You no longer need a treadmill or an elliptical trainer to do a cardio routine. You can burn calories easily and speed up your metabolism by doing cardio exercises at home without any equipment.
Cardio exercises are important to improve lung capacity and prevent the risk of coronary artery disease and diabetes. In this article, we will discuss the best Cardio exercises you can easily do at home.
Best Cardio Workouts
1. Jumping Jacks
Jumping Jacks is a classic cardio or aerobic exercise that can help reduce weight and body fat.
It also tones the inner and outer thighs, quadriceps, sides, and deltoids. Bend your belly while doing this to tone your lower abs too.
how to do jumping jacks exercise
- Stretch your arms and legs.
- Stand upright, keep your spine and head straight, arms resting at your sides and feet together.
- Bend your knees slightly, jump in the air as high as you can.
- Spread your legs a little more than shoulder-width when jumping.
- Stretch your hands simultaneously, aligned with your shoulders.
- When descending, make sure your feet are flat on the floor and shoulder-width apart, while your hands are stretched over your head.
- Return to step 3 and repeat steps 4 to 6, without interruption, until you complete a set.
- To start, do 2 sets of 30 repetitions each and increase to 100 overtime.
#2. Box Jump
Box jumps are aerobic exercises for the lower part of the body that can help tone the thighs and buttocks. This functional training and cardio exercise can help you improve your overall health and fitness.
how to do box jumps at home
- Stay straight Your back must be firm. You must be in an athletic position. Verify that the feet are slightly apart. Stay away from the box, but not far away.
- Quickly go down to a squat position. Swing your arms and push your feet off the floor and jump into the box.
- Don’t make the mistake of landing with a thud. The lighter the landing, the better for you.
- Complete 5 sets of 3 repetitions and rest for a while, as the continuous bounce of the box, can overload your nerves.
#3. Cross Jacks
This calorie crushing exercise is an ideal way to eliminate the accumulated fat in the muscles of the thighs, biceps, triceps, and calves. You can use it as an abs toner, as long as you can hold your belly while swinging.
how to do cross jacks
- Stand up straight. Keep the spine and head straight. Let your arms rest at your sides and keep your feet together.
- Stretch the leg to the width of the hip. Jump as high as possible.
- Leave your arms over your head simultaneously, crossing your wrists.
- When descending, cross the feet by the ankles.
- At the same time, lower your arms, crossing them in front of your hips.
- Try to inhale while jumping and exhaling while crossing your feet.
- Slide to step 3 and repeat steps 3 to 6, without interruption, until a set is completed.
- Do 2 sets of 30 repetitions each, increasing them to 100 overtime.
#4. Spot Jogs
You can do this cardio exercise at home, at your convenience.
How to do
- Stand with your feet shoulder-width apart and your hands at your sides.
- Raise your knees as high as possible and run in one place.
- Make sure Your continuous movement for at least 60 seconds.
#5. Standing Oblique Crunch
This is one of the best cardio exercises for beginners and can be done at home without using any equipment.
How to do
- Stand with your feet shoulder-width apart. Place your right hand behind your ear.
- Now, place the weight of your body on the left leg and lift the right leg to the side. Make sure that the knee is bent.
- Lower your elbow while raising your knee so that both meet.
- Return to the starting position and repeat the same with the left leg and elbow.
- Do 2 sets of 30 repetitions each to start, increasing your repetitions to 50 with time.
#6. Butt Kicks
Butt Kicks are effective cardio-plyometric exercises that can help improve body balance, agility, and hamstring strength.
How to do
- Stand with your feet apart at the width of your hips and place your hands at your sides.
- Bring the right heel to the buttocks, contracting the tendon.
- Place the tip of your right foot back on the floor and bring the left heel to the buttocks.
- Do this sometimes. When you feel comfortable, speed up.
- Do 2 sets of 30 repetitions at an accelerated speed.
#7. Skater Squat
This exercise helps burn calories and strengthens the lower body. The buttocks, calves, lower back, deltoids, and quadriceps are also toned in the process.
How to do
- Stand up and keep your spine and head upright. Keep your feet together while resting your arms at your sides.
- Jump to the left while extending your left arm back. At the same time, bring your right fist towards your chin.
- The left foot should be placed on the floor while the right leg is raised backward.
- Squat quickly and instantly.
- Do the same with the other side.
- Continue training, changing sides quickly and smoothly.
- Do 2 sets of 30 repetitions each to start, increasing your repetitions to 100 with time.
#8. Skipping/Jump Rope
Skipping/Jump Rope is an incredible way to burn calories and lose fat. In one study, scientists discovered that jumping rope in dance music helped improve BMI more than an exercise in a stationary cycle.
Ten minutes of high-intensity jumps can be considered equivalent to running an 8-minute mile and can burn almost 1300 calories in one hour.
How to do
- Stay straight Hold the spine and head upright and hold the rope with your hands behind the body. Make sure your hands are at least one foot away from your body, or you are likely to trip.
- Turn the rope forward and jump on it, allowing it to move behind your body.
- Jump on tiptoe. Allow your wrists and hands to move with the handles.
- Do 2 sets of 30 repetitions each to start, increasing your repetitions to 100 with time.
#9. Jump Lunges
This is another cardio exercise at home that helps tone your thighs. It also helps improve body coordination, keeping the lower body flexible and toned.
How to do
- Get up, keep your foot together and your hands resting on your sides. Keep the spine and head upright.
- Inhale and jump forward with your right leg, bending your elbows, hands clasped in fists. Place your left hand in front of your chest, while your right rests on your hips.
- Jump, quickly alternating your arms and legs, allowing you to land with your left foot.
- This makes a representative. Continue to alternate the legs when jumping and ramming without breaking until completing a series.
- Do 2 sets of 30 repetitions each, increasing them to 100 with time.
#10. Burpees
Burpees are excellent cardio exercises that involve the entire body.
How to do
- Keep your feet together and assume a squat. Place your arms on the floor in front of your feet.
- Keep your feet together and get ready to step back so you can land in a flexion position. Bend your forearms and do a single flex in that position.
- Return to the previous position and place your feet under your body. Jump in the air.
- Land gently and bend your legs.
- Repeat these steps and practice as much as you can.
- Practice 2 sets of 20 repetitions as a beginner and try to reach 100 repetitions to get the best results.
Conclusion
Cardiovascular exercises are essential to keep your heart healthy and increase your metabolism. Start doing these 10 cardio exercises at home immediately. Stay healthy, stay fit!
