Cardio Exercises at Home

Cardio Exercises at Home

You can do cardio workouts in the gym on simulators (treadmill, bicycle, ellipsoid), and at home without additional equipment. We bring you a unique selection of cardio exercises and a ready-made home cardio workout plan to lose weight and burn calories.

Cardio Exercises at Home

General Information on Cardio Workouts at Home

For some, cardio is a hated activity; for others, on the contrary, it is a real passion and pleasure. But no matter how you think about cardio training, it is one of the key components of fitness. Be sure to incorporate cardio into your workout plan, even if you have low endurance or are a beginner. If you choose an adequate feasible load, then cardio workouts will be available for everyone.

Why Do You Need Cardio Workouts?

Before moving on to cardio exercises at home, let’s again remember what aerobic activity is for:

  • Improving the work of the cardiovascular system by training the heart muscle
  • Burning calories and increasing muscle tone
  • Development of endurance
  • The release of negative emotions, reducing the risk of depression
  • Acceleration of metabolic processes
  • Reducing the risk of diabetes by reducing sensitivity to changes in blood sugar
  • Improvement of the respiratory system
  • Increased bone density

Plus, moderate cardio will keep you energized throughout the day, making you feel refreshed and energized. Unless, of course, it’s an ultra-intense activity that has been done to your limits. In this case, on the contrary, breakdown and fatigue are possible.

Rules and Features of Home Cardio Workouts:

  • Always do cardio at home with your sneakers on. Not barefoot, not in socks, not in sneakers, but sneakers. Training without sneakers can be dangerous for joint problems and injuries.
  • It is best to use a heart rate monitor or fitness bracelet to measure calorie consumption during cardio workouts accurately. On average, a 30-minute high-intensity cardio workout burns 300-400 kcal. Medium intensity: 250-350 kcal. Low intensity: 200-250 kcal.
  • When doing cardio workouts, try to keep your heart rate between 130-150 beats per minute. These are the optimal boundaries for high-quality and safe heart training and effective calorie burning. If you do not have a heart rate monitor, you can pause for 15 seconds and measure your heart rate (or in between sets).
  • If you have a problem with varicose veins, you can use compression stockings or knee-highs, protecting the veins from overload and injury. But shock jumps are best avoided.
  • It’s much more effective to do interval cardio workouts. For example, 30 seconds of intense work – 15 seconds of rest (or the popular version of Tabata training: 20 sec / 10 sec – more on this below). This will help you burn more calories, reduce muscle loss, speed up fat burning, and allow you to work out as productively as possible in less time.
  • Cardio exercises for women and men are the same, and the approach to aerobic training is not fundamentally different unless men’s endurance is usually higher.
  • Always start your home cardio workout with a warm-up and end with a cool down. Check out our pre-workout warm-up and post-workout stretches.
  • If you want to lose weight, do not forget about nutrition, which is the most important factor in burning fat. Even with regular exercise, it is impossible to lose weight without dietary restrictions.

Cardio exercises are presented in GIF animation, which will help you clearly understand how the movements are performed. After the pictures is a variant of the lesson plan for 25-30 minutes. You can change the duration and intensity of your cardio workout yourself at home by increasing or decreasing the number of laps.

Low-impact Cardio Exercise for Beginners Without Jumping

This selection of at-home cardio exercises is suitable for beginners and those who avoid jumping, for example, due to joint problems or varicose veins. These cardio exercises can help you raise your heart rate and get an effective cardio workout even without jumping.

  • Breeding arms and legs
  • Walking with a shin overlap
  • Raising the knees to the chest
  • Skater
  • Pulling up the knees
  • Raise the knees + lunge back
  • Sprinter
  • Boxing
  • Sidekick with touching the floor
  • Kicking forward and backward of opposite legs
  • Low impact burpees
  • Plank walking
  • Breeding legs in the bar

25 Minute Cardio Workout Plan for Beginners

All exercises are shown in the table:

Cardio Exercises at Home

We repeat each exercise for 30 seconds, then rest for 15 seconds. We repeat each round in 2 circles. Rest for 1 minute between processes. If you want to change the workout time, you can adjust the number of laps and exercise times.

The Sprinter, Knee Pulls, Side Kick, and Forward and Backward Kick exercises are performed on one leg in the first round and the other in the second round.

Intermediate Cardio Exercise

These cardio exercises are suitable for more experienced exercisers or those who can easily tolerate cardio and jumping.

  • Running with a shin overlap
  • Running with high knees
  • Jumping with arms and legs
  • Scissors
  • Jumping to the side
  • Plyometric side lunge
  • Squats with raising arms
  • Jump to the wide squat
  • Jump squats
  • Horizontal run
  • Jumping in the plank with leg extension
  • Touching the feet in the back plank
  • Running from side to side

Medium 25 Minute Cardio Workout Plan

All exercises are listed in the table below. Some of the exercises are taken from the entry-level so that you have the opportunity to take a breath and endure the session from start to finish.

Cardio Exercises at Home

 

We repeat each exercise for 30 seconds, then rest for 15 seconds. We repeat each round in 2 circles. Rest for 1 minute between processes. If you want to change the workout time, you can adjust the number of laps and exercise times.

Exercises Plyometric Side Lunge and Back and forth Kicks are performed on one leg in the first round and the second round.

Advanced Cardio Exercises

If you do the mid-range cardio workout with ease, then you can complicate your program even further. Note: The following cardio exercises are only suitable for experienced exercisers without health problems.

  • Jumping 180 degrees
  • Jumping lunges
  • High jump
  • Jumpstart
  • Seashell jump
  • Sumo jump squat
  • Burpee
  • Push-ups + kick with feet
  • Rock climber
  • Jump in the bar
  • Vertical jump in the plank

30 Minute Advanced Cardio Workout Plan

All exercises are listed in the table below. Some of the exercises are taken from the intermediate level so that you have the opportunity to take a breath and endure the session from start to finish.

Cardio Exercises at Home

We repeat each exercise for 40 seconds, then rest for 20 seconds. We repeat each round in 2 circles. Rest for 1 minute between processes. If you want to change the workout time, you can adjust the number of laps and exercise times.

Cardio Workouts at Home Using the Tabata Method

Tabata workout is a form of cardio exercise in which explosive, intense intervals alternate with short rest intervals. Cardio training, according to the Tabata method, assumes the following scheme:

  • We train for 20 seconds.
  • We rest for 10 seconds.
  • We perform each exercise for 8 approaches, between exercises 1 minute of rest.
  • One Tabata round lasts 4 minutes.

We offer you 2 options for Tabata training at home: for intermediate and advanced training. Usually, 8 exercises are included in one Tabata workout; in this case, the lesson lasts ~ 40 minutes, but there may be other options at your discretion. It is better for beginners to practice Tabata training, but to choose a lesson plan from the ones suggested above.

Scheme for performing cardio training at home according to the Tabata protocol:

  • The Tabata Workout Includes 8 Exercises
  • Each exercise is performed in 8 sets
  • Each set involves 20 seconds of work and 10 seconds of rest.
  • One exercise takes 4 minutes
  • Rest 1-1.5 minutes between exercises
  • The total duration of 8-round tabata cardio workout is 40-45 minutes

Tabata Workout for Intermediate at Home

Exercises that go into the cardio workout:

  • Shin-overlap running
  • Jump squats
  • Knee pulling
  • Plank jumps with leg extension
  • Plyometric side lunge
  • Jumping with arms and legs
  • Touching the feet in the reverse plank
  • Jumping to the side

Exercises “Pulling the knees” and “Plyometric side lunge” perform 4 sets, first on one side, then on the other.

Execution scheme:

  • We perform each exercise according to the scheme: work 20 seconds and rest 10 seconds (this is one approach)
  • We perform each exercise in 8 approaches, then move on to the next exercise.
  • Rest 1-1.5 minutes between exercises
  • Total workout duration: 40-45 minutes

Advanced Tabata Workout at Home

Exercises that go into the cardio workout:

  • Jumping lunges
  • Running with high knees
  • Burpee
  • Jump to the wide squat
  • Horizontal run
  • Bouncing Sumo Squat
  • Scissors
  • Jumping 180 degrees

Execution scheme:

  • We perform each exercise according to the scheme: work 20 seconds and rest 10 seconds (this is one approach)
  • We perform each exercise in 8 approaches, then move on to the next exercise.
  • Rest 1-1.5 minutes between exercises
  • Total workout duration: 40-45 minutes

What Else is Important to Know About Cardio Exercise at Home

How Many Times a Week Should You Do Cardio Workouts?

1. Do you want to lose weight:

  • If you plan to alternate strength and cardio workouts on different days, then do cardio 30-45 minutes 2-3 times a week.
  • If you plan on doing strength and cardio workouts on the same day, then do 15-30 minutes of cardio 3-4 times a week.

Cardio Exercises at Home

  • If you plan to alternate strength and cardio workouts on different days, then do 40-50 minutes of cardio once a week.
  • If you plan on doing strength and cardio workouts on the same day, then do 20-30 minutes of cardio 2 times a week.

When to Do Cardio: After or Before Strength Training?

If you are doing intense strength training with heavy weights for muscle growth, do cardio after strength training.

If you’re doing strength training with light weights to tone your muscles, it doesn’t matter when to do cardio. Focus on your well-being. If you find it challenging to fully train after cardio load, start your lesson with strength exercises. If, on the contrary, you do not have enough energy for cardio after strength exercises, then start your class with cardio exercises.

How Else Can You Do Cardio Workouts at Home?

But if regular cardio exercises at home seem boring to you or simply inappropriate, you can choose another type of activity to develop the cardiovascular system:

1. Trainers. You can buy a treadmill, an ellipsoid, a bicycle at home, and then the question of choosing a cardio workout will disappear by itself.

Step aerobics. With this type of cardio like step aerobics, you will never be bored, and the load on your knees during step aerobics is much lower than during jumping. More about it: Step aerobics: benefits and effectiveness.

3. Walking stairs. If you live in a block of flats, walking up the stairs can boost your heart rate, burn calories, and work effectively on your legs’ problem areas.

4. Jump rope. Another fun aerobic exercise is jumping rope. More on this in the article: Jumping rope.

5. Classes on ready-made video workouts. If you like to study ready-made video tutorials, then watch one of our selections.

Final Word

In this article, we tried to collect all the possible options for cardio workouts at home. You can always optimize your training for your ability by changing the length of the rounds, rest times, and cardio exercises.

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