Cardio workouts are essential for your health and wellbeing. However, you don’t have to spend hours at the gym to lose weight and do your cardio. It's perfectly possible to maintain a good cardio routine at home, according to healthcare navigators. And you don't need a huge living space or expensive workout equipment to do it!
Burpees provide a fast and effective cardio workout and you don't need a lot of equipment or space to do this exercise. The way a burpee works is to alternate from a plank position to a forward jumping motion. During this exercise, keep your hands flat on the ground and your back straight. In as little as 10 minutes, you can burn 100 calories or more! To be safe, start slow and work your way up to 10 minutes (or more if you want) to minimize the risk of injury.
Remember those carefree days as a kid jumping rope? If so, then you can harness those good memories and power through your cardio workout by jumping rope at home. Jumping rope has traditionally been considered as one of the best cardio workouts and is regularly done by athletes in cross-training exercises. And the best part is that this exercise can be done just about anywhere, and you can start at just about any time since you can buy a jump rope in many different locations. By jumping rope at home for about 20 minutes, you could burn as much as 220 calories! Just remember, while you could jump rope for 20 minutes straight as a kid, now that you're older, you'll want to take it slower, and slowly work your way up to those full 20-minute jump rope sessions.
Staying on the theme of jumping, how about jumping jacks? Similarly to burpees, doing jumping jacks for about 10 straight minutes can burn around 100 calories. Jumping jacks are easy enough to combine with the other exercises on this list, and they are a great warm-up exercise as well. No equipment is needed to get the most out of this simple and effective cardio activity!
Here's another activity that's great in your exercise circuit. The name is pretty self-explanatory - you start out in a squatting position and then jump up as high as possible and land back into the squatting position. Picture in your mind a frog jumping up. As you can imagine, this activity can be tough for beginners or those with knee problems so extra care is needed.
If you want a more organized approach to burning calories, then kickboxing is it. It's a combo of boxing and karate, which will not only help with cardio but also strength training. Equipment is a good idea if you're a novice - a punching bag and training video will help tremendously. However, if you're already skilled, you can do it on your own. Besides burning calories (as many as 100 calories every 10 minutes), it can also melt away your stress and aggression.
Jogging in Place
Jogging in place means jogging in a stationary position. It's ideal because it's simple, requires no equipment, gets your heart rate up, and will help warm you up for more intense exercises. The only requirement for jogging in place is a good pair of shoes. However, keep in mind that this exercise can exhaust your joints and it must be said that it’s not equally as effective as running outside since there is no forward motion involved. To spice it up, you can try different variations such as raising your knees up high, keeping your knees wider apart, pressing your arms overhead, etc. Listening to music while you do this exercise is highly recommended!
With this exercise, you'll be moving your knees in and out from a push-up position. This exercise will increase your heart rate, as well as increase your strength and endurance in the core. No other skills are necessary for this exercise, besides strong wrists. Do be aware that this exercise can be extremely taxing on the core, arms, shoulders, and of course, wrists. Some variations of this exercise include jumping each foot forward and backward, utilizing sliding discs, towels or paper plates. You can also combine mountain climbers with burpees or push ups.
Bear Crawl Push-Ups
In a bear crawl push up, you'll spread your hands out to do a push-up, and then walk them back, standing up immediately. Just like a bear. These exercises will bring your heart rate up fast. Long term, it will build up your endurance and strength. However, to handle this exercise, you must already have some experience with high-intensity cardio. Bear crawl push-ups look deceptively simple, but it's actually harder than it looks, and the intensity will add up quickly.
Put on your favorite music and dance for your cardio workout. As long as your heart is pumping, your cardiovascular system will get a good workout. Some dance steps can also help build up your muscles too. For some dancing structures, there are multiple free dance exercise videos on YouTube that you can watch. Do you want to learn Latin Dance, Ballet Body Sculpting, or Hip Hop?
Stair Running Exercise
We'll finish our list with an old classic - stair running, which can be done in any home that has stairs. Stair exercise specifically will increase the strength and power in your lower body, and will, of course, get your heart pumping. One variation to make it more interesting after your regular stairway runs is to run sideways. You'll need some excellent workout shoes to do these stair exercises. There are also special stepping tools available like the Tone Fitness Aerobic Stepper or The Step Original Aerobic Platform.