With a little creativity and enough room to move, you can do a cardio workout at home. You don't necessarily need fancy equipment or flashy machines to do a good cardio workout at home.
Thanks to simple cardio exercises at home, you can get your heart rate up and burn calories without having to set foot in a gym or buy expensive equipment.
The best cardio exercises without equipment
Your cardio workout should be toned and stimulating. When you take breaks, you give your heart and lungs time to catch up, reducing the intensity of your workout. The goal is to set up a workout that's invigorating but relatively easy to follow so that you don't need to stop frequently and for too long.
Engaging in an intense workout with unwarmed up muscles is the worst thing you can do, because you increase your risk of injury. Although it is not necessary to have fitness equipment for the home, it is better, at least, to have suitable shoes.
Before you begin your workout, choose a place in your home where you have enough room to move. You need to be able to lie down, jump up and down and move from side to side. Ideally, you can set up a yoga mat and leave an extra foot or two on each side.
Then go get a big glass of water and start warming up by bouncing in place for a minute or two. Once you're ready, you can start your home cardio workout.
Stand with your feet hip-width apart. Start running on the spot but taking care to bring your knees to your chest (as high as possible). Try doing this at a fast pace. Stay light on your supports and spend as little time as possible on the ground with your feet.
Stand with your feet hip-width apart, then bring your right heel in toward your butt as if you want to kick it. Bring your heel back down and do the same with the other leg. Alternate this movement quickly while remaining light on your supports.
Bridge or Hip Bridge
Lie on the floor with your knees up, back and feet flat on the floor, arms at your sides. Lift your hips off the floor until your hips, knees, and shoulders form a line. Keeping your glutes tight, hold this position for a few seconds and then lower back down.
Mountain climbers start with a high board (on the hands and not on the elbows) with the hands under the shoulders. Keep your body aligned. Raise one knee to your chest, then quickly alternate legs. Bringing one leg back, you must bring the knee of the other leg up at the same time.
Lie on your stomach with your arms extended above your head. Slightly lift your chest, arms and legs off the floor and contract your glutes. Raise and lower your arms and legs up and down while keeping them off the ground. The movement should be asymmetrical: when you raise your right leg and arm, the left leg and arm should come down.
Start by standing with your feet together, legs straight, and arms relaxed at your sides. Jump up and spread your feet beyond hip-width while bringing your arms above your head. Finally, jump again, lowering your arms and bringing your legs together to return to your starting position.
The Cross Jack is a variant of the jumping jack. Stand with your feet hip-width apart, arms outstretched at shoulder height. Jump up and cross one leg in front of the other while also crossing your arms in front of you. Then, jump up and uncross your feet and arms. Repeat and so on.
Stand with your feet a little more than shoulder width apart. Squat as if you were doing a squat, then jump as high as you can. When you land with your knees slightly bent to cushion the impact, squat down again and jump again. Try to chain the jumps fairly quickly.
Stand with your feet shoulder-width apart, arms at your sides. Bend your knees and lower your body into a squat position. Then place your hands on the floor while straightening the legs and trunk until they are straight. Do a push-up and then bring your feet up to chest level. Get into a squat position and jump up while raising your arms above your head. Land and start again.
Lie on your back. Bend your knees and put your feet flat on the floor, hip-width apart. Contract your abs and lift your upper body towards your knees, keeping your feet and buttocks on the ground. Keep your head and neck relaxed. Inhale and return to the starting position.
Do each of these exercises for 30 seconds, then take a 30 second break before moving on to the next exercise, as these exercises require a lot of energy. After performing all the exercises, rest for one minute, then repeat the circuit two more times.
The best cardio exercises with small equipment
If you're tired of no-equipment workouts but don't want to break the bank with an expensive machine like a elliptical or a treadmill, it is quite possible to train your cardio at home with inexpensive equipment. Here are some really inexpensive accessories that will help you burn a lot of calories.
It may be a long time since you've done it, but skipping is a true cardio activity. Jumping rope is a great way to burn calories. In addition, the jump rope allows you to work on your agility and coordination.
Gliding discs or sliders allow you to perform many exercises by sliding your feet on the ground. In addition to soliciting your cardiovascular system, the gliding discs will also recruit your stabilizing muscles enormously.
Spinning a hoop around your waist is a real cardio activity that burns a lot of calories while having fun. In addition, the Hula Hoop improves endurance, coordination, balance and flexibility.
As its name suggests, the agility grid allows you to perform many agility exercises. The goal is often to jump through the different rings in a quick and coordinated way.
Although often associated with bodybuilding, the abdominal wheel, or ab wheel, can put a lot of strain on the cardiovascular system if the round trips with the wheel are carried out without a break. This accessory will also allow you to strengthen your abdominal belt.
Cardio exercises at home – Conclusion
Not having a lot of money or not having enough space at home are often used as excuses for not exercising at home. As we have just seen, the means of doing physical activity at home are numerous and very accessible.
No more excuses!