Cardiovascular exercise, also known as aerobic exercise, is important to healthy health. Your heart rate increases, which makes your blood pump faster. This provides more oxygen to the entire body, which keeps the heart and lungs healthy. Regular cardiovascular exercise can also help you lose weight, sleep better, and lower your risk for chronic diseases.
But what if you can’t go running every day or don’t feel like going to the gym? There are also a lot of cardiovascular exercises you can do at home. Cardio exercises are an important component of your health and well-being.You don’t have to spend hours in the gym to maintain your cardiovascular fitness and to lose weight in the process. You can implement an effective cardio workout at home, even if you don’t have a lot of space or equipment to do it.
What is Cardio?
The basic definition is any exercise that increases your heart rate, opening up the possibility of much more than running or brisk walking. The following is a list of some of the best cardiovascular workouts that you can add to your exercise without leaving home.
Burpees may be the dread of CrossFit pros, but they offer an amazing cardio workout in a short time. You don’t need any tools or a lot of space to make them a perfect fitness workout at home.To do a burpee, alternate between a plank position and a jump forward in the air. Be sure your hands are flat on the floor and that your back is straight. You can burn more than 100 calories in just 10 minutes. We suggest starting slowly and making your way to prevent injuries for up to 10 minutes or longer.
Do you have good memories of jumping the rope as a child? Well, you can apply that to your exercises by jumping the rope at home. Jumping rope is often considered the best cardiovascular exercise and many athletes use it for cross-training. You can do it almost anywhere with just a simple jump rope that you can buy in many places, making it a great cardio workout at home. If you jump rope for just 20 minutes, you can burn about 220 calories.
Another cardiovascular exercise at home that could bring you back to your childhood is jumping jacks. Like burpees, jumping for 10 minutes at a time can burn about 100 calories. You can easily incorporate jumping into the interval training that involves some of the other activities on this list, such as bumps, jumping ropes, and squats. You can jump anytime and at any time without the need for equipment.
Another great cardio exercise that you can perform on your own or as part of a cardio workout is squat jumping. As the name implies, you start in a squat and then jump, trying to get as high as possible and then land in the squat again. It is high impact, especially on the knees, so you need to be careful when you are a beginner or if you suffer a knee injury
Want to feel the heat in a more organized cardio session? Then try kickboxing, the best cardiovascular exercise to do at home. Kickboxing is a combination of karate and boxing that is great not only for cardio but also for exertion. You can use some gear, like a punching bag and exercise video, or you can do it on your own if you already have some skills. Besides burning about 100 calories for every 10 minutes of exercise, you can also get rid of stress and aggression.
Do you want to have fun with your cardio training at home? Then put on some music and dance. Anything that makes your heartbeat exercises your cardiovascular system and certain dance moves helps build muscle, too.
Running the stairs
Another cardiovascular exercise at home is stair running, as long as you have some stairs nearby. Stair workouts help you build strength and power in your lower body and speed up your heart rate. Challenge yourself with mini intervals alternating between a normal run of the stairs and a run of the side stairs to lose more calories even during your exercise. Make sure you have the best training shoes so that you can do some ladder exercises too if you have a single ladder somewhere, or if you buy a special exercise stool like the Tone Fitness Aerobic Stepper or The Step Original Aerobic Platform.
You don’t need to go outside or exercise on the treadmill to reap the benefits of running; simply jogging around your home provides many of the same benefits. Of course, you may find it boring to run in one place for an extended period. That’s why most people incorporate jogging instead of other exercises, such as burpees, jumping rope, or strength training for a complete workout.
For a great exercise program, mix it up. Include several rounds of each of the exercises above for a good 20-30 minute session, which will also burn fat and build muscle. Exercise is a key component of your overall fitness and wellbeing. Always consult a doctor before doing any intensive exercise and start slowly and improve your physical condition to reduce the risk of injury. Check with the doctor before beginning a new exercise routine.
If you are fit, you will not have any health problems because your capacity is higher. That’s just one example of how you can benefit from cardiovascular exercise.
Cardiovascular exercise can also:
- Strengthen your heart and muscles
- Burn calories
- Helps control your appetite
- Boost your mood by releasing endorphins
- Helps you sleep better at night
- Reduce the pain and stiffness of arthritis by moving the joints
- Help to reduce or monitor high blood pressure, heart disease, and diabetes.
How to get the most out of your training
Warm-up: Begin each session with a 5-10 minute warm-up. This will increase blood flow and relax your muscles, reducing the risk of injury.
Cooldown: Rather than abruptly stopping your workout, slow down for the last 5-10 minutes.
Invite a friend: Exercise is always more fun with a training partner.
Aim for 150 minutes: During the week, try to get at least 150 minutes of moderate activity. You can stretch this over time by completing 30 minutes of sessions five days a week.
If you are new to exercise or haven’t done it in a while, talk to your healthcare provider before starting a new program. They can offer guidance based on your health and fitness level.
You should also talk to your provider if you have:
- Heart disease
- Lung conditions
- Any injuries
It is also important to progress gradually. By slowly increasing your intensity and speed, you will reduce the risk of injury.
Cardiovascular exercise keeps your heart, lungs, and muscles healthy. And you don’t even have to leave the house to add it to your workout schedule. Just remember to warm up and start slowly, especially when you’re trying to make a new move.
- Rope jumping
- Walking with dumbbells
- Box squats
- Bear crawls
- Battle ropes
Too much cardio can burn your muscles. This will have an effect on your metabolism and it can make it more difficult to lose weight. Weakened immune system: unnecessary cortisol production, which not only leads to catabolism (the catabolic condition under which the tissue breaks down) but even to chronic disease.
- Beet salad
- Hummus and raw vegetables
- Veggie omelet
- Apple or banana with peanut butter