Here, she offers 10 plyometric exercises, plus how to time them to your heart-pumping advantage. Then place left leg back down to a kneeling position, and then right leg. You can do this cardio exercise at home at your convenience. Below are some home cardio exercises you can do anytime, anywhere. The key to working hard enough to reap all the fitness rewards: firing up your core temperature so you start dripping sweat. At the end of each circuit, rest for 60 seconds. 1. Precautions: This move is tougher than it looks and the intensity accumulates quickly. For the best results, turn the rope with the wrists, not the arms, and land softly. What: Running the knees in and out from a push-up position. If you’re looking for some serious (free) “fitspiration,” the “Sweat with SELF” channel is where you should go. RELATED: 5 Power Lunges for Killer Glutes. 3. From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Jump all the way up to stand, bringing arms above head and exploding off feet. They're also smart options for those with injuries. Bodyweight Cardio Workout - At Home Cardio with No Equipment A lot of times when people think of cardio, they picture a treadmill or elliptical, but the reality is that bodyweight cardio workouts are far superior to anything you can do on a piece of gym equipment. Variations: Jumping on one foot, alternating feet, crossing the feet, jumping with high knees, double turning the rope, What: Repeatedly jumping the feet wide while circling the arms overhead, then back again. With the right cardio exercises at home, you can continue to make progress, even if you don't have a lot of spare time. Step back up to standing and repeat on the other side. Lower down as if you’re doing a push-up, keeping elbows tight by sides. Can You Really Burn 1,000 Calories in an Hour With Title Boxing Club? 3. Variations: Stepping the feet back instead of jumping, jump up at the end, add a push-up, use equipment for an additional challenge (medicine ball, BOSU, kettlebell, or sliding discs). Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels. 4. Land softly back into a squat position, knees bent. Precautions: It's high impact, which may tax the joints, and it can be boring. A cardio workout can involve any exercise that increases one's heart rate, and it does not need to be running or taking a spin class. How to do it: Perform a warm up jog for 5 minutes. We’ll guide you through total body and cardio moves for an adrenaline boost that will leave you on a high. Start by standing with your feet hip-width apart. Because there's no forward motion, it isn't as intense as jogging outside. Each one also has a low-impact variation for anyone jumping back into fitness after a long hiatus or someone who's starting a regular exercise routine for the first time. Repeat, hopping to the other side. Slow … Now that we have gone over a few exercises that are great for cardio, here are a couple effective at home cardio workouts that will have you really work up a sweat. Doing a quick cardio workout at home is more accessible than you might think. … No special skills are needed. This no-equipment, at-home cardio routine is a high-intensity interval workout (HIIT), so you’ll be alternating between periods of intense work and rest. 3. 9 Ways to Get a Great Cardio Workout at Home, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness.". Weight loss is the benefit most often associated with cardio, but there are plenty of other reasons to add it to your weekly routine. Then try kickboxing, the best cardio workout to do at home. Push your hips back and down, keeping weight in the heels as you lower into a squat. Step left forward, and then right, coming into a low squat position. Do 2-3 rounds with 60-90 seconds of rest between each round. Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” Judine Saint Gerard, NASM-CPT, head coach at Tone House in New York City, tells Health. Why: There's fresh air out there and it's fun to actually go somewhere when you're exercising. Continue alternating. Requirements: Basic knowledge of kicks and punches. Precautions: Extending the arms and legs all the way during punches and kicks can stress the joints. [ December 18, 2020 ] Bodyweight Strength, Cardio & Abs at Home Workout! Push off your left foot to hop to the right, landing with a bent knee, hips back, chest up, and bringing your left foot behind your right. "I'm petrified," the actress said when she shared the news that her breast cancer came back. Land softly with bent knees. Why: Jumping jacks burn about 100 calories in 10 minutes and no special equipment or skills are needed. Cardio Workouts for Men at Home. And when it comes to cardio, working out in the comfort of your own home is a great place to start. 4. Requirements: A good pair of shoes, experience with high impact exercise, an iron will. Make sure to keep hips up, core tight, forming a straight line from shoulders to heels. To get the most out of your home cardio workout, start with a dynamic warm-up that gets you ready to sweat. Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. Stay in your living room and still spike your heart rate. and standing up... like a bear. Precautions: This exercise is high impact and high intensity, and requires strong joints and a strong heart. that’s a good option for just before or after a … Modification: Start in a kneeling position. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing. Type of classes: Free HIIT, cardio, strength training, and more. You can effectively incorporate a practical, moderate cardio workout at home, whether you have much equipment or space. This simple cardio workout is basically jumping rope…without the rope. At Home Cardio Workout with No Equipment - Fat Burning Cardio Intervals. Meredith, 10 Moves for a Cardio Workout at Home—No Equipment Required. Variations: Press the arms overhead, high knees, butt kicks, wide knees, What: Squatting to the floor, jumping the feet to a plank position, jumping back in, and standing up. Then be sure to also try these cardio workouts you can do at home too! Mock Jumping Rope. Make sure you spot jog continuously at least for 60 seconds. Repeat, while pushing your pace. Requirements: A staircase with at least one step. Get exercise tips to make your workouts less work and more fun. Try This: 6 Low-Impact Cardio Exercises in 20 Minutes or Less Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written … Precautions: This exercise can tax the wrists, arms, and shoulders, as well as the core. 2. 10. In a Lower Body Workout : Add 30-60 seconds of squat jumps after every 3-5 lower body exercise, such as squats, lunges, or deadlifts to increase intensity, power, and strength. Continue alternating. A good cardio home workout doesn’t require a ton of fancy equipment or space. 4. Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. 1. The symptoms of anxiety can be hard to detect. Drive one knee in toward chest, then place it back down. Continue alternating. 2. This Killer Met Con Workout Will Help You Burn Some Calories, Try This Low-Impact and High-Intensity Tabata Workout, No Equipment Is Needed With the Insanity 60-Day Total Body Workout. Then, move chest through arms, coming into a cobra or up-dog pose (slight arch in the back; chest toward the sky). The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself. Precautions: Jumping rope is high impact and requires practice. It: Perform a warm up jog for 5 minutes Verywell Fit uses cookies to you... Featured are selected by our editors as if you try some of cardio... And head outside for a variety of other exercises, it is efficient, offers convenience, and right. 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