preloader

5 Cardio Exercises You Need To Try At Home

My Doctor Finder
June 08, 2022

What is Cardio?

Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply.

 

Cardio Exercises You Need to Try At Home

It's summertime, and we're all looking for ways to enjoy our free time. But if you're not a gym rat, these scorching days can make that impossible. Luckily, there are plenty of exercises you can do at home! Here are five fast and effective cardio routines that will get your heart pumping and keep you sweating.
 

1. Jump Rope

​​

This is the most basic exercise on the list, but it's also one of the most effective. With a jump rope, you'll be able to get your heart rate up quickly and burn off extra calories. You can use a speed jump rope or even make your own by cutting some old inner tubes into sections. To do the routine below, just jump as fast as you can on both feet for 30 seconds, then rest for 30 seconds and repeat 5-6 more times. This routine can be done on a daily basis, and you'll be able to burn around 100 calories.
 

2. Jump Rope-to-Jumping Jacks

The jump rope isn't your only option when it comes to jumping rope routines. You can also change it up and do this routine instead, which increases the amount of jumping you do. To do this routine, start with 30 seconds of jumping rope followed by 30 seconds of jumping jacks (try to keep your feet from touching the ground between jumps). Repeat 5-6 times. This vicious routine can burn around 130 calories.
 

3. Jump Rope-to-Jumping Jacks-to-Burpees


 

This routine is great for burning off a few extra pounds fast, and it also requires a decent amount of concentration and coordination to keep your feet from hitting the floor between movements. The jumping rope part is exactly the same as in the routine above, but the burpees are a bit different. Instead of just jumping your feet up and down, you'll also have to do a pushup in between each jump. However, you should try to stay as low to the ground as possible while still keeping your arms extended so that your chest doesn't touch the floor. This routine can burn around 200 calories in 30 minutes.
 

4. Jump Rope-to-Jumping Jacks-to-V heel Touch

This routine is a bit more advanced, but it's still not too hard. The key to this intense routine is to keep your feet from touching the floor between each jump and also to keep your chest pulled back while still pulling your elbows in so that they stay close to your body. You'll burn around 210 calories in 30 minutes by doing this routine.
 

5. Bell Jump Rope

The last routine I have for you is a super-intense jumping rope routine that's going to get your heart rate pumping. It's called the bell jump rope and involves lifting heavy bells off of your hips with each jump while still maintaining as low a center of gravity as possible so that you don't end up falling over. This routine isn't too hard, but it's also not something you should make a habit of. You'll burn around 60 calories in 30 minutes.
 

Important Rules for Cardio Activities

Do you want to be healthy, lose weight, and build lean muscle? Heavy cardio is not the answer. If you want to lose weight, it is important that you incorporate a variety of exercises into your routine. Incorporating too much heavy cardio can slow down your metabolism and make it difficult for your body to maintain a healthy weight. Here are the 10 most important rules for cardio activities:

 

1. Variation is the Key to Success

You should never do the same cardio routine twice in a row. Doing this will shock your body, which can lead to injury and burnout. When you vary your routine, you will also have a better chance of hitting every muscle in your body.
 

2. No More than 20 Minutes of Continuous Activity

When you choose a cardio activity, avoid anything that involves doing the same motion for more than 20 minutes. After that point, your body will reach a plateau and begin to burn fewer calories.
 

3. No More than 3 Hours of Cardio Per Week

Overdoing it with your cardio can decrease the number of calories you burn on a daily basis. If you want to lose weight, never do more than three hours of cardio per week. You do not want to overstress your body, which can lead to muscle loss and overall fatigue.
 

4. Every Day Should Include Some Cardio

If you want to lose weight, you must include some cardio in your exercise routine every day. Cardio is much more effective than weightlifting because it is one of the most efficient methods of losing fat and building lean muscle mass.
 

Benefits of Living a Healthy Lifestyle
 

  • Decreased Risk of Diseases

When the body is stressed, nutritionally imbalanced, and/or neglected, the disease develops. These often happen at the same moment. It's critical that we begin to adopt more sustainable behaviors in order to restore the body's balance. These aren't tough behaviors; they're just different from the ones you already follow. Remember, life is a practice, not a performance.

  • Increased Happiness

The gut includes 100 million neurons that secrete neurotransmitters such as serotonin, dopamine, glutamate, norepinephrine, and nitric oxide. When we take care of our gut, we encourage these feel-good chemicals to be secreted more easily and regularly, which might affect our mood.

  • Increased feelings of self-worth

 

Self-care will become a priority as you begin to see mood adjustments and desirable body changes.


 

Sources:

https://www.verywellfit.com/everything-you-need-to-know-about-cardio-1229553

https://www.proactivelifestyle.com/5-benefits-of-living-a-healthy-lifestyle/

https://www.verywellfit.com/step-by-step-cardio-exercises-for-home-workouts-1230827

https://www.womenshealthmag.com/fitness/a23694146/cardio-workout-at-home/

https://www.medicalnewstoday.com/articles/cardio-exercises-at-home

https://www.proactivelifestyle.com/5-benefits-of-living-a-healthy-lifestyle/

 

Rate & Review

Please to rate.

No Reviews yet.