Cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate, and improve heart and lung function.
Particular thing for cardio activity :
1. Intensity: It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55% to 85% of your maximum heart rate.
2. Time: For any activity to count as cardio, it has to last at least 10 minutes per session. Shoot for a minimum of 10-20 minutes per session, building up to a full hour over time. And remember, time can be cumulative, so 10 minutes here and there throughout the day is a perfectly fine and convenient way to squeeze in your cardio.
Below are some home cardio exercises .
Turning a rope with handles repeatedly while jumping over it and (optional) chanting rhymes
It’s great cardio, burning about 220 calories in 20 minutes. Jump ropes are inexpensive, travel well, require no special skills and can be used anywhere you have the space.
Jumping rope is high impact and requires practice. It looks easy but beginners may have all the grace of a pigeon-toed elephant and trip often. For the best results, turn the rope with the wrists, not the arms and land softly. Only jump high enough to clear the rope
Variations: Jumping on one foot, alternating feet, crossing the feet, jumping with high knees, double turning the rope.
Best Jump Rope Workouts:
- Beginner Circuit: Alternating 10-30 seconds of jumping with marching in place for 5-10 circuits. Gradually work up to longer jumping sessions
- Cardio Circuit: Alternate 30-60 seconds of jumping with other cardio exercises such as marching, jogging, jumping jacks, etc.
- Strength Circuit: Alternate 30-60 seconds of jumping with strength exercises such as squats, lunges, pushups and dips.
2. Jumping Jacks
- Repeatedly jumping the feet wide while circling the arms overhead, then back again
- Jumping jacks burn about 100 calories in 10 minutes. No special equipment or skills are needed
Jumping jacks are high impact, which may tax the joints. May remind you of elementary or high school gym class traumas
Variations: Plyo-jacks, stepping the feet out rather than jumping, on a step, holding a medicine ball, pushup jacks.
Best Way to Use Jumping Jacks in a Workout:
- 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. Try a different variation of jumping jacks each time, repeating the circuit for 10-30 minutes.
- In a Strength Circuit: Alternate 30-60 seconds of jumping jacks with strength exercises such as squats, lunges, pushups and dips for 10-30 minutes.
- In Your Regular Workout: Add a high intensity blast to your regular cardio or strength workouts by adding a minute or more of jumping jacks throughout the workout or at the end.
3. Jogging in Place
Jogging in a stationary position , it’s simple, accessible, gets the heart rate up and is a great way to warm up for more intense exercise.
It’s high impact, which may tax the joints, and it can be boring. Because there’s no forward motion, it isn’t as intense as jogging outside
Variations: Press the arms overhead, high knees, butt kicks, wide knees
Best Way to Use Jogging in Place in a Workout:
- As a Warm Up: Start by marching in place, then slowly change that to a jog to prepare your body for more strenuous exercise
- In a Cardio Circuit: Alternate jogging in place with other cardio exercises such as marching, jogging, jumping rope, step touches, etc. Do each for 30-60 seconds, repeating for 10-30 minutes
- In a Strength Circuit: Alternate 30-60 seconds of jogging in place with strength exercises such as squats, lunges, pushups and dips for 10-30 minutes.
- As an Active Break: Try jogging in place when you need an active break at work or at home.
Squatting to the floor, jumping the feet to a plank position, jumping back in and standing up.
It’s a killer cardio exercise, burning 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise). It’s really, really hard.
Variations: Stepping the feet back instead of jumping, jump up at the end, add a pushup or use equipment: Medicine ball, or Gliding Discs.
Best Way to Use Burpees in a Workout:
- In a Cardio Circuit: Incorporate 30-60 seconds burpees every 3-4 minutes of a cardio circuit that includes other exercises such as marching, jogging, jumping rope, step touches, etc.
- In a Strength Circuit: Add 30-60 seconds of burpees every 3-5 strength exercises such as squats, lunges, pushups and dips for 10-30 minutes.
- In High Intensity Interval Training: Do 30-60 seconds of burpees, rest for 30-60 seconds and repeat for 10 or more minutes.
5. Mountain Climbers
From a pushup position, running the knees in and out.
Mountain climbers raise the heart rate while building strength and endurance in the core.
This exercise can tax the wrists, arms and shoulders as well as the core
Variations: Alternate jumping each foot forward and back, use Gliding Discs, paper plates or towels, combine them with other exercises such as burpees, pushups or planks.
Best Way to Use Mountain Climbers in a Workout:
- In a Cardio Circuit: Add mountain climbers to your cardio circuit, doing them for 30-60 seconds each time
- In a Strength Workout : Combine mountain climbers with pushups or planks to add intensity
- In Combinations: For high intensity, do a series of mountain climbers with burpees, alternate 10 pushups with 10 mountain climbers.
Punching, kicking and combinations thereof against a bag, the air or another person.
Kickboxing can burn more than 100 calories in 10 minutes, at the right intensity, requires no equipment and can help you get out your aggressions.
Extending the arms and legs all the way during punches and kicks can stress the joints.
Variations: Endless combinations of kicks, punches or both.
Best Way to Kickbox in a Workout:
- Create Your Own Cardio Workout: If you’re familiar with kickboxing, make your own combinations: Jab-cross-hook-upper, jab-cross-hook-knee smash-front kick, squats with front kicks, jumping front kicks or side kicks.
7. Squat Jumps
From a squat position, jump as high as you can, landing back into a squat.
Squat jumps are a plyometric exercise that will raise the heart rate, burn calories and increase power in the legs. No special skills are needed
This exercise is high impact and high intensity and requires strong joints and a strong heart. With any plyo exercise, land softly to protect the joints.
Best Way to Use Squat Jumps in a Workout:
- In a Cardio Workout: Incorporate 30-60 seconds of squat jumps into your regular cardio workout or in a cardio circuit with other exercises such as marching, jogging, jumping rope, step touches, etc.
- In a Lower Body Workout: Add 30-60 seconds of squat jumps after every 3-5 lower body exercises such as squats, lunges or deadlifts to increase intensity, power and strength
- In High Intensity Interval Training: Do 30-60 seconds of squat jumps, rest for 30-60 seconds and repeat for 10 or more minutes.