9 Best Home Cardio Exercises
No Equipment Necessary
Exercise cardio at home is an attractive option, there is also a way to provide convenience and save money and time. Fortunately, a good cardio workout does not require a ton of space or fancy equipment, and with a little creativity, you can put together a regular fitness cardio with a wide range of exercise that will tone the muscles, Calories burn, and help you lose weight. Below are some home cardio exercises that you can do anytime, anywhere.
What: Turning the arms upwards, the legs are raised wide and again, then back
Why: jumping jacks burn about 100 calories in 10 minutes and no special equipment or skill is required.
Requirements: A good pair of shoes, an air conditioned heart
Precautions: Jumping Jacks are high impacts, which can tax on joints. They can also remind you of primary or high school gym classroom trauma.
Variations: Ploy-Jack (then jumping into the air), instead of jumping feet, pulling out legs, catching a mediocre ball, push-up jack (folding legs together while push-ups)
Best ways to use jumping jacks in a workout:
In a cardio circuit: Use a jumping jack in a circuit, do them for 30-60 seconds and alternate them with other cardio exercises such as marching, jogging, jumping rope etc., each time repeating the circuit Try a different variety of jumping jacks. For 10-30 minutes.
In a Strength Circuit: Exercises such as squats, lungs, pushups and dips for 30-30 seconds with jumping jacks for 10-30 minutes.
In your regular workout: Add a high-intensity blast to your regular cardio or strength workout or add a workout or a minute or more jumping jack at the end.
2. Jump Rope
What: turning on the rope repeatedly while jumping on it and pronouncing (optional) mantras
Why: This is great cardio, it burns about 220 calories in 20 minutes. Jump ropes are cheap, travel well, no special skills are required, and anywhere you have access to the place.
Requirements: A jump rope, a good pair of shoes, patience, and practice
Precautions: Jumping rope is high impact and requires practice. It sounds easy, but beginners can be pleased to have a pigeon-elephant elephant and travel. For best results, turn the wrist through the rope, not the weapon and the gently on the ground. Just jump high enough to clean the rope.
Variations: jump on one leg, alternating legs, crossing legs, jump with high knees, doubling rope
Best ways to use jumping rope in workouts:
In an initial circuit: leaping 10-30 seconds in place for 5-10 circuits. Slowly work till the long jump session
In a cardio circuit: Alternate alternative to 30-60 second jumping with other cardio exercises such as marching, jogging, jumping jacks etc.
In a Strength Circuit: 30-60 seconds for jump jump with strength exercises, such as squats, lungs, push-ups and dips.
3.Jogging in Place
What: A walk in a steady state
Why: It is simple, accessible, increases heart rate, and is a great way to heat for more intense exercise.
Requirements: A good pair of shoes
Caution: This is a high impact, which can tax on joints, and it can be boring. Because there is no further movement, it is not as fast as strolling out.
Variations: Press the arms upwards, upper knees, butt kicks, wide knees
Best ways to use jogging in place of workouts:
As a warm up: Start by marching in place, then gradually change to a jog that can make your body ready for more rigorous exercise.
In a cardio circuit: Optional jogging with other cardio exercises, such as marching, jogging, jumping rope, step-touch etc. Do each for 30-30 seconds, repeat the circuit for 10-30 minutes.
In Strength Circuit: Make 30-60 second jogging optional for 10-30 minutes with strength exercises, such as squats, lungs, push-ups and dips.
As an active break: When you need an active break at work or at home, try jogging.
What: to sit on the floor, jump legs in a plow position, jump back and stand up
Why: This is a killer cardio exercise, burns 100 or more calories in 10 minutes (if you can stomach for 10 minutes of this exercise).
Requirements: A good pair of shoes, experience with high impact exercise, an iron desire
Precautions: They are, in fact, really tough.
Variations: Leaving the feet instead of jumping, jumping at the end, adding a push-up, using the tool for extra challenge (medicine ball, bosu, kettlebell, or sliding disc)
Best ways to use brackets in a workout:
Spartan: As mentioned above, they are, in fact, really hard, so speed yourself up.
In a cardio circuit: Include a 30-60 second brush every 3-4 minutes of cardio circuit, which includes other exercises, such as marching, jogging, jumping rope, step-touch etc.
In a Strength Circuit: Add 30-60 second skins, such as squats, lungs, push-ups and dips for 10-30 minutes for exercise with every 3-5 power.
In high-intensity interval training: Do 30-60 seconds of berth, relax for 30-60 seconds, and repeat for 10 or more minutes. You can also use burpees in a Tabata workout.
5. Mountain Climbers
What: Runing knees inside and out from a push-up position.
Why: mountain climbers increase heart rate while building power and endurance in the core. No special skills are required.
Requirements: Strong wrist
Precautions: This practice can be taxed on wrists, hands and shoulders as well as on the core.
Variations: Optionally jump each and every leg forward and backward; Use sliding discs, paper plates or towels; Mix them with other exercises such as burps, push-ups or frames
Best ways to use mountain climbers in workouts:
In Cardio Circuit: Add climbers to your cardio circuit, each time for 30-60 seconds.
In a Strength Workout: Combine climbers with push-ups or planks to add intensity.
In combinations: For high intensity, do a series of mountain climbers, alternatively push 10 with 10 climbers, or add them to bear crawl.
What: With a squat position, jump as high as you can, get back into the squat
Why: Squat Jump is a Plometric Exercise that will increase heart rate, burn calories and increase strength in the legs. No special skills are required.
Requirements: Experience with happy knee, high impact exercise, and a good pair of shoes
Precautions: This exercise has high impact and high intensity, and requires strong joints and strong heart. With any playo exercise, gently land for the protection of joints.
Variations: The prisoner squat jumps (behind your head), the frog jumps (while you touch the ground when you squat), on a BOSU
Best ways to use a squat jump in a workout:
In cardio workout: Include 30-60 second squat jumps in your regular cardio workout or in cardio circuits, such as other exercises, such as marching, jogging, jumping rope, step-touch etc.
In Lower Body Workout: Add 30-60 seconds of squat junges after every 3-5 lo-body exercises, such as squats, lungs, or deadlifts to increase intensity, power and strength.
In high-intensity interval training: jump 30-60 seconds squat, relax 30-60 seconds and repeat for 10 or more minutes. You can also use a squat jump in a Tabata workout.
What: Seating on the floor, walking out to push-up the hands, behind the hands And standing … like a bear
Why: They increase heart rate while building strength and endurance.
Requirements: Experience with High Intensity Exercise
Precautions: This trick is difficult to see and intensity quickly increases.
Variations: No push-ups on knees, do not push-up, as you crawl inside and out, putting knees down
Best ways to use Bear Crawl in a workout:
In Cardio / Strength Workout: Insert the 30-60 second bears in your regular cardio workout or in other exercises such as marching, jogging, rope jumping, bupis, etc. in the cardio circuit.
In an upper physical workout: Add 30-60 second bear crawls to increase intensity, strength, and strength for each 3-5 upper body exercises such as push-ups, chest presses, or dumbel rows.
In high-intensity interval training: 30-60 seconds bear crawls, relax for 30-60 seconds, and repeat for 10 or more minutes, or alternate bear other high intensity exercises such as burps or squat jump Crawl with. You can also use Bear Crawl in a Tabata workout.
Whether: a bag, air, or (risky) punching, kicking and combination against any other person
Why: Kickboxing can burn more than 100 calories in 10 minutes on the right intensity, no device is needed, and can help you to get out of your aggression.
Requirements: Basic knowledge of kick and punches
Precautions: During punch and kick, spreading arms and legs whole-heartedly can tie joints.
Variations: Endless combinations of kick, punches or both
Best ways to use kickboxing in workouts:
Create your own cardio workout: If you are familiar with kickboxing, make your own combination: Jab-cross-hook-upper, jab-cross-hook-knee breaks front, squats with kick, jumping front kicks, Or side kick
What: From the cardio to training, using a ladder for everything
Why: Walking on the stairs is an excellent cardio exercise and you can use the steps for many other exercises.
Requirements: A ladder with at least one step
Precautions: See for cats, dogs, toys and children. Make sure there is a guardrail for safety.
Variations: Use a fitness step platform instead of actual stairs
Best ways to include stairs in your workout:
In cardio circuit: If you have a long staircase (more than six stairs), then work it in cardio circuit: with optional 1-2 laps and other cardio exercises, such as jumping rope, jogging, jumping etc.
In High-Intensity Interval Training: Walk the stairs as soon as possible or run and repeat for 10 or more minutes to recover back. You can also use only one step: jump on the step with both legs and step down, or stand on the side with a leg on the foot and turn to 180 degrees, and get on the move with the other leg.
In Strength Workouts: Use a step for push-ups, lunks, dips, squats, step ups, etc.