Best bodyweight cardio exercises for home

Best bodyweight cardio exercises for home

Cardio is one of the best and easiest fitness exercises you can do to improve your health and fitness.

Research shows that when people regularly do cardio activity for at least 150 minutes a week, they can improve their heart health and maintain a healthy body weight.

If you're worried about not having a gym for cardio, don't worry.

It's because you don't need it.

Cardio is any form of physical activity that moves your body and speeds up your heart rate.

Examples of cardio exercises:

• While walking
• Swimming
• Gardening
• Jogging
• Cycling
• To go upstairs
• Burpees

As you can see, you don't need a gym for these exercises.

To show you even more, I'm going to share the 5 best cardio exercises you can do with your own body weight, without a gym.

1. Skipping rope

Don't let his old school flayer fool you. The jump rope works on every inch of your body and tones your arms and legs. It also helps strengthen your hearing and your lungs.

It is excellent for burning calories. According to WebMD, "You should run an eight-minute mile to work more calories than you would burn jump rope."

Pretty amazing for a simple piece of equipment that you can get for less than $ 20 on Amazon.

How to do:

Grasp the handles with your thumbs and forefinger, with a comfortable but firm grip.

Jump 1 to 2 inches off the ground, giving the rope just enough space to slide under your feet. This will reduce the impact on your joint. Only the balls of your feet should touch the ground.

Training options:

2. Mixing of side boxes

The lateral shuffle is an excellent cardio bodyweight workout that works the muscles of your adductors (inner thighs), butts, hips while conditioning the heart and lungs.

Lateral Shuffles can be performed as a dynamic warm-up for 1 to 2 sets before more demanding exercises.

How to do:

Stand with your inner leg on the box and the outer leg about 1 to 2 feet from the box. Put yourself in a semi-squatting position where your knees are bent and your torso is leaning slightly forward.

Jump to the side so your outer leg lands on the box and the inner leg lands on the floor.

Jump to the other side and keep jumping for 30 to 60 seconds. Start with 30 seconds and lengthen the duration as your fitness level progresses.

3. Jumping Jack

Jumping Jack is a fun and easy way to burn calories and increase muscle tone. Because it is weightless, you can practically do it anywhere.

It is also a practical gymnastic exercise that you can do as part of your warm-up before your workout routine, or do it more rigorously, it can be an autonomous aerobic exercise to burn calories and lose weight .

How to do:

Stand straight with your arms at your sides. Tighten the abs.

Jump and spread your legs while raising your arms above your head until your hands hit each other.

Your feet should be wider than the width of your hips. Jump again to bring your legs and arms back to the starting position. Repeat for 60 seconds.

4. Split Squat Jump

In fact, each of our legs represents up to 18% of our total body weight. It’s 36% for both legs! Due to the size of the leg muscles, it takes more energy to move them. This makes the Split Squat Jump type of multi-movement cardio a very effective calorie burning exercise that is effective in creating sexy, slender and sculpted legs.

How to do:

Standing in the split position with the right leg forward and the left leg back. Folded both arms and moved back.

Prepare to jump by learning froward at the hips and put yourself in a squatting position. Tighten the abs.

Jump vertically in the air while raising your arms. In the air, your two legs should be extended.

Land gently on the middle of the foot, then on the heels. Put yourself in the starting position and repeat the operation 10 times before changing sides.

5. Running on the spot / high knees

Running on the spot can increase your heart rate up to 180 beats per minute, which stimulates blood flow to active muscle tissue.

Speeding up your running speed can also increase exercise and burn more calories as it increases your heart rate and your body's demand for oxygen.

For maximum fat burning, we recommend that you run vigorously for a defined period of 30 to 60 seconds.

How to do:

Start by standing with your back straight and your arms sideways. Lift your knee and right foot while lifting the opposite arm.

Lower your foot to the ground and generate double contact with the foot when your opposite foot begins to take off from the ground.

The toes pull towards the chin when the foot goes up. Press your foot on the floor and fully extend your lower hip.

Other cardio options

Although we have presented our top five cardio bodyweight options for your weight loss and caloric expenditure, there are countless other activities that count as cardio.

Again, cardio is all that raises your heart rate up to 50% of your maximum heart rate.

That qualifies anything from sex, going up the stairs and pushing the snow as a legitimate cardio exercise.

What differentiates effective and ineffective cardio is its intensity. Imagine the difference you would feel walking up the stairs and up the stairs.