Cardiovascular workouts, sometimes called cardio or aerobic exercise, are critical for maintaining overall health. It helps raise your heartbeat instantly and causes your blood to beat more quickly.
At-home Cardio workouts can help your heart and lungs stay healthy by delivering more oxygen throughout your body, even when you have no time to rush to the gym. These workouts can also aid weight loss, improve sleep quality, and lower your risk of chronic disease.
But what if you don’t have time to go for a daily run or don’t want to go to the gym? You can still stay active by practicing a variety of aerobic exercises in the comfort of your home.
What Exactly is Cardio?
Any rhythmic physical action or movement that pushes and pumps your heart rate faster than usual is called cardio exercise or aerobic exercise.
Walking, cycling, and swimming are the most prevalent cardio exercises. Also, daily household activities like vacuuming and mopping are among many cardiac practices.
At-home cardio workout is very different from other forms of exercise, such as weight training or yoga at home. In cardio, everything depends on your body’s ability to use oxygen during the exercise, and the cardiac ability or capacity of a person might vary depending on several factors.
According to the American Heart Association research, genetics has a 20% to 40% influence on what you can perform cardio-wise. In addition, ladies have a 25% lower cardiac capacity than males, which declines with age for both sexes.
This doesn’t imply that your genes, gender, or age can’t help you improve your cardiovascular health. However, it’s helpful to be aware that various external factors might influence how (and how well) your body responds to cardio workouts.
What to Choose At-Home Cardio Workouts or Outdoor Cardio Workouts?
The first step in determining the best cardio workout for you is to decide what activities you enjoy doing. Consider what suits your personality and what you’d be comfortable incorporating into your daily routine.
This is a critical step because if you don’t enjoy the workout, you’ll be less likely to continue with it in the long run or see any results in your weight.
Running, cycling, and walking are wonderful options if you enjoy being outside. If you want to workout in the gym, you can use stationary bikes, elliptical trainers, treadmills, rowing machines, climbers, and the pool, among other things.
Do you want to raise your heart rate in the privacy of your own home? Jump rope, jumping jacks, running in place, and burpees are all workouts that can quickly be done at home. You can also get your treadmill or elliptical machine for a mini home gym set-up if you’re not a gym person.
Now, it’s possible that you don’t even know what you enjoy yet. In this scenario, try various activities to see which one or ones you enjoy the most. This procedure can be hit or miss, so don’t be scared to try something and then try something else if it doesn’t work.
Health Benefits of At-Home Cardio Workouts
You may not have time to leave the house for a workout on some days. However, the time it takes to drive to and from the gym, you may complete an entire workout at home.
According to the American Heart Association, even 10 to 15 minutes of exercise every day can help you improve your cardiovascular health. Weight loss, disease prevention, improved mood and vitality, and better sleep quality are advantages of aerobic activities.
Plus, regular at-home cardio workouts can improve your skin’s glow, control your appetite, and help you retain a healthy lifestyle as you age.
Other added benefits of performing regular cardiac exercise are as follows:
1. Cardio helps you lose weight faster than any other form of workout.
2. Cardio increases lung capacity, or how much air your lungs can hold.
3. Cardio workouts improve sleep quality, especially when done at a moderate to intense intensity.
4. Your bone density improves when you perform weight-bearing aerobic workouts like hiking or climbing stairs.
5. Cardio can reduce stress by boosting your ability to deal with problems positively.
6. It promotes feelings of well-being and may even relieve depression and anxiety.
7. Cardio workouts lower the risk of heart attack, stroke, high cholesterol, high blood pressure, diabetes, and several cancers.
8. Also, it will help you to sets a positive example for those around you, encouraging them to participate in physical activity like at-home cardio workouts.
5 Amazing At-Home Cardio Workouts
These are the five beginner-friendly at-home cardio workouts that can help you get started if you are new to exercising:
1. High Knees
This workout entails jogging on the spot with high legs.
- Standing with your legs together, start by placing your arms at your sides.
- Raise one knee up to your chest. Lower your leg and do the same thing with your other knee.
- Pump your arms up and down while alternating knees.
2. Jump Rope
Jumping over a rope with handles while continually turning it. If you are a pro in jumping over a rope, consider playing around with various jump rope variations, like – Criss-Cross or Side Swing or Jumping-Jacks with Jumprope.
You can perform jump rope sessions for 15 to 30 minutes non-stop or with few breaks.
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3. Jumping Jacks
Jump jacks are a great way to get a full-body workout. This traditional routine trains every muscle in your body while raising your heart rate.
- Standing with your legs together and place your arms at your sides.
- Slightly bend your knees. Jump and extend your arms overhead, spreading your legs wider than shoulder-width.
- Return to the middle. Repeat until you feel out of your breathe.
4. Jumping Squats
Squatting is a bodyweight exercise that targets the lower body and your core, and you can make a simple squat into an aggressive cardio workout by adding a jump.
- Begin by separating your feet shoulder-width apart.
- Lower yourself into a half-squat by bending your knees.
- Swing your arms back and forth for momentum.
- Now, as you swing your arms high, jump quickly.
- Return to a squat with ease; make sure you land softly on the ground with the help of your toes.
- Keep repeating for 30 seconds to 1 minute for 4 to 4 rounds.
5. Standing Elbows to Knee Touch
This low-impact aerobic exercise is perfect for beginners’ obliques fat. You’ll engage the core muscles on both sides when you lift your knees.
- Stand shoulder-width apart on your feet. With your elbows pointed outward, place your hands on the back of your head.
- Bend your right elbow down and your right knee up as you bend to the right.
- Return to your original starting position—rep on the other side.
The Final Takeaway
Now, you can put together a workout regimen that incorporates a variety of effective cardio and aerobic workouts to develop muscle, burn calories, and feel better with a bit of imagination and creativity.
Make sure that you perform at least 5-10 minutes of a steady pace dynamic warm-up; this will help prevent unwanted injuries.
Finally, make sure to end your workouts with 5-10 minutes of static stretching routines. This will help you prevent extreme muscle soreness the next day.