When it comes to cardio workouts, your mind likely goes to memories of sprinting on the treadmill or biking tirelessly. Cardio has a bad rep because it’s often associated with long, painful bouts of running or biking to reap all of the amazing benefits of aerobic exercise. But not all cardio is made equal, and you can get your heart rate pumping with a number of cardio moves from home.
“A cardio workout, also known as an aerobic workout, refers to any rhythmic physical exercise that increases your heart rate,” says Kym Nolden, C.P.T., precision nutrition coach, and F.R.C. certified mobility specialist. A spike in heart rate delivers oxygen-rich blood to your muscles and organs, which then use it to perform their specific functions. “An aerobic exercise is something you can do while creating most of your energy to do said exercise with oxygen. This can include things like walking, hiking, jogging, biking, swimming, gardening, cleaning, farm work, and dance.”
Why should I do cardio?
As you up your cardio, your body’s ability to work harder increases, and your body becomes more efficient at transporting oxygen to the bloodstream. “This is also why cardio is so important for overall healthy but also for goals like building strength and losing weight,” Nolden says.
Currently, the Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, or a combination of both. And Nolden says the benefits are well worth it to add cardio into your fitness routine.
For one thing, cardio workouts help lower blood pressure, decrease stress, build strength, and improve sleep, Nolden says. And it also does wonders for mental health, too. “When we panic or cry too hard, we often hiccup or gulp air in. Adding cardio can strengthen your body’s stress response by strengthening your breathing systems,” she says. “Breathing can invigorate and calm your body.”
If you want to get more cardio in but dread the treadmill, not to worry. Below, Nolden offers 15 cardio moves to try at home. All you need is a yoga mat or towel, a set of light dumbbells, and a jump rope!
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start in a squat with your hands behind your head and elbows out wide. Step your right foot back and kneel down, followed by your left leg back so that you are in a kneeling posture resting on your knees. Then, step your right foot back out, followed by your left to return to a squat. Alternate sides.
Reps: 30 seconds on, 30 seconds off each side for three to five reps
How to: Start in a low lunge. Jump up while your switch legs in the air, then quickly switch them back as your land. Stay on one side for 30 seconds, followed by the other. Aim to land with bent knees to protect your joints.
3
Switch Jumps With Front Kick
Reps: 30 seconds on, 30 seconds off each side for three to five reps
How to: Start in a low lunge with your left knee forward. Jump up while your switch legs in the air, then land with your opposite leg forward in a low lunge. Jump back to starting position and then kick your right leg forward for one rep. Repeat on both sides for 30 seconds.
Reps: 30 seconds on, 30 seconds off each side for three to five reps
How to: Start standing straight up with your feet about hip’s width apart. Squat back and keep your knees over your ankles while you place your weight into your heels. As you come up, kick your left leg across your body and tap your left toe with your right hand.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start standing straight up with your feet about hip’s width apart. Take two lightweight dumbbells and rest them on your shoulders with your thumbs facing inwards. Squat down and keep your knees over your ankles while you place your weight into your heels. As you come up to stand, press your arms up overhead for an overhead shoulder press.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start standing straight up with your feet about hip’s width apart. Squat down and keep your knees over your ankles while you place your weight into your heels. Jump up to bring your knees to your chest and tap your hands to your knees. Land with knees bent in a squat position.
7
RDL Stance to Single Arm
Reps: 30 seconds on, 30 seconds off each side for three to five reps
How to: Start standing straight up with your right foot a step back. Raise your right heel and press on the ball mound of your right foot. With a dumbbell in your right hand and palms facing inward, squat down to lower the dumbbell towards the ground while keeping it close to the right leg. Straighten your right arm as you stand and press the dumbbell up towards the sky for an overhead shoulder press. Repeat on other side after 30 seconds.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start standing straight up with your feet about hip’s width apart. Place a medicine ball on the ground in front of you. Jump up to tap the bottom of your right foot on the ball, and quickly switch to tap your left foot as your right foot returns back to start.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start in a wide squat with toes slightly pointed outwards. Jump up to bring your legs into a low squat, then jump back to a wide squat. Keep your weight in your heels and stay low.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start in plank with shoulders stacked over wrists and feet about hip’s width apart. Spread through all 10 of your fingers and keep a slight bend in your elbows. As you press the mat away, jump to bring your feet to the exterior sides of your mat, then return them back to neutral plank.
11
Reverse Lunge Knee to Elbow
Reps: 30 seconds on, 30 seconds off each side for three to five reps
How to: Start in standing position with feet about hip’s width apart. Place both hands around the nape of your neck with your elbows out wide. Step your right back for a low lunge with your knee at about 90 degrees. Press into the ball of your right foot as you twist your torso and bring your left elbow across to brush your right knee.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start in a table top position with shoulders stacked over wrists and knees underneath hips. Tuck your toes and, with your knees bent, kick them up towards the sky. Land back in neutral table top.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start in a table top position with shoulders stacked over wrists and knees underneath hips. Tuck your toes and, with your knees bent, kick them up towards the sky. Land back in neutral table top.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start standing straight up with feet about hip’s width apart. Take a jump rope in both hands. Swing the jump rope around while you hop over it for 30 seconds or longer. For an extra challenge, play around with different variations, such as jumping on one foot at a time, high knees, butt kicks, or crossing your arms.
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start standing straight up with feet about hip’s width apart. Bend down to plant each palm under the shoulders as you jump your feet back to land in plank. To up the intensity, you can lower your belly all the way to the ground or land in a push up. Then, jump your legs back to the front of your mat and return to stand for one rep.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
More Stories
Cheer Your Growing Children By These Kid’s Birthday Party Ideas At Home
Top 7 Design Ideas to Enhance Your Interior
Front Yard Landscaping Ideas – No More Yawns When Neighbors See Your House!