Cardio exercises are an important component of your well-being. You don’t have to spend hours at the gym to improve your cardiovascular health and lose weight. You can do an easy fitness cardio workout at home, even if you don’t have much room or equipment to do so.

Cardio Workouts / Exercise Definition

Cardio exercise simply means you're doing a rhythmic movement that increases the heart rate to your target heart rate level, where you’re going to burn the most fat and calories. Even bursts (or episodes) as short as ten minutes count towards your weekly workout minutes. According to the Advisory Committee on Physical Activity Guidelines2018, “episodes of any duration contribute to the health benefits associated with sustained physical activity.”

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8 BestCardio Workouts You Can Do 

1. Burpees

Burpees may be CrossFit pros dread, but they do provide a cardio workout in a short time. You don’t need much room or equipment, making them a perfect cardio workout at home. To do a burpee, alternate between a plank position and leap in the air. Make sure your hands are straight on the ground and back. You will burn over 100 calories in10 minutes. We recommend starting slowly and working up to 10 minutes or more to avoid injury.

2. Jump Rope

Were you fond of jumping rope as a kid? Okay, by jumping rope at home, you can put that into your workouts. Jumping rope is often considered the best cardio exercise and many athletes use it for cross-training. You can do it with just a basic jump rope you can find in many stores, which is why it’s a perfect fitness workout at home. If you're only 20 minutes jumping rope, you‘ll burn 220 calories. Although you may have long-term memories of jumping like a kid with no question, you also want to work your way up to a maximum of 20 minutes.

3. Jumping Jacks

One aerobic exercise that could carry you back to your childhood is jumping jacks. Unlike burpees, jumping jacks for 10 minutes will burn around 100 calories. You can easily integrate jumping jacks into a circuit training that includes some of the other exercises on this list, including burpees, rope jumping and squat jumps. You can do jumping jacks anywhere anytime without any equipment.

4. Squat Jumps

One decent cardio exercise you can do alone or on a fitness circuit is squat jumps. You start in a squat and then jump up, try to get as high as possible, then land back in the squat. It has a high impact, particularly on your knees, so care is needed when you’re a novice or knee injury.

5. Kickboxing

Want to feel the burn in a cardio session? Try kickboxing, the perfect endurance exercise at home. Kickboxing is a mix of karate and boxing, excellent for straining not only endurance but also strength. You can use some tools like a punching bag and video workout, or you can do it yourself if you already have any skills. While burning about 100calories per 10 minutes of exercise, you can also get rid of tension and aggression.

6. Dancing

Looking for fun with a home fitness workout? Then put on some music and dance. Anything that stimulates your heart exercises your cardiovascular system and some dance movements also help build muscle. Make sure to have the best workout leggings for these new moves. If you want a more organized lesson, watch free dance exercise videos from Latin Dance to Ballet Body Sculpting to Hip Hop.

7. Running the Stairs

One aerobic exercise at home is stair-running, as long as you have nearby stairs. Stair exercises help build strength and power in your lower body and regulate heart rate. Challenge yourself with mini bursts, alternating between a normal staircase and lateral staircase to burn more calories during your workout. Make sure you have the right men's fitness shoes so you can do some stairs exercises if you have a single staircase anywhere, or if you have a special stepping stool for exercises like the Tone Fitness Aerobic Stepper or The Step Original Aerobic Platform.

8. Jogging in Place

You don’t have to go outside or hit the track to get the benefits of running; merely jogging in your home offers many of the same benefits. Of course, you could find running in place boring for a long time. That’s why most people combine jogging with other workouts like burpees, jumping hoops, or strength training for a full workout.

Blend for an outstanding exercise program. Include several rounds of some of the above exercises for a 20-30-minute strong session that also burns fat and builds muscle. You can find online fitness videos that include many of these exercises to make creating your own cardio workout at home easier. Fitness Blender and POPSUGAR Fitness offer free aerobic workout videos on their YouTube channels.

Exercise is important to your overall health and wellness. Please consult with a doctor before doing any intensive exercise, start slowly and develop fitness to reduce the risk of injury. Meritage Medical Network cares about your wellbeing! That’s why our select group of over 700 private practice doctors in Sonoma, Napa and Marin counties concentrate on providing the best possible healthcare.

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Benefits of Cardio Exercise

Once you know how much aerobic exercise you can do, you may want to do some right now. There are very few things you can do for a short time with so many advantages. Some known advantages are:

·        This helps you consume weight loss fat and calories.

·        This makes your heart powerful so it’s not as hard to pump blood.

·        This increases lung capacity.

·        It helps to reduce the risk of heart attack, high cholesterol, high blood pressure, diabetes, and cancer.

·        It can even offer temporary relief from depression and anxiety.

·        It’s easier to sleep.

·        This helps decrease pain.

·        It’s changing your sex life.

·        It gives you more confidence to look and feel.

·        Weight-bearing aerobic exercise increases bone density.

·        It allows you to set a good family example.

And the great thing about fitness is you don’t have to work at high-intensity for an hour to get the benefits. A little goes a long way. A 15-minute walk outside can boost your mood and reduce blood pressure.

Don’t feel like you need a lot of cardio time and energy. Doing a little every day is better than doing nothing. With all the benefits for you, it’s time for the next step, which covers exactly how to choose your workout.

Choosing a cardio Exercise

Your first step is to figure out what kind of things you’d like to do.

The key is to think about what suits your personality and what you’d feel comfortable integrating into your life. Going outside, biking, cycling, or walking are all good choices.

Whether you want to go to the gym, there are many more choices in the form of equipment like stationary bikes, elliptical trainers, treadmills, rowing machines, climbers, pools, and more.

You can buy your own treadmill or elliptical trainer for the home workout, but there are other great options like:

·        Practice games

·        Online workouts and drills

·        Fitness apps

·        You can do a variety of home fitness exercises like jumping rope, jumping jacks, jogging, burpees, and more.

You have so many choices but, the trouble is, you may not even know what you like yet. You may have to try various activities before finding one that works for you. This is the experiment we all have to engage in and it can be hit or skipped so don’t be afraid to try something and move on to something else if it doesn’t succeed.

Important tips for Choosing Your Cardio

·        No’ strong’ aerobic workout. Just because your friend says running is the best doesn’t mean you’ve got to do it, particularly if running makes you feel like your whole body falls apart. Anything that increases the heart rate fits the bill, even hard tasks like raking leaves or car washing.

·        Do something you like or at least tolerate. When you hate gym workouts, don’t put on a treadmill. Step outside, jog or cycle to enjoy the scenery. If you like socializing, suggest sports, community exercise, a mate ora walking club.

·        Consider something you can see at least three days a week. You must workout three days a week to follow the exercise guidelines. Make it easier to be motivated by selecting an activity that you can do that often, at least until you have developed the habit.

·        Be versatile and don’t think about branching out once you're confident with exercise. The nice thing about aerobic exercise is doing some activity that increases the heart rate. You don’t have to do the same workout every session or week. Changing your cardio is quick, so often, and you will discover more activities you enjoy.

·        Keep that easy. If you’re uncertain about what to do, start with the basics— the body needs at least 20 minutes to get started, so start there. Get out of your schedule, find 20 minutes on three different days, and do whatever you want — walking, biking, going to the gym, intensive yard work. Now make it a routine, then focus on your time and strength.

How Long toDo a Cardio Workout

Upon deciding what to do, the most important element of your workout is how long you do it. Until you focus on anything like high-intensity workouts, you can concentrate on duration; it takes time to build stamina for regular exercise.

The recommendations recommend eating healthy, losing weight, and getting fit anywhere from 20 to 60 minutes of exercise, depending on the types of workouts you do. That’s great, but you won't start an hour of exercise. That’s just too much if you haven’t exercised for a while (or ever).

BeginnerWorkouts

To start, choose an accessible exercise like walking or a treadmill, and start at a moderate intensity with about 10-20 minutes of brisk walking. This means you’re just out of your comfort zone, about Level 5 or 6 on a perceived exertion scale of zero to 10, where sitting is zero and the highest possible effort is 10.

Start-up exercise options:

Cardio for Absolute Beginners: If you're unsure where to start, this software will allow you to select any machine or activity you’re comfortable with.

Elliptical Workout for Beginners: Elliptical is perfect for low-impact building strength. You’ll continue this workout.

Stationary Bike Workout for beginners: This 20-minute workout is perfect if you want a no-impact workout.

Important tips on how long to work

·        You needn’t do it all at once. You can split the workout completely into smaller workouts. Try to start three 10-minute walks.

·        Add small, day-round aerobic bursts by climbing stairs or speedwalking.

·        Do all the things you know you should do: take the stairs, walk more, stop driving around finding parking space in the front row, etc.

·     Take time. People working out don’t have more time than those who don’t. They’ve never practiced prioritizing exercise. Scheduling and treating your workouts like any other appointment you wouldn’t cancel will help you stick to your schedule.

·        Pay someone to exercise. Finding a good personal trainer will improve your drive and achieve your goals.

·     Do anything— anything. When you think five minutes isn’t enough workout time, you couldn’t be more mistaken. Whether it’s five, 10, or 60minutes, every minute counts.

·     Consider pressure. The harder you work, the shorter the workouts. So, if you’re doing Tabata training or some other high-intensity interval training, the workout may only take 10-20 minutes. If you’re doing a quick, steady workout, you can work longer, maybe 30-60 minutes.

Frequency of Cardio Workouts

The short, non-scientific answer to how often you do fitness workouts is to do more than you think you can and more than you actually want or have time to do.

The longer answer is based on your fitness, schedule, and goals. If you want to be safe and don’t worry about losing weight, having moderate activity every day in 20-30 minutes can do you good. Yet, for weight loss, it’s another matter.

And it’s not just pace. It’s also about pressure. If you only do mild workouts, you will work every day. But if you do high-intensity interval training, you may need more days of rest between workout days. The bottom line is, it’s best to have a mixture of the two so you're working different energy systems and give your body something new to do so you’re not burning out.

CardioIntensity

Once you’re used to exercising(and up to 30 minutes of continuous movement), you can start working on your strength.

·        How hard you work depends directly on how many calories you eat.

Read More: 2020-12-10 17:25:25 Posted By: Dr. Hardik Patel