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At home, a person may choose to do intense exercises, such as sprinting or burpees, followed by gentle jogging on the spot. This article will cover some of the top cardio exercises a person can do at home or the gym. According to the American Heart Association (AHA), an adult should get at least 150 minutes of moderate intensity aerobic exercise per week or 75 minutes of high intensity aerobic exercise per week.
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Set aside a minimum of two days for resistance training for 45 minutes each. That leaves you 60 minutes of cardio, and you can split that up into two days for 30 minutes per day. Athletes have a love-hate relationship with them for a reason.
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How to Program Cardio Workouts at Home
Inhale and lift knees off the floor, pressing hips up toward the ceiling. Press hands firmly into the mat and draw shoulder blades down. Jump from side to side as fast as possible, keeping chest lifted and landing softly. Push hips back and bend knees to lower into a squat (in preparation to leap). A. Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift hips back as though sitting in a chair.
Warm-Up: Plank with Shoulder Taps
You don’t need to do a warm-up beforehand because this workout has one built in. If you don’t feel comfortable doing the more advanced moves (like grapevine and squat jump), just walk or jog instead. For the nontimed moves, do as many reps as needed to feel like you’ve taxed your muscles, but stop before you lose your ability to maintain proper form. As mentioned above, you can adjust the difficulty of the dips, planks, and push-ups by changing where you place your hands and feet. Pros agree that jumping exercises are a particularly great form of cardio because they require you to use a lot of energy—and some of the largest muscles in your body—to get yourself off the ground.
It also strengthens your upper arms while working your back, core, and legs. Lateral shuffles increase your heart rate while improving your side-to-side coordination. If you’re new to cardio, these moves will help get you up to speed. Jesse Zucker (they/them) is a National Council on Strength and Fitness (NCSF) Certified Personal Trainer, 200 Hour Certified Yoga Instructor, and Precision Nutrition Certified Coach.
Standing alternating toe touches
Do a little bit of rope jumping alternated with walking, marching, jogging in place, or other heart rate-boosting moves, like burpees or skaters as you develop your efficiency and stamina. Aim to accumulate at least 30 minutes of cardio, five days per week. Exercise recommendations state that healthy adults should perform at least 150 total minutes of moderate-intensity exercise per week for health-related purposes. There are many cardio exercises a person can do to reach or maintain a moderate body weight or improve their health. Before any exercise, a person should take time to warm up their muscles to reduce the risk of injury.
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Instead of adding more and more reps, you can play with increasing your range of motion, slowing them down with tempo training, or adding a hold at the bottom for pause squats. For advanced athletes, you can swap out air squats for squat jumps. Intermediate exercises increase the intensity of the workout to get the heart pumping and the body moving. The American College of Sports Medicine recommend people engage in 150–300 minutes of moderate physical activity a week. This move will build lots of power and strength in the lower body while increasing heart rate and intensity. Try to absorb the impact with your muscles rather than your joints.
Best Cardio Exercises at Home
Plan your workout in advance and set out your tools or supplies before your workout starts. Knowing what you are going to be doing before your workout starts helps reduce some of the "static" that can make starting a workout more challenging. Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates by the National Association of Sports Medicine. As you build endurance and strength, progress to these intermediate moves. This is an easy, low-impact exercise that can be done on a curb or lowest step of a staircase.
The benefits of a stair workout
If you’re new to exercise or you haven’t exercised in a while, talk to your healthcare provider before starting a new program. They can offer guidance based on your health status and fitness level. Plank ski hops, also called plank skiers, combine planks and rotational jumps. The turning movement of the jump will challenge your strength and endurance. You can further design your HIIT sessions by doing bodyweight circuits to work your muscles at the same time.
Another way of designing a cardio workout at home is putting together bouts of high-intensity exercise with short rest periods to reach your desired length of session. High-intensity interval training (HIIT) is popular because it raises your heart rate quickly and can save time. At-home cardio exercises are great to put into a HIIT workout.
But if you don’t want even your kids judging your dance moves, simply lock yourself in your bedroom, turn up the tunes, and get jiggy with it to your heart’s content. Wave your arms in the air, do the twist, add a dab, or take things back to the ’90s with the Macarena. By Jennifer Purdie, M.Ed, CPTJennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."
You might consider getting a fan for home gyms to help make indoor workouts more comfortable. That said, the reality of sticking to a cardio workout at home is a little more nuanced. To make sure you are completing your cardio routine at home and sticking to your goals, there are some things to consider. It forces your arms to support your weight as you quickly move your legs. The sideways movement of this exercise mimics how a skater moves.
You can find a physical activity you enjoy and get moving from anywhere in a quick efficient session. You can structure them differently to help you train for heart health, endurance, or boosting your energy output for body composition goals. A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.
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