Are you aware that according to the World Health Organization, dedicating 150 minutes weekly to exercise is all it takes? That’s less than 24 minutes daily to enhance your health and fitness. Achievable, right? And guess what? I can guide you on this journey!
One simple method to kickstart movement is by adding cardio exercises to your home workouts. Consistency in cardio not only relieves stress and aids weight loss but can also prevent heart disease.
Eager to begin your at-home cardio routine? Keep reading for more!
7 Best Cardio Exercises:
1. Butt Kicks
Butt kicks do wonders for your cardiovascular system, muscle strength, and endurance, all while using your body weight as resistance.
There are various ways to perform butt kicker exercises, often resembling running in place while kicking your heels to your bottom. Around 30 seconds of this exercise pumps up your heart rate, prepping your body for the next set of exercises.
Maintaining the correct form is crucial to avoid injury, and if you join Jen’s Get Fit Group, I’ll guide you through the right technique.
2. Go For a Walk or Run
Both walking and running are stellar forms of cardio. Take a stroll around the block or jog through the park. A recent study revealed that a brief walk, just three times a week, can uplift your mental well-being, mood, and self-esteem. So, treat yourself to a brisk walk around your vicinity.
Weather not cooperating? No worries. You can stay indoors and…
3. Walk in Place
Keep the momentum going while enhancing your balance by walking in place. Walking in one spot can elevate your heart rate, making it an excellent cardio warm-up. It’s simple—walk in place, lifting your knees as you go. For added challenges, raise your knees higher or pick up the pace.
You can also attempt…
4. High Knees
High knees involve bringing your legs forward, and knees up toward your chest. They effectively engage your core, strengthen leg muscles, elevate your heart rate, and enhance momentum, coordination, and flexibility.
If it’s your first time attempting high knees, take it slow and focus on form. Start with legs hip-distance apart, exhale as you lift one leg to a 90-degree angle toward your chest, balance on one leg, and then switch. Keep your core engaged, maintain a neutral spine, and align your legs with your hips. It might sound complex, but with my guidance in the group, you’ll master it in no time!
5. Squat Jumps
Another plyometric exercise worth trying is the squat jump. It targets your core, calves, hamstrings, quadriceps, and glutes, combining cardio benefits with strength training, and utilizing your body weight as resistance.
The key to squat jumps lies in proper execution. Form matters. Start by standing with arms at your sides and feet hip-width apart. Bend knees into the squat, and then explode upward. Make a gentle landing on the front part of your feet. Then Repeat.
Squat jumps can be challenging, working your legs, glutes, and cardiovascular system simultaneously—but they’re incredibly beneficial! There might be moments when motivation dips, but that’s when your #sweatysisters will provide the push to keep you consistent!
6. Mountain Climbers
Mountain climbers target your entire body. Speed them up for a low-impact cardio boost or slow down for a core stabilization and hip flexion challenge. They elevate your heart rate, engage your core, and build strength and endurance.
There are multiple variations, and based on your goals, I can recommend different versions. But start with the basics.
Start in a high plank position, then keeping your hands shoulder-width apart. Relax your neck by gazing down between your hands. Start by bringing your left knee toward your chest, then swiftly return to the plank position. Repeat with your right knee. Keep alternating.
7. Burpees
Burpees engage your entire body. They fuse cardio and strength training, working arms, core, quads, glutes, hamstrings, and more. Studies even suggest that combining bodyweight exercises with cardio not only gets you in shape but can also reduce blood pressure, especially within a community-based exercise group.
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