People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working their own body weight. Show
The American College of Sports Medicine recommend people engage in 150–300 minutes of moderate physical activity a week. The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space. People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves. The following are calorie-burning exercises that a person can do at home with minimal equipment. These exercises can form a cardiovascular exercise program. For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set. As their fitness levels increase, people may wish to perform these exercises in circuits. To perform circuits, a person completes 30–60 second rounds of each chosen exercise in succession before resting for 30–60 seconds. They then perform the entire course again, as many times as they prefer. Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability. Marching in placeShare on PinterestMarching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. To increase the intensity, a person can increase the speed they march or raise the knees higher. Single leg standShare on PinterestThis exercise works the abdominal muscles. To perform:
To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly. Jogging in placeShare on PinterestJogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity. To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side. Air jump ropeShare on PinterestThe air jump rope requires a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine. To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction. Dancing to musicShare on PinterestEugenio Marongiu/ShutterstockA person can turn free space into a dancefloor at home. Dancing to upbeat music can burn calories, while people may find it very enjoyable as an exercise. Arm circlesShare on PinterestA person can perform arm circles while sitting or standing, making them ideal for all skill levels. To perform:
Jumping jacksShare on PinterestJumping jacks are a beginner cardiovascular exercise that a person can perform almost anywhere. To perform:
A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks. Supine snow angel (wipers) exerciseShare on PinterestA person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders. To perform:
Intermediate exercises increase the intensity of the workout to get the heart pumping and the body moving. Squat jumpsShare on PinterestSquat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves. To perform:
Jump ropeShare on PinterestIncrease the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home. A person can alternate between jumping with both feet and jumping from one foot to the other. Squat to front kickShare on PinterestThis exercise will challenge a person’s balance by adding a single leg kick at the peak of the squat position. To perform:
Trunk rotationShare on PinterestThe trunk rotation works the abdominal muscles while testing the cardiovascular system. To increase the intensity, a person can hold a heavy weight, such as a kettlebell, exercise ball, or other household items. To perform:
“Screamer” lungesShare on PinterestScreamer lunges help build leg muscles while challenging the heart. To perform:
Stair climbShare on PinterestA person can incorporate stairs into a workout by going up and down them several times. Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles. Lateral shufflesShare on PinterestThis shuffling motion closely resembles a football or speed-skating warm-up. To perform:
A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements. However, some exercises are also more complicated and involve transitions from floor to standing. Mountain climbersShare on PinterestMountain climbers are an advanced exercise to work the whole body, especially the lower portion. To perform:
BurpeesShare on PinterestBurpees are an advanced full-body move to get the heart pumping. To perform:
If a person wishes to increase the difficulty further, they can use a special exercise device called a Bosu ball. Bear crawlShare on PinterestThe bear crawl is a full-body exercise. To perform:
InchwormsShare on PinterestThe inchworm is a full-body exercise that improves mobility and tests shoulder strength. To perform:
Online videosYouTube and other streaming services mean that a person can learn from trainers in the comfort of their home. A person can search for a variety of cardiovascular exercise routines online. Ideally, they should choose one from a reputable organization, such as ACE Fitness or the National Academy of Sports Medicine. With cardiovascular workouts, a person must focus not only on the exercises themselves but also on their effort and intensity when performing them. One way that exercise experts achieve this involves a person estimating their “rate of perceived exertion or effort,” or RPE. RPE is a scale of intensity with 0 indicating rest and 10 referring to exercise at a person’s maximum capacity. Very few people should aim for a 10 when exercising at home. During home exercise, a person can ideally aim for an RPE of between 3–7, indicating moderate to vigorous exercise. Below are some characteristics of each RPE, according to the American College of Sports Medicine. Moderate-intensity exercise
Vigorous-intensity exercise
Making an effort to alternate exertion levels or increase RPE with subsequent home workouts can help enhance a person’s cardio routine. In addition to focusing on effort, consistency is also important. Engaging in a consistent home exercise routine 3–5 days per week can enhance physical abilities and overall physical health. Just because a person is at home does not mean they are not susceptible to injury. Some of the ways to help ensure safety include:
It is important to check with a doctor before beginning an exercise program to help reduce potential health issues or the worsening of any current symptoms. Cardiovascular exercise can be an important part of a person’s exercise routine. There are plenty of activities involving a range of difficulties that can become part of a home workout. People may wish to incorporate a mixture of challenges as they create a cardio program. Can I lose weight With aerobic exercise?Aerobic exercises are a perfect remedy for weight loss. These exercises not only reduce your fat, but also help increase your muscular endurance. Additionally, your body requires an increased flow of oxygen to lose weight- this is why aerobics exercise is the most beneficial way of losing excess fat.
What is the fastest way to lose weight with aerobic exercise?Here are the 8 best exercises for weight loss.. Walking. Walking is one of the best exercises for weight loss — and for good reason. ... . Jogging or running. Jogging and running are great exercises to help you lose weight. ... . Cycling. ... . Weight training. ... . Interval training. ... . Swimming. ... . Yoga. ... . Pilates.. Can I lose belly fat with aerobic exercise?Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat. Some great cardio of aerobic exercises for belly fat include: Walking, especially at a quick pace.
What are the top 5 types of aerobic exercises?The 5 Best Aerobic Exercises for Maximum Health Benefits. Cross-Country Skiing. Do you prefer to do your workouts in the snow? ... . Swimming. Swimming is an effective activity to increase your heart rate and burn calories, along with getting your body in an aerobic state. ... . Running or Jogging. ... . Outdoor Cycling. ... . Walking.. |