Cardiovascular workouts -
YouTube and other streaming services mean that a person can learn from trainers in the comfort of their home. Ideally, they should choose one from a reputable organization, such as ACE Fitness or the National Academy of Sports Medicine.
Before beginning a workout, a person should spend minutes doing a dynamic warm up. Slow, gentle stretching is important to warm up muscles and prepare for more vigorous exercise.
With cardiovascular workouts, a person must focus not only on the exercises themselves but also on their effort and intensity when performing them. 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. 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.
There are plenty of activities involving a range of difficulties that can become part of a home workout. There are numerous cardio exercises that people can perform both at home and the gym.
Read on to learn more about some of the top cardio exercises. Learn about which cardio exercises can help a person lose weight and for how long they should perform them.
We also provide other tips for weight loss. Cardiorespiratory endurance provides an indication of a person's physical fitness and measures how well the heart, lungs, and muscles perform during….
Aerobic exercise reduces the risk of many health conditions. National guidelines recommend at least minutes of aerobic activity per week.
Muscle dysmorphia can cause a preoccupation with building muscle and the belief that a person's muscles are smaller than they are. Learn more in this…. My podcast changed me Can 'biological race' explain disparities in health?
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Best at-home cardio Beginner exercises Intermediate exercises Advanced exercises Getting the most out of home workouts Safety Summary People do not need a lot of equipment for cardiovascular exercise.
Best cardio exercises to do at home. Share on Pinterest. Intermediate exercises. Advanced exercises. How to get the most out of home workouts. Safety considerations and injury prevention. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
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How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. What are some of the top cardio workouts? Use these moves to add intensity to a home cardio or circuit workout.
If you are hoping to add variety and challenge to your home workout routine, the cardio exercises in this article are an efficient way to boost the intensity of your workouts.
Powerful, explosive movements are a fantastic choice when using bodyweight to get a great cardio workout. The following movements can be done at your own pace, depending on your fitness level and your training goals.
They don't make up a single workout; instead, add a few of these exercises to the end of your regular cardio workout, or incorporate them into a circuit training workout to add intensity and mix things up.
Here are some exercises to consider. Froggy jumps are a high-intensity move and a great way to get your heart rate up in a short time. This advanced exercise will build lower body power and cardio endurance while helping you burn more calories.
If your knees bother you, don't squat all the way down. Or skip the squat and just stand quickly at the top of the exercise, instead of jumping. This tough exercise is so memorable because it works the entire body and gets the heart rate up in a very short period of time.
The move is simple but very challenging for the heart, lungs, and muscles. Add it to your regular cardio workouts to boost intensity and to work on your power , agility , and endurance.
Mountain climbers are an advanced, high intensity exercise that will get your heart rate up and add intensity to your workouts. This move will build leg endurance and help you work on agility as well, making it a great overall exercise. If you've never tried this move, take your time and ease into it with slow reps.
If you feel discomfort or pain, avoid this exercise. You'll need lots of core strength for this move, as well as upper body endurance. To modify this exercise, rest your hands on a step, platform, or BOSU Balance Trainer dome side down.
Another alternative is to run your knees in and out instead of touching the toes to the floor and switching feet in the air. Squat jumps are a great way to add intensity to your workouts and really raise the heart rate. Add them at the end of your regular cardio workout for an added boost or do them a few times during your workout whenever you want to add intensity or mix things up.
This is an advanced exercise that is high impact , so protect your joints by landing with soft knees. If the impact is too much, do the move without jumping. If you've never tried this move, take your time and ease into it with small jumps.
Jumping jacks are great, but adding a step is a great way to add intensity and spice things up. This move is high impact, so protect your joints by landing with soft knees. You may want to start with the step at its lowest position if you're trying it for the first time. To modify, do jumping jacks on the floor or use a lower step.
You can also jump in a staggered stance, with one foot hitting the step just before the other one, which makes the move less intense.
Toe taps are great for adding intensity and improving agility. If you've never tried this move, take your time and ease into it with slow taps without the jump. Keep in mind that you can do this without a step or you can tap to any sturdy object like a BOSU or the lowest step on a staircase.
If you want a great whole body exercise that gets your heart rate up, side to side lunges will do the trick. You can do this move with a jump to add more intensity, but doing it without the jump will also work. Engage your abs to protect your back and, if you feel any back pain, avoid touching the floor.
Though similar to squat jumps, prisoner squat jumps focus more attention on the core. By placing your hands behind your head and leaning your torso forward, you engage the abs and the back, which challenges the core. This is an advanced exercise that is high impact, so protect your joints by landing with soft knees.
A simple way to increase intensity and add challenge to your workouts is to incorporate long jumps. With long jumps, you simply jump forward as far as you can, landing with both feet. You'll feel your core working hard on this exercise, as well as your heart.
To keep this move safe, land with soft knees. If you need to modify, try a staggered landing one foot lands a bit before the other one. As always, skip this move if you feel pain or discomfort. This move can be hard on the knees, so try landing with the weight in your heels and keeping your jumps short at first.
Plyo jacks, or plyometric jumping jacks, are another option for getting your heart rate up and challenging your body in a whole new way.
Plyo jacks are like very slow jumping jacks. You jump out, just as you would in a jumping jack, but then slow things down and add a deep squat.
When you jump your feet back together, you land in another deep squat. This exercise challenges your hips, glutes, thighs and, of course, your heart rate.
Circling the arms adds some intensity to the move as well. Plyo lunges are another great plyometric move that will help build power and strength in the lower body. This move is also excellent for burning calories, getting the heart rate up, and working the hips, glutes, and thighs.
This high-impact, high-intensity exercise is challenging, so stick with static lunges if this move is too much for you. Jogging in place is one of the simplest ways to get your heart rate up if you're stuck inside.
It doesn't have the same intensity as jogging outside, since there's no forward motion or wind resistance. But using your arms and adding forward motion by jogging around the house or up and down the stairs can help you sweat a little more.
To add intensity to jogging in place, try lifting the knees high as you run. Bring your knees up to the hips if you can and you'll engage your core as well as your quads and hip flexors. This is a great move for getting the heart rate up with no equipment needed.
It's low impact , but that doesn't mean it's low intensity. Adding a low lunge at the end while touching the floor will engage the glutes and thighs and help raise the heart rate. Speed skaters are great for getting the heart rate up and for working the body with lateral movement, something we often don't spend much time doing.
This move is not only great for the heart, it targets the outer thighs as well. This is a great complement to exercises that have you going forward and back, such as long jumps. Mountain climbers are great for both cardio and core strength but what if you're not ready for that level?
One way to modify them is to elevate the upper body, taking some of the weight off your arms and placing it on the lower body, which is stronger. This move will build lots of power and strength in the lower body while increasing heart rate and intensity.
The key is to land softly. Try to absorb the impact with your muscles rather than your joints. Lunge jumps are different from plyo lunges in that you don't switch the feet in the air, but stay on the same leg. Speed skaters are great for getting the heart rate up, but adding some light weights can increase intensity and put more emphasis on the glutes.
Because you're moving quickly, you don't need heavy weights here. That can cause strain and injury. The idea is to add a little intensity with light weights so you get a little extra calorie burn.
Jumping jacks are often a staple of any home cardio routine. Adding a resistance band is a great way to add more intensity and engage the upper body, which helps burn more calories. As you pull the band down, you engage the back, making this a multi-purpose exercise.
We've tried, tested, and reviewed the best resistance bands. If you're in the market for resistance bands, explore which option may be best for you. Creating a challenging and intense cardio workout with no equipment at home can be done with a variety of explosive movements.
These movements are tough, so choose a few to do each time and only perform them at the speed and intensity that works for your fitness level. Seek the advice of a personal trainer if you are unsure about the form for any of these movements. Boutcher SH. High-intensity intermittent exercise and fat loss.
J Obes. Hartmann H, Wirth K, Klusemann M.
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