According to Kym Nolden, C.P.T., precision nutrition coach, and F.R.C. certified mobility specialist, incorporating 8 cardio exercises to try at home and any rhythmic physical exercise that increases your heart rate are great ways to get your heart rate up and maintain good cardiovascular health. Your muscles and organs receive oxygen-rich blood from a heart rate increase, which they use to carry out their specific tasks. An aerobic exercise is one that you can do while using oxygen to generate most of your energy. Dancing, gardening, farm work, walking, jogging, biking, swimming, and hiking are all examples of this.
Why should I exercise and do cardio?
Your body will be able to work harder and be more effective at transporting oxygen into the bloodstream as you increase your cardio. According to Nolden, this is another reason why cardio is so crucial not only for achieving objectives like weight loss and strength building.
At the moment, adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, or a combination of the two, according to the Department of Health and Human Services. Additionally, according to Nolden, adding cardio to your fitness routine is well worth the advantages.
According to Nolden, cardio exercises help improve sleep, reduce stress, build strength, and lower blood pressure. Additionally, it has positive effects on mental health. We frequently hiccup or inhale air when we panic or cry too much.” By strengthening your breathing systems, cardio can improve your body’s stress response, she claims. Your body can be energized and calmed by breathing.
Don’t worry if you hate the treadmill but want to do more cardio. Nolden provides 15 at-home cardio moves below. A jump rope, a light set of dumbbells, and a yoga mat or towel are all you need!
1. Surrender
Reps: For three to five repetitions, rest for thirty seconds.
Start in a squat position with your elbows spread wide and your hands behind your head. Step back with your right foot and kneel down with your left foot, resting on your knees, in a kneeling position. After that, to get back into a squat position, step your left foot out first, then your right. Switch sides.
2. Stag Jumps
Reps: 30 seconds on, 30 seconds off, and three to five repetitions on each side.
Start by lunging low. Jump while switching legs in the air and then switch them back quickly as you land. After spending 30 seconds on one side, switch to the other. To protect your joints, aim to land with your knees bent.
3. Squat Opposite Toe Tap
Reps: 30 seconds on, 30 seconds off, and three to five repetitions on each side.
Your feet should be about hip-width apart when you begin standing straight up. While placing your weight in your heels, squat back and keep your knees over your ankles. Tap your left toe with your right hand and kick your left leg across your body as you ascend.
4. Switch Jumps With Front Kick
Reps: 30 seconds on, 30 seconds off for three to five reps on each side.
Begin in a low lunge with your left knee forward. Jump up while switching legs in the air, then land in a low lunge with your opposing leg ahead. Return to the beginning position before kicking your right leg forward for one rep. Repeat for 30 seconds on each side.
5. Thrusters
Reps: three to five reps of 30 seconds on, 30 seconds off.
To begin, stand straight up with your feet approximately hip width apart. Place two lightweight dumbbells on your shoulders with your thumbs facing in. Squat down, keeping your knees over your ankles and your weight in your heels. As you rise to your feet, extend your arms overhead for an overhead shoulder press.
6. Tuck Jumps
Reps: three to five reps of 30 seconds on, 30 seconds off.
To begin, stand straight up with your feet approximately hip width apart. Squat down, keeping your knees over your ankles and your weight in your heels. Jump up and tap your hands on your knees to raise your knees to your chest. In a squat stance, land with your knees bent.
7. Tuck Jumps
Reps: three to five reps at 30 seconds on, 30 seconds off.
To begin, stand straight up with your feet hip-width apart. Squat with your knees over your ankles and your weight in your heels. Jump up and tap your hands on your knees. Squat down with your knees bent.
8. Ball Taps
Reps: three to five reps of 30 seconds on, 30 seconds off.
To begin, stand straight up with your feet approximately hip width apart. Place a medicine ball in front of you on the ground. Jump up and tap the bottom of your right foot on the ball, then rapidly switch to tapping the bottom of your left foot as your right foot returns to the starting position.