Wednesday, Feb 28, 2024

For a stronger, healthier you, try these simple at-home cardio exercises



Jose Castillo

Cardio workouts are often associated with endless miles on the bike or running on the treadmill. Cardio is often seen as a painful, slow-paced form of exercise. You don't have to do all cardio at once. There are many cardio moves you can do at home that will get your heart pumping.

"A cardio workout is also known as an aerobic exercise, or any rhythmic physical activity that increases your heart beat," Kym Nolden C.P.T. precision nutrition coach and F.R.C. Certified mobility specialist. An increase in heart rate is what delivers oxygen-rich blood into your muscles and organs. They then use this blood to perform their particular functions. An aerobic exercise is one that you can do while generating most of the energy necessary to perform said exercise with oxygen. This could include walking, running, biking, swimming and cleaning up after a farm or other work.

Cardio should I do it?

Cardio increases your body's ability and efficiency to transport oxygen into the bloodstream. Nolden explains that cardio is important for both overall health and for goals such as building strength or losing weight.

The Department of Health and Human Services recommends that adults do at least 150 minutes of moderate or vigorous aerobic activity per week. Nolden believes that adding cardio to your exercise routine is a worthwhile investment.

Nolden states that cardio exercises can help lower blood pressure, stress levels, increase strength and sleep quality, as well as reduce blood pressure, stress, anxiety, depression, and stress. It also has positive effects on mental health. "When we cry too much or panic, we often hiccup and gulp air in. Cardio can help to strengthen your body's stress response and improve your breathing system," she said. Breathing can calm and invigorate your body.

You don't have to be afraid of the treadmill if you want to do more cardio. Nolden has 15 home cardio moves. You will need a towel or yoga mat, light dumbbells and a jumprope.

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1
Surrender

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

How to: Begin by squatting with your elbows wide and your hands behind you head. Your right foot should be pointing back. Next, your left leg should be pointing back. Now you will be kneeling on your knees. Next, bring your right foot forward and then your left. This will allow you to return to a squat position. Alternate sides.

2
Stag Jumps

Reps 30 seconds on each side, 30 seconds off for three to five repetitions

How to: Begin in a low lunge. Jump up and switch your legs in the air. Then, quickly switch your land back. For 30 seconds, stay on one side and then switch to the other. To protect your joints, aim to land with your knees bent.

3
Switch Jumps with Front Kick

Reps 30 seconds on each side, 30 seconds off for three to five repetitions

How to: Begin in a low stance with your left leg forward. Jump up with your legs straight and switch legs. Then, land in a low lunge position with your opposite leg in front. Return to your starting position, then jump back and kick your right leg forward. Continue this for 30 seconds.

4
Tap the Squat opposite toe

Reps 30 seconds on each side, 30 seconds off for three to five repetitions

Steps to take Stand straight up with your feet shoulder width apart. Keep your hips bent and your knees above your ankles. Begin to raise your left leg and cross your legs. Next, tap your left foot with your right hand.

5
Thrusters

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

Steps to take Stand straight up with your feet at hip-width apart. Two lightweight dumbbells are all you need. Place them on your shoulders, with your thumbs facing inwards. Keep your knees above your ankles and squat while placing your weight in your heels. For overhead shoulder presses, lift your arms overhead as you rise to stand.

6
Tuck Jumps

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

Steps to take Stand straight up with your feet shoulder width apart. Place your weight in your heels and squat down. You can jump up and bring your knees towards your chest. Then, tap your hands on your knees. Place your knees in a squat position.

7
RDL Stance for Single Arm

Reps 30 seconds on each side, 30 seconds off for three to five repetitions

Step by step: Stand straight up and take a step back. Press down on your right foot's ball mound. Holding a dumbbell in one hand, palms facing inwardly, lower the dumbbell towards your right leg. For overhead shoulder presses, straighten your right arm and lift the dumbbell towards the sky. After 30 seconds, switch sides.

8
Ball Taps

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

Steps to take Stand straight up with your feet approximately hip width apart. Place a medicineball on the ground in front. Jump up and tap your right foot on top of the ball. Then quickly switch to tapping your left foot so your right foot is back at the start.

9
Pop Squats

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

How to: Begin in a wide squat, with your toes slightly outwards. Jump up and bring your legs to a low squat. Then, jump back to a wide-squat position. Your weight should be in your heels, so keep it low.

10
Plank Jacks

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

How to: Stand on a plank with your shoulders over your wrists, and your feet approximately hip width apart. Spread your fingers out and bend your elbows slightly. Jump to bring your feet towards the outside edges of the mat. Then, return your feet to neutral plank.

11
Reverse Lunge Knee to Elbow

Reps 30 seconds on each side, 30 seconds off for three to five repetitions

How to: Stand straight up with your feet approximately hip width apart. With your elbows extended, place your hands on the nape of you neck. Your right leg should be extended to the side, and your knee should be at 90 degrees. As you press into your right foot, twist your torso to extend your left elbow and brush your right knee.

12
Plank Tuck Jumps

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

How to: Place your shoulders over your wrists, and place your knees under your hips. With your knees bent, tuck your toes, and then kick your feet up towards the heavens. Recover to neutral position on the table top.

13
Jump Rope

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

How to: Place your shoulders over your wrists, and place your knees under your hips. With your knees bent, tuck your toes, and then kick your feet up towards the heavens. Recover to neutral position on the table top.

14
Jump Rope

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

Step by step: Stand straight up and place your feet at about hip width. Grab a jump rope with both hands. You can swing the jump rope in both hands while you hop on it for up to 30 seconds. You can also try different combinations, like jumping on one foot, jumping on the other, butt kicks or crossing your arms.

15
Burpees

Reps 30 Seconds on, 30 Seconds off for 3 to 5 reps

Steps to follow: Stand straight up with your feet hip-width apart. As you bend down, place each palm under your shoulders and then jump back to land on plank. You can either lower your belly to the ground, or do a push-up to increase the intensity. Next, lift your legs to the front of your mat. Then return to standing for one rep.


Did you miss our previous article...
https://247healthmag.com/workouts/this-15minute-workout-will-tone-and-strengthen-your-entire-body