart rate. You need a nice pair of shoes with a proper grip for a comfortable landing. Make sure you do not have an issue with your knees otherwise it can hurt even more. Make sure you land softly on the ground and the ground is also smooth and stable. Landing softly will reduce the chances of joint pains and muscle shocks.
Here is how you can use it:
Cardio Workout: You can just add a minute of squat jumps in your regular cardio or alternate them with other exercises such as on the spot jogging, jumping jacks, etc.
Lower body workout: Some of the popular lower body workout exercises are deadlifts, lunges, and squats. What you can do is that you can add a minute of squat jumps with such exercises for an intense and powerful workout.
High-Intensity Interval Training: Here you can do 30-60 seconds of squat jumps and then take a break for the same time, doing this for 10 minutes.
Imagine you are a bear, and it’s done! You gotta sit/jump down into a squat and then got to a push-up position, then do a push-up, get back into the squat and then come up, like a bear! This one is tough because even though you are a human, it will feel like you are carrying the weight of a bear. it increases your heartbeat and provides an abundance of strength with endurance. You need to be experienced with high-intensity workouts and have a space on the floor. You can change the ways to do it, by not doing a pushup, doing it on the knees, and you can keep your knees down as you crawl.
Here is how you use it:
In strength or cardio workout: You can alternate this one into your workout regime for about half or full minute with other cardio exercises such as jump ropes, burpees, etc.
Upper body workout: You can use this one for a similar time as in the above between every 3-5 upper body exercises such as push-ups, dumbbell rows, and chest presses, etc.
HIIT: Do bear crawls for 30-60 seconds then take a break for the exact same interval, keep going like this for 10 minutes or more. This can be incorporated in a Tabata workout as well. Alongside this, alternate this with other HIIT exercises such as burpees and squat jumps.
This one is a combination of punching and kicking, you can do this in the air, to a punching bag or to a willing and trusting person! We recommend this because it a very good way to let our aggression and it burn up to 100 calories in a short span of 10 minutes. So win, win! Plus, it needs no equipment at all rather try to be as away from things as possible, for the risk of kicking or punching something by mistake. Though you do need the basic idea of proper kicks and punches. It can also be stressful for your joints.
How do you use this:
Have your own combination: If you are learned in the various kinds and proper techniques, create your own combination of kicks and punches.
Videos: For those who don’t have the knowledge, first have a look at some of the information and learn about the various variations. Youtube videos are your best option for this. It will help you get familiarized with the elements of kickboxing and then you can make it your own!
This one is probably the most inexpensive, all you need is stairs. Climbing and coming down the stairs gives you the overall workout that you need, it involves the entire body and is a great way to burn some calories. Plus, there so many variations you can come up with which are fun and engaging. make sure though, you use a staircase which isn’t frequented by others a lot or you might end up causing an accident. Having a handrail is also very important.
How to use the versatile stairs:
Cardio: You can climb up and down the stairs at various speeds, it is better if you have more than 6 steps. You can alternate it with skipping ropes, jogging, etc.
HIIT: You need to climb the stairs as fast as you can and then take your time coming down for resting. Keep doing this for 10 minutes or more if you can handle it. You can jump the steps, skip 1 or 2 of them, jump and turn 180 degrees while landing.
Strength Workout: You can use the steps to do push-ups, dips, squats or any strength exercise, this will increase the difficulty level of the exercise as the height increases.
we have been talking about exercises that you can do at home, but there is nothing more exciting than the great outdoors. So get a good pair of shoes and sunglasses and go out. Run, walk or play a game. That is truly the best. It gives you fresh air and a nice tan and maybe you can meet new people through this!