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.
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.
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
- alternate between a plank position and jumping forward in the air.
- Make sure that your hands are flat on the ground and your back straight.
- In just 10 minutes, you can burn more than 100 calories.
- We recommend starting slow and working your way up to 10 minutes or more to avoid injury.
2. Jump Rope
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
- 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.
- In a Cardio Circuit: Alternate 30-60 seconds of jumping with other cardio exercises such as marching, jogging, jumping jacks, etc.
- 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
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
- Stretch your arms and legs.
- Stand erect, keep your spine and head straight, arms resting beside your body, and feet together.
- Bending your knees slightly, jump in the air as high as you can.
- Spread out your legs a little wider than shoulder-width apart as you jump.
- Stretch your hands simultaneously, in line with the shoulders.
- 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.
- Jump back to step 3 and repeat steps 4 to 6, without a break, until you complete one set.
- Do 2 sets of 30 reps each, to begin with, and increase the reps to 100 with time.
4. Squat Jumps
Another great cardio exercise that you can do alone or as part of a cardio circuit is squat jumps.
How To Do
- As their name implies, you start out in a squat and then jump up
- 2. trying to get as high as possible, and then land back in the squat.
- 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