The word ‘Cardio’ is the short form for Cardiovascular exercise. Many people also call it aerobic exercise. Any activity that helps you increase the heartbeat rate can be categorized as cardio exercise. While a gym can help you doing many cardio exercises, most of the cardio workouts can be done at home.
In this article, we are going to focus on 7 cardio exercises to try at home without any heavy instruments. Though these exercises do not require any additional tool, we suggest everyone should get some basic adjustable dumbbells
for their home.
After reading this, you will know how to do different kinds of cardio exercises at home and keep yourself healthy and energized.
Let’s get started!
1. Jumping Rope/Skipping
The reason why we have put skipping in the first place of our cardio list to try at home is that it offers benefits for the whole body. What you all need is just a long piece of rope and a place to stand and jump comfortably. If you have not tried skipping yet, it’s high time for you to do it.
For burning extra fat from your body and draining calories quickly, skipping is very fruitful. You can burn nearly 1300 calories if you do skipping exercise for just about 10 minutes with quick speed. Here’s how to do it:
- Stand straight on a plain surface with your spine and head erected.
- Hold the two ends/handles of a rope with two hands behind by your side. Keep the hands at least 6 to 12 inches far from your waist.
- Use both of your hands simultaneously to swing the rope forward. When the rope comes near your feet from the front side, hop over it. Let the rope move behind. Keep repeating it with the help of your toes, wrists, and hands.
- Perform 2 sets of 30 reps, at first. Try to increase every day with 5 more reps.
2. Jumping Jacks
Jumping jack is a classic example of aerobic exercise done at home. From deltoids to laterals, thighs to quadriceps, it tones all of these. This is a fat-burning exercise that will help you lose weight. You can also tone your lower abs if you keep your tummy tucked while doing it. Here’s how to do jumping jacks:
- Stretch your both arms and legs.
- Stand straight with feet closer together. Keep your arms resting beside the body.
- Bend your knees slightly. Jump high on the air and try to keep yourself up.
- Spread your legs a bit wider. When you jump, keep shoulder-width apart.
- Besides the shoulder, you have to stretch your hands at the same time.
- With hands stretched out above your head, and shoulder-width apart, come down on the floor and let the feet rest.
Do 2 sets with 30 reps of jumping jacks for each. By the passage of time, try to reach to 100 reps.
3. Spot Jogs
This is one of the simplest exercises to try at home. You just need to find a plain surface to start this exercise. It is different from the regular jogs in the sense that, in the regular jogs you move from one place to the other while you stay on the same spot in this kind of instant jogs. No matter where you are, you can start spot jogs instantly. Here’s how to do spot jogs:
- Stand erect with two hands beside your body.
- Lift one knee after the other repeatedly and keep jogging at the same place.
- Jog continuously for one or two minutes.
4. Butt Kicks
Butt kicks improve the stability and balance of the body along with the agility. Here are the steps you should follow for doing butt kicks exercises:
- Stand upright. Place your two hands on two sides of your body.
- Contract the hamstring by bringing the right heel of your feet near your buttocks.
- Place the right foot’s ball on the ground and do the same with the left heel.
- Repeat the process with two feet one after the other.
- Once you feel more comfortable with this exercise, increase the speed.
- Perform 2 sets with 30 reps every day. Accelerate gradually to perform more.
5. Crab Walk
Crab walk is full of fun. It helps to improve the blood flow in your body. Along with working for legs, back and core, it is highly effective for strengthening the upper arms. Here's how to perform a crab walk:
- Sit on the floor with flat feet and bend knees. Under the shoulder, position your two hands on the floor. Fingers should be pointed forward.
- Now, it is time to raise your buttock off the floor.
- Walk backward with the help of our legs and arms. Make sure that the weight of your body is distributed evenly on the arms and legs. Otherwise, you might find it very difficult to do this cardio exercise.
- Continue this crab walk for a certain period or till you reach your desired distance.
6. Squat Jumps
While the regular squat is targeted to tone the lower part of your body, you can add the jump with the squat for a more intense cardio exercise. Let’s see how to do squat jumps:
Place your feet shoulder-width apart. Gradually, start to bend the knees and try to take a position as you do for a squat.
Take your arms back and swing the arms on the front again.
- While you swing the hands on the front, go for a jump and try to reach high. Come back on land gently. Repeat this process for a few minutes.
7. Mountain Climbers
Mountain Climbers cardio is easy to do. However, the effect it has on your body is not limited to one part of your body. Along with strengthening the muscles, this exercise helps to tone your thighs and abs. Here’s how to do mountain climbers:
- Take the plank position after your lie on the floor. Keep the balance of the bod on the wrists. From the toe to head, place your body in a straight line.
- Take your left knee towards the chest of your body by bending it, while you have to keep the lower back arched.
- Wait and hold the position for 2 seconds. Then go back to the original position.
- Do the same with the right leg. Complete one set with no break and perform 2 sets with 20 reps each.
Cardio exercises have dozens of benefits for your body. If you are looking for the cardio exercises to try at home that can be done without any heavy instruments, you can try the 7 cardio exercises mentioned above.