20-Minute Cardio Workout for People Who Hate Running. “Most cardio workouts produce heat in the body—the more strenuous the workout, the more heat it produces, and sweating is the body’s way of cooling down,” she says. Why: It's a killer cardio exercise, burning 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise). Land softly back into a squat position, knees bent. 3. Precautions: It's high impact, which may tax the joints, and it can be boring. Can You Really Burn 1,000 Calories in an Hour With Title Boxing Club? Because there's no forward motion, it isn't as intense as jogging outside. Continue alternating. Why: Mountain climbers raise the heart rate while building strength and endurance in the core. Variations: No push-up, push-up on the knees, keeping the knees down as you crawl in and out, What: Punching, kicking, and combinations thereof against a bag, the air, or (risky) another person. Jump ropes are inexpensive, travel well, require no special skills, and can be used anywhere you have space. Two words: plyometric exercises.“ [These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in … Modification: Instead of jumping over the “hurdle,” step over it, starting with the knee closest to the hurdle, and still driving the knees up toward chest. Variations: Endless combinations of kicks, punches, or both, What: Using a staircase for everything from cardio to strength training. RELATED: 20 Plank Exercises You Can Do at Home. * Your THR range for home exercise: _____ to _____. Meredith, 10 Moves for a Cardio Workout at Home—No Equipment Required. 19 Cardio Exercises You Can Do at Home Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Kirsten Nunez on August 22, 2019 Beginner and standing up... like a bear. Try it in the morning and you'll be energized and empowered throughout your day. Continue alternating, landing lightly with each step like you’re running in place. Then, quickly hop feet back up toward hands. Modification: Place hands flat on ground, step left foot back, then step right foot back and pause in plank. Immediately drive the opposite knee in toward chest. Medically reviewed by Richard Fogoros, MD, Best Ways to Use Jumping Rope in a Workout, Best Ways to Use Jumping Jacks in a Workout, Best Ways to Use Jogging in Place in a Workout, How to Add Intensity and Variety With Your Burpees, Best Ways to Use Mountain Climbers in a Workout, Best Ways to Use Squat Jumps in a Workout, Why You Should Try Squat Jumps to Build Your Leg Strength, Best Ways to Use Bear Crawl Push Ups in a Workout, Best Ways to Incorporate Stairs Into Your Workout, 19 Effective Cardio Exercises for a Gym-Free Workout, How to Burn 100 Calories in Just 10 Minutes While Working Out, 12 Time-Efficient Exercises You're Not Doing (But Should), 19 Bodyweight Exercises You Can Do At Home for a Quick Workout, Got 10 Minutes? No special skills are needed. 3. By Kelsey Cannon and Ebenezer Samuel, C.S.C.S. Squat Jumps. If you work through a cardio workout at home and finish it sweat-free, you’ll want to power up your intensity on the next go around. Then be sure to also try these cardio workouts you can do at home too! Or you can lace up your sneaks and head outside for a long run to turn up your heart rate and calorie burn. Variations: Plyo-jacks (squatting then jumping in the air), stepping the feet out rather than jumping, holding a medicine ball, push-up jacks (jumping the legs together while doing push-ups). This cardio workout at home is an efficient way to burn calories and keep your metabolism stoked. Why: Walking stairs is an excellent cardio workout and you can use the steps for a variety of other exercises. Repeat, while pushing your pace. Modification: Eliminate the hop and slow down your pace, still driving one knee at a time in toward your chest. Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees). How to: Choose your workout — Cardio, strength training or a mixture of both; Choose 10 different exercises — For cardio, focus on exercises with different levels of intensity. There are some effective bodyweight exercises for biceps and … Variations: Prisoner squat jumps (with your hands behind your head), froggy jumps (touch the ground when you squat), on aÂ BOSU, What: Squatting to the floor, walking the hands out to do a push-up, walking the hands back. Modification: From your plank position, walk feet up toward hands to create the reverse V shape, and then walk them back to a plank. What: Running the knees in and out from a push-up position. Here, learn how to perform a range of exercises and stretches for the lower back. Requirements: A staircase with at least one step. For the best results, turn the rope with the wrists, not the arms, and land softly. Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. Challenge yourself with mini intervals by alternating between a regular stair run and sideways stair run to burn more calories even after your workout. Then, place it back down. Requirements: Basic knowledge of kicks and punches. By Ashley Mateo and Adele Jackson-Gibson 2. Luckily, aÂ good cardio workout doesn't have to require a ton of space or fancy equipment. Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness. 3. Keep arms straight overhead as you go. If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings. Why: Squat jumps are a plyometric exercise that will raise the heart rate, burn calories, and increase power in the legs. 2. 3. RELATED: 5 Power Lunges for Killer Glutes. Do each exercise at your own pace for about 30 seconds with 30 seconds of cardio between exercises. Then, hop the feet back to a plank position. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Land softly with bent knees. Land softly back down, with bent knees. Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” Judine Saint Gerard, NASM-CPT, head coach at Tone House in New York City, tells Health. In a Cardio Circuit: Use jumping jacks in a circuit, doing them for 30-60 seconds and alternating them with other cardio exercises such as marching, jogging, jumping rope, etc. You can easily burn calories and rev your metabolism by doing cardio exercises at home without any equipment. Below are some home cardio exercises you can do anytime, anywhere. Follow the modified moves for 30 seconds each, with just 15 seconds of rest between each exercise. 1. Repeat. Do 2-3 rounds with 60-90 seconds of rest between each round. Continue alternating. A lunge is a great exercise because it mimics life, it … "I'm petrified," the actress said when she shared the news that her breast cancer came back. Cobra. Then stand up. Prefer staying on two feet and skipping the jumps? The symptoms of anxiety can be hard to detect. 3. A 10 min no-equipment, at home, jump, cardio workout! … Doing a quick cardio workout at home is more accessible than you might think. All rights reserved. Precautions: Extending the arms and legs all the way during punches and kicks can stress the joints. RELATED: 25-Minute Core-Strengthening Vinyasa Flow. Variations: Use a fitness step platform instead of actual stairs. Each one also has a low-impact variation for anyone jumping back into fitness after a long hiatus or someone who's starting a regular exercise routine for the first time. Lunges. Drive one knee in toward chest, then place it back down. Precautions: Watch for cats, dogs, toys, and children. Variations: Jumping on one foot, alternating feet, crossing the feet, jumping with high knees, double turning the rope, What: Repeatedly jumping the feet wide while circling the arms overhead, then back again. 2. How to Plan a Workout with Playing Cards, Try This Low-Impact and High-Intensity Tabata Workout, Burn More Calories With High-Intensity Circuit Training, Metabolic Conditioning for the Ultimate Calorie Burn. Get exercise tips to make your workouts less work and more fun. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels. Repeat. Place a yoga block or band next to you (or pretend there is a hurdle next to you). Lower Body Cardio Tabata, 20-Minute Heart Blast HIIT Workout, and this 30 Minute Home HIIT Workout. Modification: March the knees up toward the chest, eliminating the hop. Push your hips back and down, keeping weight in the heels as you lower into a squat. If you’re opting for the high-impact plyometric moves, do each exercise below for 30 seconds, and rest for 30 seconds between each exercise. TheyÂ may also remind you of elementary or high school gym class traumas. Why: They get the heart rate way up while building strength and endurance. Aerobic exercises usually involve your whole body — and they get your heart pumping and keep it that way. Start standing, feet slight wider than hip-width apart. Place both hands flat onto the ground in front of you and hop feet behind you into a plank. These high-tech cardio machines will give you a better workout than the busted-up old stepper in the basement. Variations: Stepping the feet back instead of jumping, jump up at the end, add a push-up,Â use equipment for an additional challenge (medicine ball, BOSU, kettlebell, or sliding discs). Then, step left foot in, step right foot in, and stand back up, bringing arms overhead. Aerobics is another word for cardio. 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