Cardio exercises at home:
Cardiorespiratory training, or cardio, is made up of cardio exercises at home that get the heart and lungs working and make them stronger, says Melissa Kendter, an ACE-certified trainer, functional training specialist, and EvolveYou coach. “They make your energy systems work harder, raise your heart rate, get your blood pumping, and help your circulatory system, which includes your lungs and heart, work better to get oxygen to your muscles. Then, you’ll be more physically fit and able to do more without getting tired or out of breath “she says.
Here are the 20 best cardio exercises at home;
1. Mountain Climbers
A. Get into a high plank position with your shoulders over your wrists, your fingers spread out, your feet hip-width apart, and your weight on the balls of your feet. From the shoulders to the feet, the body should be in a straight line.
B. Keep your back flat and look between your hands as you brace your core, lift one foot off the floor, and quickly bring your knee to your chest.
C. Put the foot back where it started and repeat with the other leg. Quickly move your knees in toward your chest as if you were running.
2. Speed Skaters
A. Stand on your left foot first. Leap to the right and put your weight on your right foot all at once.
B. Shift your weight and move your hips back while reaching your left arm toward the floor and your left leg back behind your right. Keep going back and forth. It is one of the cardio exercises at home.
3. Wall Sprints
A. Face a wall and put your feet hip-width apart. Do a push-up with your hands on the wall at shoulder height. Lean in until the angle of your body is 45 degrees.
B. Start by bringing one knee up to your chest. Then quickly switch legs as if you were trying to run through the wall.
4. Jump Squats
A. Stand with your feet about shoulder-width apart and your hands clasped in front of your chest. Squat down.
B. Push up with all your might and jump as high as you can. Drive through the heels, not the toes. As soon as you land, squat down. Repeat. (Love jump squats? Box jumps are a great way to step up your workout game.
5. Jump Rope Skips
A. Hop all the time at a steady speed. Keep your shoulder blades back and down, your chest up, and your landing soft. Use your wrists, not your arms, to move the rope. These can be really easy cardio exercises at home.
6. Kettlebell or Dumbbell Swings
A. Stand with your feet about the width of your shoulders apart and a kettlebell or single dumbbell about a foot in front of your toes. Bend down and grab the handle of the kettlebell or one side of the dumbbell with both hands. Keep your back straight and don’t round it.
B. Inhale and pull the weight back and up between your legs to start the swing. (In this position, the legs will straighten a little.)
C. Exhale, stand up quickly and swing the weight forward until it’s at eye level. This is called “hip drive.” At the top of the move, you should be able to see your core and glutes contracting.
D. Move the weight back down and up under the body. Repeat. You can choose this as a cardio exercises at home.
7. Thrusters
A. Put your feet about hip-width apart. Hold a dumbbell in each hand, palms facing in toward your thighs.
B. Hold the midline, then hinge the hips back and lower the dumbbells to the middle of the thigh. Then, straighten your legs and pull the dumbbells up vertically at the same time. Rotate your elbows so you can catch the dumbbells at shoulder height. Stand. This is where you start.
C. Sit your glutes back toward the ground while keeping your core tight, elbows high, and chest forward.
D. At the bottom of the squat, press your heels into the ground to straighten your legs while pressing the dumbbells overhead. When the legs are straight and the dumbbells are right over the shoulders with the biceps pressed against the ears, the rep is done.
E. Bring the dumbbells back up to your shoulders as you squat down to start the next set. It is one of the great cardio exercises at home.
8. Bear Crawl
A. Start in the position for a pushup.
B. Keep your knees off the ground and bent as you crawl forward by moving your arms and legs back and forth.
C. Keeping the torso straight and the abs strong.
9. Burpees
A. Stand with your feet shoulder-width apart and your weight on your heels. Keep your arms by your sides.
B. Put your hips back, bend your knees, and squat down.
C. Put your hands on the floor just inside your feet, right in front of them. Move the weight to your hands.
D. Jump back a few feet and land softly on the balls of your feet in plank position. From the head to the heels, the body should be in a straight line. Make sure not to let your back sag or your butt stick up.
E. If you want to, you can lower your body into a push-up or all the way to the floor while keeping your core engaged. Push up to get off the ground and back into the plank position.
F. Leap feet forward so they land just outside your hands.
G. Reach your arms up and jump up into the air quickly.
H. Land. For the next rep, drop back down into a squat. This is considered to be cardio exercises at home.
10. Single-Arm Press
A. Put your feet wide apart and bend your knees. Hold a dumbbell in your right hand and put your right arm in a goal post position (elbows open to sides at shoulder level). Keep left arm at side.
B. Keep your core strong and reach your right arm straight up.
C. Slowly lower the elbow to go back to the beginning. Finish the set and do it again on the left side. It is the best cardio exercises at home.
11. Froggers
A. Stand with your feet shoulder-width apart and your weight on your heels. Keep your arms by your sides.
B. Push your hips back, bend your knees, and squat down.
C. Put your hands on the floor just inside your feet, right in front of them. Move the weight to your hands.
D. Jump back a few feet and land softly on the balls of your feet in a plank position. From the head to the heels, the body should be in a straight line. Make sure not to let your back sag or your butt stick up.
E: Jump your feet forward so they land just outside your hands, and hold the low squat position. Repeat.
12. High Knees
A. Stand with your arms at your sides and your feet hip-width apart. Keeping your shoulder blades down and back, your chest up, and your core tight, lift one foot off the floor and quickly bring the knee to your chest.
B. Put the foot back where it started and do the same thing with the other leg. Quickly move your knees in toward your chest as if you were running. It includes the best cardio exercises at home.
13. Lateral Shuffles
A. Stand with your feet hip-width apart, bend your knees, and put your weight on your hips. Get to the core.
B. Step off with your left foot and shuffle to the right, keeping your chest in line with your knees. Keep stepping forward with your left foot for five steps.
C. Stop and do it again on the right side going left. Keep going in different directions.
14. Jumping Jacks
A. Stand with your feet touching and your arms at your sides.
B. Jump up, spread your legs apart, and raise your arms above your head. Land with your feet about hip-width apart, and then jump back together while lowering your arms to your sides. One repetition. This can be a beneficial cardio exercises at home.
15. Jumping Lunges
A. Start in a lunge position with your right leg in front and both knees bent at 90-degree angles. Make sure your right knee doesn’t go past your ankle.
B. Lower yourself 1 to 2 inches to gain speed, then push off the ground and jump up quickly, switching legs in the air. Land softly in a lunge, with your left foot in front. One repetition.
C. Do it quickly again, but switch legs each time.
16. Inchworms
A. Start by standing up. Reach down and briefly touch your toes. Then walk your hands out until they are in a pushup position.
B. Do a push-up, then walk your feet toward your hands and lift your hips up, like you would in the downward dog position.
C. Inch the feet as close to the hands as you can, then walk the hands out to the pushup position. It includes in cardio exercises at home.
17. Supine snow angel (wipers) exercise
This exercise should be done while a person is lying down. It works the shoulders, chest, and abdominal muscles.
To carry out:
A. Lay flat on your back with your feet on the floor.
B. Put the lower back on the floor by slightly tucking in the pelvis.
C. Spread your arms out from your shoulders and bend your hands slightly toward your ears.
D. Slowly bring the hands up to meet at the top of the head.
E. Lower the hands back to where they started and do it again. It is also said to be to do cardio exercises at home.
18. Trunk Rotation
A. Hold a heavy thing above your chest with your elbows out to the sides.
B. Turn to one side and then the other from the waist.
C. A person can also put their arms up to their shoulders and twist from side to side. Trunk Rotation is one of the toughest cardio exercises at home.
19. Stair Climb
A. One way to work out with stairs is to go up and down them several times.
B. Taking the stairs two at a time and going faster until you’re running can challenge the heart and leg muscles even more.
20. Lateral Shuffles
A. Start at one end of the room and get down low.
B. Shuffle to the other side of the room, bringing your feet together, and then shuffle back out and forward.
C. Increase the intensity of the exercise by going faster and squatting deeper.
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