Doing your cardio exercising at home is an attractive option, offering convenience as well as a way to save money and time. Luckily, a good cardio workout doesn't have to require a ton of space or fancy equipment, and with a little creativity, you can put together a fitness routine with a wide range of effective cardio exercises that will tone muscle, burn calories, and help you lose weight. Below are some home cardio exercises you can do anytime , anywhere.
JUMPIMG JACKS
What: Repeatedly jumping the feet wide while circling the arms overhead, then back again
Why: Jumping jacks burn about 100 calories in 10 minutes and no special equipment or skills are needed.
Requirements: A good pair of shoes, a conditioned heart
Precautions: Jumping jacks are high impact, which may tax the joints. They may also remind you of elementary or high school gym class traumas.
Variations: Plyo-jacks (squatting then jumping in the air), stepping the feet out rather than jumping, holding a medicine ball, push-up jacks (jumping the legs together while doing push-ups)
Best Ways to Use Jumping Jacks in a Workout:
In a Cardio Circuit: Use jumping jacks in a circuit, doing them for 30-60 seconds and alternating them with other cardio exercises such as marching, jogging, jumping rope, etc. Try a different variation of jumping jacks each time, repeating the circuit for 10-30 minutes.In a Strength Circuit: Alternate 30-60 seconds of jumping jacks with strength exercises such as squats, lunges, pushups, and dips for 10-30 minutes.In Your Regular Workout: Add a high-intensity blast to your regular cardio or strength workouts by adding a minute or more of jumping jacks throughout the workout or at the end.
JUMP ROPE
Best Ways to Use Jumping Rope in a Workout:What: Turning a rope with handles repeatedly while jumping over it and (optional) chanting rhymes
Why: It's great cardio, burning about 220 calories in 20 minutes. Jump ropes are inexpensive, travel well, require no special skills, and can be used anywhere you have space.
Requirements: A jump rope, a good pair of shoes, patience, and practice
Precautions: Jumping rope is high impact and requires practice. It looks easy, but beginners may have all the grace of a pigeon-toed elephant and trip often. For the best results, turn the rope with the wrists, not the arms, and land softly. Only jump high enough to clear the rope.
Variations: Jumping on one foot, alternating feet, crossing the feet, jumping with high knees, double turning the rope
In a Beginner Circuit: Alternating 10-30 seconds of jumping with marching in place for 5-10 circuits. Gradually work up to longer jumping sessionsIn a Cardio Circuit: Alternate 30-60 seconds of jumping with other cardio exercises such as marching, jogging, jumping jacks, etc.In a Strength Circuit: Alternate 30-60 seconds of jumping with strength exercises, such as squats, lunges, push-ups, and dips. Â
JOGGING IN PLACE
What: Jogging in a stationary position
Why: It's simple, accessible, gets the heart rate up, and is a great way to warm up for more intense exercise.
Requirements: A good pair of shoes
Precautions: It's high impact, which may tax the joints, and it can be boring. Because there's no forward motion, it isn't as intense as jogging outside.
Variations: Press the arms overhead, high knees, butt kicks, wide knees
Best Ways to Use Jogging in Place in a Workout:
As a Warm Up: Start by marching in place, then slowly change that to a jog to prepare your body for more strenuous exercise.In a Cardio Circuit: Alternate jogging in place with other cardio exercises, such as marching, jogging, jumping rope, step touches, etc. Do each for 30-60 seconds, repeating the circuit for 10-30 minutes.In a Strength Circuit: Alternate 30-60 seconds of jogging in place with strength exercises, such as squats, lunges, push-ups, and dips for 10-30 minutes.As an Active Break: Try jogging in place when you need an active break at work or at home.
