If you’re looking to lose weight, enhance your mental wellbeing, or improve your overall health, then this list was specifically made for you!
The beauty of all the exercises on this list is that they are all completely free and can be done within the comfort of your own home. The only bad news is that you won’t have any excuses now.
We would advise you to take it slow with all of these exercises if you’re a beginner and make sure you’re warmed up and fully hydrated before you begin.
Well, cardio is simply a term that refers to any exercise that increases your heart rate. The term cardiovascular endurance means how efficiently your heart, lungs and blood vessels can provide oxygen-rich blood to your working muscles. Most of our exercises on today’s list will attempt to improve your cardiovascular endurance, which has incredible benefits for your health and can prevent diseases such as diabetes, heart disease and stroke.
You may also hear people refer to these exercises as aerobic exercises. This means that you are using aerobic respiration as opposed to anaerobic respiration. Aerobic respiration simply means that your body is producing energy with the use of oxygen, opposed to anaerobic respiration, which is without oxygen.
Now you know what the exercise will be doing, let’s find out what exercises you should be doing!
Yes, we will start with the dreaded burpees. Although you probably have a bad memory of one of your teachers making you do burpees in the rain as a kid, they are actually an incredibly effective workout.
In as little as 10 minutes, you can burn up to 100 calories!
If you’re a beginner, we would recommend skipping the pushup part of the burpee. Instead, after the jump, proceed to a plank position and then repeat.
You’re probably imagining Sylvestor Stalone as Rocky Balboa skipping at 100 mph while performing the odd trick or two. Luckily for you, we can keep it nice and simple and still have an efficient workout.
In only 20 minutes of skipping, you can burn up to 220 calories! Although 20 minutes doesn’t sound long, you may have to ease yourself into it and maybe try intervals of 5 minutes, skipping one-minute rest.
I know what you’re thinking; no, it doesn’t count if you’ve had four gin and tonics. For a lot of people, the most difficult part of exercising is simply finding the motivation to get started. One of the best ways to fix this is to do exercises that you enjoy.
It’s quite understandable if you are dreading doing your 20 minutes of burpees; however, having a little boogie may sound a lot more appealing.
You can find 100s of classes online, but it doesn’t matter whether it’s Zumba or George Michael. Just don’t stop dancing!
It may not be the most exciting exercise, but it is very effective. You also need hardly any space at all. You can quite easily add progressions to this exercise as well; try doing high knees, kickbacks or squat jumps as well as just running. It may be boring, but you could always do this while listening to some music or even watching some TV.
Why pay to go to the gym to use the stair machine when you can do it at home (Apologies to those living in a bungalow). Firstly, make sure to be careful when doing any exercises near stairs, when you’re tired and out of breath, it could be quite easy to trip.
Despite this, your stairs can be a great tool. Try going up sideways, or again, try doing some intervals, ten up and down 30 seconds rest, repeat.
Don’t worry; this doesn’t mean you’ve got to go five rounds with Mike Tyson. When we say boxing, we don’t mean you’re hitting anyone or anything. We would simply advise shadow boxing. Shadowboxing involves throwing punches in the air. There are lots of videos and online classes which will be able to teach you some basic technique as well as an effective routine.
Jumping jacks are a simple yet incredibly effective exercise. Never underestimate jumping jacks; similar to burpees, they can burn up to 100 calories in as little as 10 minutes.
You can use jumping jacks as a warm-up, a stand-alone exercise, or integrate them into a circuit with some of the other exercises we’ve listed previously. They may not be the most fun, but they do get the job done.
We have a love-hate relationship with squat jumps; they are an incredibly good exercise and are great for burning calories. However, they are extremely difficult after a few minutes. Get ready to feel the burn if you’re doing squat jumps. Again, You can use squat jumps however you please; however, we recommend adding them into a circuit.
Thank you for reading our short list of the best cardio exercises to do at home. Now’s the fun part! Make sure that you’ve drunk enough water and continue to drink throughout the exercises to prevent any injuries. Also, make sure to work within your limits. Losing weight and improving your health is a slow process, so don’t try and do it all in one day. In the fitness industry, “consistency is key”, so find something you enjoy and can do on a regular basis, and stick to it!
If you want to find out more about adjusting your diet to help with weight loss or how to effectively use supplements, feel free to explore our website to find out more!