If you have an exercise bike, ellipsoid or treadmill at home, you’re lucky and you can easily do a quick fat burning cardio workout at home. But what if you have no such simulators? Running on the spot and jumping rope are fun, but only for 5-10 minutes.
In this article, you will find a home cardio exercise program in a circular mode – a similar training method increases the heart rate, creating an aerobic load. The advantage of this workout is that the exercises do not require equipment and can be performed with your own weight.
Cardio at home
Cardio is physical exercise to raise your heart rate. Traditionally, cardio includes running, cycling, swimming, and other aerobic training. However, weight-bearing exercises are fine to increase your heart rate.
The key rule of cardio training at home is a fast pace of exercise and a training duration of at least 30-40 minutes. The best option is to use the stationary bike as a warm-up, followed by a full circle workout.
Recall that circular training involves performing the exercises of the program one after the other, with a minimum of rest time. Despite the fact that the exercises are quite light, the fastest possible rhythm turns the workout into full-fledged cardio.
Cardio exercises at home – the golden rules:
- 3-4 times a week;
- 30-40 minutes per workout;
- training in a circular mode.
Benefits of cardio exercises
Your body needs regular exercise to stay healthy. The doctors’ recommendations say that you need to take at least 7-10 thousand steps every day – or do fitness 3-4 times a week for 30-40 minutes.
The health benefits of cardio are both in burning extra calories and in increasing blood circulation in the body through an increased heart rate. Ultimately, it helps the body get rid of toxins, as well as strengthens the walls of blood vessels and improves the functioning of the cardiovascular system.
Top 12 quick cardio workouts at home
To do your cardio workout at home, you will need a rubber mat (a yoga mat will work), a clock with a timer, and peppy music to boost motivation. Pay attention to your breathing as you exercise, as well as the sensation of muscle engagement.
Circular cardio involves doing exercises one after the other, with minimal rest time.
1. Jumping with clap hands
Start your home cardio workout with clap jumps. Starting position: stand upright, feet shoulder-width apart, arms along the body, stomach pulled in. While inhaling, in a jump, spread your legs to the sides, while simultaneously claping your hands over your head. As you exhale, return to the starting position. Do 12-15 reps in a fast rhythm.
2. Squats with support on the wall
After completing the previous cardio exercise, without resting and keeping your heart rate high, do a static exercise to strengthen your leg muscles. Hold the squat position against the wall for 30-45 seconds, making sure that your abs and glutes are tense.
3. Push-ups from the floor
The starting position is a plank on outstretched arms. As you inhale, slowly lower yourself down – hands at waist level, elbows at an angle of 45 degrees to the body. The press is tense, the spine is straight. As you exhale, push your arms up sharply (this will increase cardio efficiency), then linger at the top point. Do 12-15 reps.
4. Static crunches on the press
Starting position: lying on your back, legs bent at the knees and standing on the floor, arms extended up. As you exhale, begin to stretch forward by activating the abdominal muscles, lifting your upper back off the floor. Hold in the top position, keeping your abs tense. Do 2-3 sets of 30-45 seconds.
5. Stepping onto the platform
This is one of the simplest but very effective exercises. When done in a fast cardio mode, it tightens the muscles, increasing blood circulation and helping burn fat. Step up the elevation one at a time, keeping your abs tense. Do 12-15 reps for each leg.
6. Squats with body weight
Without rest, move to squats with arms extended forward. Starting position – standing upright, feet shoulder-width apart, hands on the belt. As you exhale, lower yourself down, as if sitting on a chair (to observe the correct technique, you can use a chair or fitball) – your arms are extended forward. Go back up, repeat. Do 12-15 reps in a fast rhythm.
7. Reverse push-ups for triceps
This is an upper-body strengthening exercise for the triceps, deltoids, upper back, and upper chest. When doing cardio, focus on pushing your body forcefully upward, trying to fully extend your arms. Do 12-15 reps at a fast pace.
8. Plank on the elbows
After doing the dynamic upper body exercise, move on to the static elbow plank. The abdomen should be pulled in, the press should be tense. Hold the position for 30-45 seconds, maintaining a normal breathing rhythm. Do 2-3 reps.
9. Running in place with high leg raises
This is one of the most powerful cardio exercises in a home workout program. Make alternating lifts of the legs bent at the knees as high as possible – helping with your arms for balance. Keep your abs tense, and watch your inhalation and exhalation cycles, trying to breathe faster. Run for 30-60 seconds at a fast pace
Starting position – standing upright, feet shoulder-width apart, hands on the belt. As you inhale, take a step forward while bending your knee. Make sure that the body remains upright. As you exhale, come back, then repeat for the other leg. Do 12-15 reps per leg.
11. Push-ups with body rotation
This is an advanced exercise, which is suitable for people with a good level of physical fitness. When performed at the end of the workout, it allows you to achieve the maximum cardio effect. First, do a regular push-up from the floor, then push off and raise your hand up, keeping your body stretched out in a line. Do 5-10 reps per side.
12. Lateral elbow plank
This exercise helps to strengthen the transverse muscles of the core, as well as the muscles of the buttocks and thighs. When doing it, make sure that the elbow is located exactly under the shoulder joint – this will help to avoid injury. Don’t drop your hips down or lift them up too high. Do 2-3 sets of 30-45 seconds.
Cardio exercises: how many calories are burned?
When doing quick cardio exercises at home, the rhythm of the exercises plays a role. The faster you do them, the more calories are burned. In addition, the level of physical fitness affects – in particular, the ability to consciously involve muscles in work.
On average, completing the above cardio workout program burns 300 to 600 kcal per hour. If you complete the exercise program quickly enough, repeat it again. Circuit training implies from 3 to 6 cycles – while a break is allowed only between cycles, but not exercises.
In order to train in a more active mode (and therefore increase your heart rate), before starting your workout, make yourself a strong cup of coffee. Caffeine’s stimulating effect increases the effectiveness of cardio, helping you burn more calories.
A key rule of cardio at home is the regularity and duration of your workout. The best way to do an active workout at home in the absence of simulators is circuit training, doing the exercises one by one. In total, you should perform 3 to 6 exercise cycles.