Cardio training at home – 9 excellent methods

With a little imagination, you can put together a workout plan that incorporates a variety of aerobic activities that are great for building muscle, burning calories, and feeling better. Here are some aerobic exercises at home that you can do whenever and however you want.

Jump rope

Cum: Repeatedly twist a rope with the handles while jumping on it and (optional) sing rhymes

Why: It’s excellent cardio, as it burns about 270 calories in 20 minutes of fast jumping for a 150-pound person. [sursa] The skipping rope is economical, easy to carry, requires no special skills and can be used wherever you have space.

Requirements: A skipping rope, a good pair of shoes, patience and training.

Precautions: Jumping rope is high impact and requires practice. It sounds easy, but beginners can get in the way. For best results, rotate the rope with your wrists, not your arms, and land lightly. Jump high enough to clear the rope.

Variant: Single leg jumps, alternate legs, crossed legs, high knee jumps, double rope loop

The best ways to use jump rope as part of a cardio workout at home

Jumping Jack

Cum: Jump wide with your legs, wrapping your arms above your head.

Why: For a 300-pound person, jumping jacks burn about 135 calories in 10 minutes, at a fast pace, and no special equipment or skills are needed.

Requirements: A good pair of shoes and a healthy heart are necessary.

Precautions: Jumping jacks are high-impact exercises that can stress your joints. Furthermore, I remember the horrors of sports lessons in elementary or high school.

Run in place

Cum: Jogging in a stationary position

Why: It’s simple, convenient, gets your heart rate up, and is a great way to warm up for more intense exercise.

Requirements: A good pair of shoes

Precautions: It is high-impact, may require use of your joints, and may be boring. Since there is no forward motion, it is not as intense as jogging outdoors.

variant: No running movement is necessary: ​​extend arms above head, knees high, butt kicks, knees wide

The best ways to use jogging in one place in a cardio workout at home

Burpees

Cum: Squat on the floor, jump with your legs in a plank position, jump back and stand up

Why: It’s an amazing cardio exercise, a 150 kilogram person burns 90 or more calories in 10 minutes of vigorous activity (if you can stand 10 minutes of this exercise).1

Requirements: A good pair of shoes, experience with high impact exercises, an iron will

Precautions: They are very, very difficult, especially if you try some of these harder variations.

Variations: No need to do strength exercises: step back instead of jumping, jump high at the end, add a push-up, use equipment for an extra challenge (medicine ball, kettlebell or sliding plates)

Mountaineers

Cum: Move your knees in and out of the push-up position.

Why: Mountaineering increases heart rate while developing strength and endurance. No special skills are required.

Requirements: Strong wrists

Precautions: This exercise may require use of the wrists, arms and shoulders, as well as the trunk.

Variations: The exercise is very simple to perform: alternately move each leg forward and backward; use sliding discs, paper plates or towels; combine them with other exercises, such as squats, push-ups, etc.

The best ways to use mountain climbers in a workout cardio at home

Squat jumps

Cum: From a crouched position, jump as high as you can, landing backwards in a crouched position

Why: Squat jumps are a plyometric exercise that will increase your heart rate, burn calories, and increase leg strength. No special skills are required.

Requirements: Strong knees, experience in high-impact exercises and a good pair of shoes.

Precautions: This exercise is high impact and high intensity and requires strong joints and a strong heart. With any plyo exercise, land lightly to protect your joints.

Variations: Try doing a strength exercise: prisoner squat jumps (with hands behind your head), breaststroke jumps (touch the ground when you squat).

The best ways to use squat jumps in a workout cardio at home

Bear crawl push-ups

Cum: crouched on the floor, hands outstretched to do push-ups, then hands back and standing… like a bear…

Why: They significantly increase the heart rate, developing strength and endurance.

Requirements: Experience with high intensity exercise

Precautions: This move is harder than it looks and the intensity increases quickly.

Variations: Don’t push, push through your knees, keeping your knees down as you crawl in and out

The best ways to use the bear crawl in a workout cardio at home

• 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 walking, jogging, jumping rope, burpees, etc.
• In an upper body workout: Add 30 to 60 seconds of bear crawls to every three to five upper-body exercises, such as push-ups, chest presses or dumbbell rows, to increase intensity, strength and endurance.
• In high intensity interval training: Perform 30 to 60 seconds of bear crawls, rest for 30 to 60 seconds, and repeat for 10 minutes or more, or alternate bear crawls with other high-intensity exercises, such as burpees or squat jumps. You can also use the bear crawl in a Tabata workout.

Kickboxing

Cum: Punches, kicks and their combinations against a bag, the air or (risk) another person

Why: Kickboxing can burn more than 110 calories in 10 minutes at the right intensity, requires no equipment and can help you vent your aggression.1

Requirements: Basic knowledge of kicks and punches

Precautions: Fully extending your arms and legs during punches and kicks can put stress on your joints.

variant: No need to change pace: endless combinations of kicks, punches or both.

The best ways to use kickboxing in a cardio workout at home

Stair exercises

Cum: Use a scale for everything from cardio to strength training

Why: Climbing stairs is an excellent cardiovascular workout and you can use them for a number of other exercises.

Requirements: A ladder with at least one step

Precautions: Be careful of cats, dogs, toys and children. Make sure there is a railing for safety.

variant: Use a platform with fitness steps instead of actual stairs.

The best ways to incorporate stairs into your workout

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