fitnessessentials.in

Best online Fitness site – Be Fit And Healthy

8 Best Cardio Exercises At Home-No Equipments

Doing a quick cardio exercises at home is more accessible than you might think. It is efficient, offers convenience, and you may even save money. Luckily, a good cardio workout doesn’t have to require a ton of space or fancy equipment.

Cardio Exercises At Home

With a little creativity, you can put together a fitness routine that includes a wide range of effective cardio exercises to build muscle, burn calories, and feel better. Below are some home cardio exercises you can do anytime, anywhere.

1. Burpees

Cardio Exercises At Home-Buprees

Burpees might be the dread of CrossFit pros, but they do provide a killer cardio workout in a short period of time. You do not need any equipment or a lot of space, making them a great cardio workout at home.

How To Do

  1. alternate between a plank position and jumping forward in the air.
  2.  Make sure that your hands are flat on the ground and your back straight.
  3.  In just 10 minutes, you can burn more than 100 calories.
  4. We recommend starting slow and working your way up to 10 minutes or more to avoid injury.

2. Jump Rope

Cardio Exercises

 Turning a rope with handles repeatedly while jumping over it and (optional) chanting rhymes. It’s great cardio, burning about 220 calories in 20 minutes. Jump ropes are inexpensive, travel well, require no special skills, and can be used anywhere you have space.

How To Do

  1. In a Beginner Circuit: Alternate 10-30 seconds of jumping with marching in place for 5-10 circuits. Gradually work up to longer jumping sessions.
  2.  In a Cardio Circuit: Alternate 30-60 seconds of jumping with other cardio exercises such as marching, jogging, jumping jacks, etc.
  3.  In a Cardio/Strength Circuit: Alternate 30-60 seconds of jumping with strength exercises, such as squats, lunges, push-ups, and dips.

3. Jumping Jacks

Cardio Exercises At Home

The jumping jack is a classic cardiovascular or aerobic exercise that can help decrease body weight and fat.

It also tones your inner and outer thighs, quadriceps, laterals, and deltoids. Tuck in your tummy while doing these for toning your lower abs as well.

How To Do

  1. Stretch your arms and legs.
  2. Stand erect, keep your spine and head straight, arms resting beside your body, and feet together.
  3. Bending your knees slightly, jump in the air as high as you can.
  4. Spread out your legs a little wider than shoulder-width apart as you jump.
  5. Stretch your hands simultaneously, in line with the shoulders.
  6. While coming down, make sure your feet rest on the floor and are shoulder-width apart, while your hands are stretched out above the head.
  7. Jump back to step 3 and repeat steps 4 to 6, without a break, until you complete one set.
  8. Do 2 sets of 30 reps each, to begin with, and increase the reps to 100 with time.

4. Squat Jumps

Cardio Exercises

Another great cardio exercise that you can do alone or as part of a cardio circuit is squat jumps.

How To Do

  1. As their name implies, you start out in a squat and then jump up
  2. 2. trying to get as high as possible, and then land back in the squat.
  3. 3.It is high impact, especially on your knees, so care is needed when you are a beginner or if you are suffering a knee injury.

5. Standing Oblique Crunch

Cardio Exercises At Home

This is one of the best cardio exercises for beginners and can be done at home without using any equipment.

How To Do

  1. Stand straight with your feet shoulder-width apart. Place your right hand behind your ear.
  2. Now, place your body weight on the left leg and lift your right leg out to the side. Make sure your knee is bent.
  3. Lower the elbow while bringing up the knee so that they both meet.
  4. Return to the starting position and repeat the same with the left leg and elbow.
  5. Do 2 sets of 30 reps each, to begin with, increasing your reps to 50 with time.

6. Bear Crawl Push Ups-

Cardio Exercises At Home

Squatting to the floor, walking the hands out to do a push-up, walking the hands back. and standing up… like a bear. They get the heart rate way up while building strength and endurance.

How To Do

  1. In a Cardio/Strength Workout: Incorporate 30-60 seconds of bear crawls into your regular cardio workout or in a cardio circuit with other exercises such as marching, jogging, jumping rope, burpees, etc.
  2. In an Upper Body Workout: Add 30-60 seconds of bear crawls for every 3-5 upper body exercises such as push-ups, chest presses, or dumbbell rows to increase intensity, power, and strength.
  3. In High-Intensity Interval Training: Do 30-60 seconds of bear crawls, rest for 30-60 seconds, and repeat for 10 or more minutes, or alternate bear crawls with other high-intensity exercises such as burpees or squat jumps. You can also use bear crawls in a Tabata workout.

    7. Dancing

    Cardio Exercises At Home

    Looking to have some fun with your cardio workout at home? Then put on some music and do some dancing. Anything that gets your heart pumping exercises your cardiovascular system, and certain dance moves also help to build muscle. Be sure to have the best men’s workout leggings for those new moves. If you want a more structured lesson, you can find free dance exercise videos to watch: from Latin Dance to Ballet Body Sculpting to Hip Hop.

    8. Butt Kicks

    Cardio Exercises At Home

    Butt kicks are effective cardio plyometric exercises that can help improve body balance, agility, and hamstring strength.

    How To Do

    1. Stand straight with your feet hip-width apart and place your hands by your sides.
    2. Bring your right heel to your buttocks by contracting the hamstring.
    3. Place the ball of the right foot back on the ground and bring your left heel to the buttocks.
    4. Do this a few times. Once you are comfortable, accelerate your speed.
    5. Do 2 sets of 30 reps with an accelerated speed.

    simranlaheri

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Back to top