They may also remind you of elementary or high school gym class traumas. RELATED: 4 Fat-Blasting Jumping Exercises. But when the temperatures drop or you just don’t have time to leave your house, you can still squeeze in a solid cardio workout at home. Push through the heel of the front left leg to explode up, switching feet in the air. RELATED: 20 Plank Exercises You Can Do at Home. Land softly back down, with bent knees. 4. How can you do that? 3. 20-Minute Cardio Workout for People Who Hate Running. That means working faster or taking fewer breaks. and standing up... like a bear. Repeat. Another cardio workout at home is stair running, as long as you have some stairs nearby. Make sure there's a handrail for safety. Luckily, a good cardio workout doesn't have to require a ton of space or fancy equipment. Then, place it back down. Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings. Why: Kickboxing can burn more than 100 calories in 10 minutes at the right intensity, requires no equipment, and can help you get out your aggressions. Continue alternating. Land softly with bent knees. View Exercise » 11. Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees). Clean out expired products and clutter to make way for a healthier you. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing. Squat Jumps. 3. With any plyo exercise, land softly to protect the joints. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Then be sure to also try these cardio workouts you can do at home too! How to handle a physician who doubts or dismisses your symptoms. Tips for success: Weight(s) can be small dumbbells, kettlebells or anything heavy you may have at home, like a purse or backpack, water bottles or gallon jugs or a heavy book. This cardio workout at home is an efficient way to burn calories and keep your metabolism stoked. Boost your heart rate and brain power with this quick home workout. Continue alternating. Do 2-3 rounds with 60-90 seconds of rest between each round. Cardio workouts are important to improve lung capacity and prevent the risk of coronary artery disease and diabetes (1). Can You Really Burn 1,000 Calories in an Hour With Title Boxing Club? Do each exercise at your own pace for about 30 seconds with 30 seconds of cardio between exercises. Thank you, {{form.email}}, for signing up. 10 Minute Walks DVD! Why: Jumping jacks burn about 100 calories in 10 minutes and no special equipment or skills are needed. Cobra. It is efficient, offers convenience, and you may even save money. 3. These high-tech cardio machines will give you a better workout than the busted-up old stepper in the basement. Then, quickly hop feet back up toward hands. Bend knees slightly and drive up and over, hopping over the “hurdle” as you drive knees up. Modification: Alternate curtsy lunges by stepping one foot diagonally behind you, lowering into a lunge position with knees bent 90 degrees. “Most cardio workouts produce heat in the body—the more strenuous the workout, the more heat it produces, and sweating is the body’s way of cooling down,” she says. 9 Ways to Get a Great Cardio Workout at Home, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness.". The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself. RELATED: 25-Minute Core-Strengthening Vinyasa Flow. Programs & workouts designed for seniors SilverSneakers On-Demand features a wide variety of videos specifically designed for people ages 65 and up. One example: Exercise 20 minutes in the morning before work, walk 20 minutes on your lunch break, and exercise for 20 minutes after dinner. Explode off your feet, extending your hips to jump up into the air. Repeat, hopping to the other side. Place foot back down and step back with the opposite foot. No special skills are needed. Keep these 53 handy moves in your at-home arsenal to work up a sweat anytime, anywhere. You can track this THR range by counting your pulse for 15 seconds and multiplying by 4. Requirements: A jump rope, a good pair of shoes, patience, and practice. If you need a cardio workout to kick off your at-home training, Saint Gerard has the perfect routine for you. There are some effective bodyweight exercises for biceps and … Why: They get the heart rate way up while building strength and endurance. Why: Walking stairs is an excellent cardio workout and you can use the steps for a variety of other exercises. Home Workout #7: The PLP Progression The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups – … Disclaimer: Please note that there is an affiliate link on this no equipment home cardio workout and I will earn a small commission if you purchase through that link. 2. Lower down as if you’re doing a push-up, keeping elbows tight by sides. Land softly back into a lunge position, right foot forward. Precautions: Watch for cats, dogs, toys, and children. Requirements: A staircase with at least one step. Repeat. Precautions: They're really, really hard especially if you try some of these more difficult variations. Here is a list of the best dummbbells for a home workout. Modification: Eliminate the hop and slow down your pace, still driving one knee at a time in toward your chest. Why: It's a killer cardio exercise, burning 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise). Stair workouts help you build strength and power in your lower body and gets the heart rate pumping. My go-to bodyweight exercises light … Precautions: This move is tougher than it looks and the intensity accumulates quickly. Meredith, 10 Moves for a Cardio Workout at Home—No Equipment Required. Start standing, feet slight wider than hip-width apart. 3. This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week. How to Plan a Workout with Playing Cards, Try This Low-Impact and High-Intensity Tabata Workout, Burn More Calories With High-Intensity Circuit Training, Metabolic Conditioning for the Ultimate Calorie Burn. Continue alternating. Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” Judine Saint Gerard, NASM-CPT, head coach at Tone House in New York City, tells Health. 2. Variations: Use a fitness step platform instead of actual stairs. 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). Doing a quick cardio workout at home is more accessible than you might think. It looks easy, but beginners may get tripped up. View Exercise » 13. THE MAT I USE: http://gorillamats.com?aff=19 (MADFIT10 for 10% off)⭐️SHOP MY COOKBOOKS! These apps, including Peloton, CorePower Yoga, … 2. Why: Mountain climbers raise the heart rate while building strength and endurance in the core. Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. The best part: the more you practice the less rest you’ll need. If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. Continued 4. For the best results, turn the rope with the wrists, not the arms, and land softly. Repeat. Why: It's great cardio, burning about 220 calories in 20 minutes. Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness. Modification: Eliminate the jump and push the pace of a regular bodyweight squat. Why: Squat jumps are a plyometric exercise that will raise the heart rate, burn calories, and increase power in the legs. Here, learn how to perform a range of exercises and stretches for the lower back. 1. By Ashley Mateo and Adele Jackson-Gibson By Kelsey Cannon and Ebenezer Samuel, C.S.C.S. Precautions: This exercise is high impact and high intensity, and requires strong joints and a strong heart. View Exercise » 12. BuzzFeed Life reached out to personal trainer and exercise physiologist Albert Matheny, C.S.C.S., founder of SoHo Strength Lab, and asked him to come up with a list of 12 exercise … Modification: Instead of jumping up from the lunge, drive through the heel of the front leg, bring back knee up toward chest and then kick it straight out in front of you. Here, she offers 10 plyometric exercises, plus how to time them to your heart-pumping advantage. Precautions: Jumping rope is high impact and requires practice. Modification: From your plank position, walk feet up toward hands to create the reverse V shape, and then walk them back to a plank. 3. Requirements: A door to the outside world, a decent pair of shoes, sunglasses, and sunscreen. Each one also has a low-impact variation for anyone jumping back into fitness after a long hiatus or someone who's starting a regular exercise routine for the first time. Or you can lace up your sneaks and head outside for a long run to turn up your heart rate and calorie burn. Land softly back into a squat position, knees bent. Modification: Place hands flat on ground, step left foot back, then step right foot back and pause in plank. Step back up to standing and repeat on the other side. A bit of heart rate work while working on total body movement. 4. exercise at home in the same manner, and have developed a THR range we feel is best for you. Make sure to keep hips up, core tight, forming a straight line from shoulders to heels. A 10 min no-equipment, at home, jump, cardio workout! Next, push through hands and lift hips all the way up to a downward-facing dog position. Jump ropes are inexpensive, travel well, require no special skills, and can be used anywhere you have space. If you have a skipping rope, you can swap one of the exercises with a 60-second burst of skipping. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. Aerobics is another word for cardio. Lower back into a squat. Challenge yourself with mini intervals by alternating between a regular stair run and sideways stair run to burn more calories even after your workout. Precautions: It's high impact, which may tax the joints, and it can be boring. Health.com is part of the Meredith Health Group. A home-based exercise routine can be a super easy and convenient way of fitting in a workout without having to hit the gym. Variations: Jumping on one foot, alternating feet, crossing the feet, jumping with high knees, double turning the rope, What: Repeatedly jumping the feet wide while circling the arms overhead, then back again. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels. Lower back pain is common, but doing strengthening exercises can relieve symptoms. Variations: No push-up, push-up on the knees, keeping the knees down as you crawl in and out, What: Punching, kicking, and combinations thereof against a bag, the air, or (risky) another person. Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. Exercises can relieve symptoms joints, and this 30 minute home HIIT workout below are some home exercises! To kick off your at-home training, Saint Gerard has the perfect routine you... Rate and brain power with this quick home workout hips to jump up into air! Plank position, right foot forward n't have to remember is to work hard so you in. Drive knees up toward the chest, then place it back down and drive and!, step left forward, and you may have an anxiety disorder feet and skipping the jumps s... 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