Cardio Exercises at Home
By: Yuri Elkaim, BPHE, CK, RHN
Who says you need a cardio machine to exercise at home? I certainly don't. In fact, I believe with nothing more than your bodyweight (and perhaps a skipping rope) you can do a ton of great cardio exercises at home. That's what I'm going to share with you today.
Jogging on the Spot
This is probably the easiest way to get started with your home-based cardio exercises. Just by jogging on the spot you can get your heart rate elevated and get a good sweat on if you start moving at a good enough intensity. To make this simple movement more challenging just bring your knees up to your chest as you continue to jog on the spot. In addition, you can hold some light hand weights (< 3lbs) to give your arms and upper body a little more work.
This is one of my favourite forms of bodyweight cardio. Maybe because it reminds of the good old days in gym class - probably not, though! Anyways, jumping jacks are great because they get both your upper and lower body moving together and you can make them more challenging by easily picking up the pace. Furthermore, descending into a squat each time you land will make these more difficult, especially for your legs.
Treadclimbers (or sprint start shuffles)
In a push-up position, simply drive one knee after the other towards your chest. Be sure to keep your from bouncing up and down and keep your core braced. This is an awesome cardio exercise to do at home because it can help to tone your core, arms, and strengthen your cardiovascular system.
If you have stairs at home, then simply move up and down the first step as fast possible. This is a fantastic way to strengthen your calves, hip flexors, develop greater foot speed, and to burn some serious calories.
Try This 10-Minute Cardio Workout
Now that you've got 4 great cardio exercises to do at home, let's put them together in a quick workout that will leave you huffing and puffing. Go from one exercise to the next without any rest in between. Rest 1 minute after all 4 exercises are complete and then repeat for a total of 3 sets. This cardio workout should take you 10 minutes!
1. Jogging on the spot x 1 minute @ 80% intensity
2. Jumping Jacks x 1 minute @ 80% intensity
3. Treadclimbers x 30 seconds @ 100% intensity
4. Step test x 30 seconds @ 100% intensity
=> Click here for more great home workouts!
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