Best 9 Cardio Exercises That Can Be Done At Home

The present situation:

The COVID crisis has made it difficult these days for doing a workout in the Gyms. And unfortunately, most people since they are not performing workouts at home are facing severe health conditions like Obesity. Hence, to solve this problem, here is a list of the Best 9 Cardio Exercises that can be done at home.

Best 9 Cardio Exercises That Can Be Done At Home

What are the Benefits of Cardio?

Now a lot of people think that they can just lift and they don't need cardio or that they don't have to do it because they're already skinny enough or they don't want to do it because they're afraid of losing muscle.

Well, let me say you one point: Every professional athlete utilizes cardio from a professional fighter to a professional football player.

Of course, it can be good for losing weight, but cardio has a lot more benefits than just that. First off, cardio increases the strength in your heart and your lungs.

That's gonna build your cardiovascular endurance and that's actually gonna help you gain muscle in the gym.

With more cardiovascular endurance, you'll be able to push past the point where you used to fatigue, causing you to tear way more muscle fibers than you used to, and because you've increased your endurance, you can have more energy in your workouts, increasing the intensity on how you train. Now cardio isn't running, cycling, swimming, or even spending hours on the treadmill.

You can do cardio in one place just by choosing bodyweight exercises that will bring your heart rate up and low impact enough that will allow you to maintain a steady pace for time.

Now the cardio style exercises I'm about to show your work not only to burn fat and increase endurance but also engage many muscles in your body including the smaller muscles which are often neglected. They'll help assist you to perform harder exercises and make you look way more shredded.

What is the desirable dress code for these Exercises?

For men, it's recommended to wear tight clothes like shorts and a T-shirt.

For women, it's good to wear leggings since they tend to fit tightly. The same for the T-shirt.

Please avoid loose clothing while doing any exercise.

And it is good to prefer sports shoes/barefoot.

What if you cannot do one of them?

Now for any of these exercises that you don't feel comfortable with doing, just do one of the other exercises for a longer period of time, but I did select exercises that you can just jump right into.

They don't take or need any prior training experience. So with that being said, every exercise is gonna be for 30 seconds (Mainly for beginners). Start off lightly and then slowly increase the speed.

9 Most Effective Cardio Exercises that can be done at home:

1. Jumping Jacks

How to do: Repeatedly jumping by widening your feet and making a circle with your arms while you are in the air.

Why did it come in this list: It's said that just about 10 minutes of jumping jacks can burn up to 100 calories with no supplementary equipment!

Precaution: After performing jumping jacks, you will tend to have sore muscles. Hence do not perform the exercise for long in a single go.

When to do them in a workout:

In a Cardio Circuit: Use jumping jacks during a circuit, doing them for 30-60 seconds and alternating them with different cardio exercises like walk, jogging, jumping rope, etc. attempt a unique variation of jumping jacks on every occasion, repetition the circuit for 10-30 minutes.

In a Cardio/Strength Circuit: Alternate 30-60 seconds of jumping jacks with strength exercises like squats, lunges, pushups, and dips for 10-30 minutes.

In Your Regular Workout: Add a high-intensity blast to your regular cardio or strength exercises by adding a second or a lot of jumping jacks throughout the workout or at the top.

2. Skipping (Jumping rope)

How to do: Turning a rope which has handles around yourself while you are jumping over it when it hits the ground.

Why did it come on this list: This exercise is also considered to be a great calorie burner (About 220 calories in 20 min of skipping). And also these ropes can be taken with you anywhere and comes under Rs. 500!

Precaution: It's not easy to master skipping at one go. You need a lot of practice. Of course, there will be sore muscles that you have to deal with. And try to land softly since you don't want to end up damaging your muscle tissues.

And make sure you jump high enough to clear the rope and avoid tipping over.

When to do them in a workout:

In a Beginner Circuit: Alternate 10-30 seconds of jumping with walking in situ for 5-10 circuits. step by step workout to longer jumping sessions.

In a Cardio Circuit: Alternate 30-60 seconds of jumping with alternative cardio exercises like walking, jogging, jumping jacks, etc.

In a Cardio/Strength Circuit: Alternate 30-60 seconds of jumping with strength exercises, like squats, lunges, push-ups, and dips.

3. Burpees

How to do: Squatting to the floor, jumping to a plank position, jumping back in, and standing up with your hand stretched towards the top.

Why did it come on this list: Considered as intense cardio, this exercise can burn up to 100 calories in 10 minutes. Plus doesn't require any additional equipment.

Precaution: This exercise is really difficult to master. It takes a colossal effort to perform this consistently. I don't really recommend elderly people to go for it.

When to do them in a workout:

Sparingly: As mentioned on top of, they are very, very onerous, thus pace yourself.

In a Cardio Circuit: Incorporate 30-60 seconds of burpees every 3-4 minutes of a cardio circuit that has different exercises, like a march, jogging, jumping rope, step touches, etc.

In a Strength Circuit: Add 30-60 seconds of burpees for each 3-5 strength exercises, like squats, lunges, push-ups, and dips for 10-30 minutes.

In High-Intensity Interval Training: Do 30-60 seconds of burpees, rest for 30-60 seconds, and repeat for ten or additional minutes. you'll be able to conjointly use burpees during a Tabata sweat.

4. Jogging in one place

9 Most Effective Cardio Exercises that can be done at home

How to do: Jogging in a stationary position.

Why did it come on this list: It is the best exercise to warm yourself up for any other one. It brings your heart rate up, the muscles get ready for some intense exercise, increases your breathing rate which enhances oxygen supply in your body.

Precaution: You may feel pain in the joints after doing it for a long time consistently. Also, it seems to be not an interesting subject as it won't give the same experience and is not as intense as jogging outside.

When to do them in a workout:

As a warm-up: Begin by marching, it's better not to start suddenly. Then slowly modify that to a jog to organize your body for additional strenuous exercise.

In a Cardio Circuit: Alternate cardiopulmonary exercise in the same position with different cardio exercises, like walk, jogging, jumping rope, step touches, etc. Do every for 30-60 seconds, continuation the circuit for 10-30 minutes.

In a Cardio/Strength Circuit: Alternate 30-60 seconds of cardiopulmonary exercise in situ with strength exercises, like squats, lunges, push-ups, and dips for 10-30 minutes.
As a full of life Break: strive for cardiopulmonary exercise in situ after you want a full of life break at work or reception.

5. Mountain Climbing

How to do: You are basically running your knees in and out/to and fro while maintaining a push-up position.

Why did it come on this list: Builds up your heart rate and increases your endurance and stamina from the core.

It also increases your flexibility and a sort of quickness emerges in your body.

Precaution: Your overall body gets intense exercise. Hence you may feel you are no more capable of doing anything else. Beginners are advised not to do it continuously in one go since the effect of soaring muscles do not show up immediately.

When to do them in a workout:

In a Cardio Circuit: Add mountain climbing to your cardio circuit, doing them for 30-60 seconds anytime.

In a Strength Workout: mix mountain climbing with push-ups or planks to feature intensity.

In Combinations: for prime intensity, do a series of mountain climbing with burpees, alternate ten push-ups with ten mountain climbings.

6. Bear Crawls

How to do: Crawling like a bear.

Why did it come on this list: Builds up your heart rate and increases your endurance and stamina from the core.

It also increases your flexibility.

Precaution: At first it seems to be very simple and easy. But as you do it consistently, you will begin to see that you can no more able to maintain your position since your thigh muscles are taxed to a high extent. And it will appear as a sore muscle later. So be careful.

When to do them in a workout:

In a Cardio/Strength Workout: Incorporate 30-60 seconds of bear crawls into your regular cardio exercising or during a cardio circuit with different exercises like walking, jogging, jumping rope, burpees, etc.

In a higher Body Workout: Add 30-60 seconds of bear crawls for each 3-5 higher body exercises like push-ups, chest presses, or dumbbell rows to extend intensity, power, and strength.

In High-Intensity Interval Training: Do 30-60 seconds of bear crawls, rest for 30-60 seconds, and repeat for ten or additional minutes, or alternate bear crawls with different high-intensity exercises. You'll be able to conjointly use bear crawls during a Tabata exercise.

7. Kickboxing

How to do: Punching/Kicking or combinations of them on a bag or a dummy. (Not at all recommended to try on another person!)

Why did it come on this list: Just 10 min of kickboxing in the right way can burn up to 100 calories. Also, no additional equipment is required to do this exercise.

Precaution: Kickboxing can stress the joints to a high level. Hence make sure you take an adequate amount of rest after you do this exercise. Also, you may feel your muscles are stretched. Gently massage your muscles after the exercise is done.

When to do them in a workout:

Create Your Own Cardio Workout: If you're familiar with kickboxing, make your own combinations: Jab-cross-hook-upper, jab-cross-hook-knee smash-front kick, squats with front kicks, jumping front kicks, or sidekicks.

You can also try home kickboxing workout routine videos.

8. Squat Jumps

How to do: Stand straight, bend your knees and arms to form a defensive position, and then jump stretching your limbs.

Why did it come on this list: This exercise primarily strengthens your legs, brings your heart rate up, and burns a massive amount of calories. Moreover, you don't need any training or special skills.

Precaution: This exercise has a high impact and is a high-intensity exercise. Try to land softly by first landing the toes followed by the rest of the feet.

When to do them in a workout:

In a Cardio Workout: Incorporate 30-60 seconds of squat jumps into your regular cardio physical exercise or during a cardio circuit with alternative exercises, like walking, jogging, jumping rope, step

In a Lower Body Workout: Add 30-60 seconds of squat jumps once each 3-5 lower body exercise, like squats, lunges, or deadlifts to extend intensity, power, and strength.

In High-Intensity Interval Training: Do 30-60 seconds of squat jumps, rest for 30-60 seconds, and repeat for ten or a lot of minutes.

you'll conjointly use squat jumps during a Tabata physical exercise.

9. Stairs Exercise

How to do: Going up and down the staircase to perform a cardio workout.

Why did it come on this list: It's a great cardio workout. And since stairs are available anywhere, you can do this exercise anywhere.

It also brings your heart rate up, and burns calories.

Precaution: Make sure the stair isn't slippery or there are any obstacles like pieces of stuff on the staircase.

Use the handrail for additional safety.

When to do them in a workout:

In a Cardio Circuit: If you have a longer staircase (more than six stairs), work it into a cardio circuit: Alternate 1-2 laps up and down with other cardio exercises, such as jumping rope, jogging in place, jumping jacks, etc.

In High-Intensity Training: Run or walk up the stairs as fast as you can and walk back down to recover, repeating for 10 or more minutes. Or, jump onto the step with both feet and step down, or stand sideways with one foot on the step and jump, turning 180 degrees, and landing with the other foot on the step.

In Combined Cardio/Strength Workouts: Use one step for push-ups, lunges, dips, squats, step-ups, and more.

Suggested Reading:

1. Here's how you can change your life forever!

2. This is the Harsh Truth of your Life. And everybody Face it...

3. Shocking Health Benefits For An Optimistic Mind!!

The above listed exercises were the Best 9 cardio exercises that can be done at home.

What about mental health?

Now that you have got to know how you can get a full-body workout at home and maintain good physical health, let's talk about mental health. I just don't want to end up only giving solution for physical fitness but also give some tips for good mental health. So let's get going!

Top 9 tips which are very beneficial for maintaining your mental health:

1. Sleep Well

The first thing you need to check out is whether you are taking an adequate amount of sleep. Most people need about 6-8 hours of sleep. However, some studies say that a compulsory of 8 hours of sleep is a myth. Hence my advice is that it's better you personally figure out what duration of sleep best suits you.

2. Maintaining a Healthy Diet

A healthy/balanced diet is equally important for maintaining good mental as well as good physical health. Try to add more fruits and vegetables. Keep the body well nourished.

3. Plan and Prioritise

Plan ahead. See what's on first priority or what needs to be completed first. This way you will reduce the stress of managing the work.

Mainly it's recommended that people who are very much obsessed with work must try out this.

4. Listen to Music

Listening to music not only helps you in reducing your stress levels in your body. You can change the type of music as per your wish to overcome the particular type of feeling you are going through. Listening to sad music will help a lot in reducing your depression levels.

5. Walk, Run and Play

The more and more people you engage with the less lonely you feel. And remember, too much loneliness is responsible for you becoming tensed or stressed mentally. (Of course, it's hard to do this during the Pandemic)

6. Cut Down your Bad Habits

Start cutting down your consumption of alcohol, cigarette, and other addictive drugs. (If you don't have any bad habits, Congratulations!)

7. Stay Away from Electronics for a while

Stay away from electronics for at least 4 hours a day. Excessive browsing, spending too much time on social media can really have tremendous bad effects on your mental health.

8. Physical Exercise