You don't need an expensive membership to a fancy gym to get your cardio exercise done. There is a wide variety of fun cardio workouts that you can do at home for free! Cardio exercise is essential for optimal health. It helps to prevent heart disease, improves mood, aids detoxification, and boosts oxygenation by increasing lung capacity. Let's look at some of our favorite home cardio workouts.
Boxers use jump rope, (also known as skipping) because it is one of the best forms of exercise for increasing cardiovascular fitness. Jumping rope is also great for weight-loss as it can burn up to 1300 calories an hour! Jump ropes are inexpensive to buy online and are light and portable.
Hold the handles of the rope and start with the rope behind you. Swing it over your head and jump over it as it reaches your feet. Stay light and up on your toes. Keep circling the rope and jumping over it for 5-10 sets of 60 seconds, with a 30-60 second rest in between sets.
Squat jumps are one of the best cardio workouts to do at home because you don't need much space. They are also fantastic for building strength in the lower body.
With your feet shoulder-width apart, lower your buttocks as if you were sitting into a chair. Ensure your knees track over your feet, and your weight is in your heels. Firm your core and squat down until your thighs are parallel to the floor. As you squat, raise your arms out in front of you, also parallel to the floor, palms facing down. Then, jump up off the floor as high as you can. Repeat this cycle for three sets of 10-15 reps.
Burpees are usually either loved or hated because of their intensity. But it is this intensity that makes them such an excellent form of exercise. They a great cardio workout for men and women who do weight training because they strengthen the entire body without the need for weights. This is useful if you can't get to the gym but need to keep up your strength training!
Stand with your feet together, squat down, and place your palms on the floor in front of your feet. Once your hands touch the floor, jump your feet back and land in a push-up position. Proceed to do one push-up and then jump your feet back to your hands, landing in a deep squat as you release your hands from the floor. Lastly, jump up as high as you can into the air, landing softly on your feet in a standing position, ready to start the next rep. Perform three sets of 10-15 reps.
For a full-body strength and cardio workout, combine all three exercises, and include some tricep dips and sit-ups or ab crunches. Cool down at the end with 60 seconds each of downward dog, quad stretches, chest stretches, and tricep stretches. Repeat this workout 3-5 times a week for best results.
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