Top 20 Home-Friendly Cardio Workouts for a Sweat-Inducing Session
Staying active and maintaining a healthy lifestyle has never been more accessible, as a variety of cardiovascular exercises can be performed at home with minimal equipment. Here are some advanced home cardiovascular exercises that will get your heart pumping and challenge your entire body.
Burpees
This full-body exercise is a staple in many workout routines. To perform a burpee, start in a standing position, then drop down into a squat position and place your hands on the ground. From there, kick your feet back into a plank position, do a push-up, and then quickly return your feet to the squat position. Stand up from the squat position. Burpees work your arms, legs, and core while providing an intense cardio workout.
Mountain Climbers to Jumping Squats
For an exercise that combines the cardio benefits of mountain climbers with the explosive power of jumping squats, follow these steps: Start in a plank position (on the floor) and bring one knee up towards your chest while keeping the other foot on the ground. Quickly switch legs to mimic a running motion. Then, jump up from the plank into a squat position and explosively jump up from the squat.
Squat Thrusts to Squat Jumps
This exercise engages your entire lower body and provides a significant cardio challenge. Start in a standing position, drop down into a squat, then kick your feet back into a plank position (squat thrust). Quickly return your feet to the squat position and explosively jump up from the squat.
Plank Jumps to Standing High Knees
This exercise combines the core engagement of plank jumps with the cardio intensity of high knees. Start in a plank position, then jump your feet up off the ground briefly while keeping your upper body stable. Quickly transition to a standing position and perform high knees by bringing one knee up towards your chest while quickly switching legs.
These exercises are advanced because they require transitions between floor and standing positions, which demands coordination, strength, and cardiovascular endurance. Remember to warm up before starting and cool down afterwards to prevent injury.
In addition to these advanced exercises, there are various cardio workouts that can be done at home with no or minimal equipment, such as marching or jogging in place, dancing to music, and burpees. Jumping jacks are a beginner cardiovascular exercise that can be performed almost anywhere, while air squats work the thigh muscles, hamstrings, quadriceps, glutes, and engage the core muscles.
For those seeking a more intense workout, try incorporating exercises like mountain climbers, squat to front kick, and squat jumps into your routine. The supine snow angel (wipers) exercise works the abdominal muscles, chest, and shoulders, while jumping rope with a real rope at home can increase the difficulty of jumping an air rope.
Remember to follow the Physical Activity Guidelines for Americans, 2nd edition, which recommend a minimum of 150 minutes per week of moderate physical activity. And as always, consult with a healthcare professional before starting any new exercise programme.
- These advanced home cardiovascular exercises, such as burpees, mountain climbers to jumping squats, squat thrusts to squat jumps, and plank jumps to standing high knees, will get your heart pumping and challenge your entire body.
- Burpees, a full-body exercise, works your arms, legs, and core while providing an intense cardio workout.
- Mountain climbers to jumping squats is a combination of the cardio benefits of mountain climbers with the explosive power of jumping squats.
- The 'nsclc' and 'psoriatic' individuals may find relief from depression and arthritis symptoms by incorporating these fitness exercises into their health-and-wellness routine, as supported by science.
- For a beginner cardiovascular exercise, jumping jacks can be performed almost anywhere, while air squats work several muscle groups in the lower and core body.
- To incorporate more intense exercises into your routine, try adding mountain climbers, squat to front kick, and squat jumps.
- If you have access to fitness equipment, some predictive accuracy can be gained in your workout by using equipment like a real rope for jumping rope, which increases the difficulty compared to jumping an air rope.
