The Best Home Cardio Exercises
What: Turning a rope with handles over and again while jumping over it to the rhythm of music or not (your personal preference).
Why: It is pure cardio, burning (on average) around 220 calories in 20 minutes. Also, jump ropes are economical, require no unique skills, and can be utilized wherever you have space.
Prerequisites: A jump rope, a great pair of shoes, tolerance, and practice.
Beginner Intermediate Advanced Men’s cross trainers Women’s cross trainers
Safety measures: Jumping rope is high impact and should be done according to your individual ability. For the best results, turn the rope with the wrists, not the arms, and land delicately. Just jump sufficiently high enough to clear the rope.
Variations: Jump on one foot, rotating feet; crossing the feet; jump with knees raised high; double jumping.
Best Jump Rope Workouts
Beginner: Alternate 10-30 seconds of jumping with walking (or slow marching) in place for 5-10 circuits.
Intermediate: Alternate 30-60 seconds of jumping with walking, running, and jumping jacks.
Advanced: Alternate 30-60 seconds of jumping with squats, lunges, pushups, and dips.
What: Repeatedly spreading the feet wide while circumnavigating the arms overhead, then back once more.
Why: Jumping jacks burn around 100 calories in 10 minutes. No unique supplies or skills are required.
Prerequisites: A great pair of shoes (see above reference for cross trainers), a heart in good condition, and a strong floor.
Safety measures: Jumping jacks are considered high impact, which may stress the joints, so go at a pace that works best for you.
Variations: Plyo-jacks, stepping forward with the feet out; doing it on a step; holding a medicine ball; pushup jacks.
Best Jumping Jack Workouts
Beginner: Use jumping jacks in a circuit, doing them for 30-60 seconds and exchanging them with other cardio activities, such as walking, running, and jumping rope. Attempt an alternate variety of jumping jacks, repeating the circuit for 10-30 minutes.
Intermediate: Alternate 30-60 seconds of jumping jacks with scissor kicks, squats, thrusts, pushups, and dips for 10-30 minutes.
Advanced: Add a high force impact to your general cardio or quality workouts by including a moment or a greater amount of jumping jacks throughout the workout.
Jogging in Place
What: Running in a stationary position.
Why: It’s basic, and it gets the heart rate up and is a perfect warm up for more advanced physical activities.
Prerequisites: A great pair of shoes (remember those cross trainers) and a solid floor.
Safety measures: It’s high effect, which may charge the joints, and it can be exhausting. Since there’s no forward movement, it isn’t as exceptional as running outside.
Variations: Press the arms overhead, high knees, butt kicks, wide knees.
Best Jogging in Place Workouts
Beginner: Start by walking, then gradually change that to a run to set up your body for more strenuous activity.
Intermediate: Alternate running set up with walking, running, bouncing rope, and step touches. Do each for 30-60 seconds, rehashing for 10-30 minutes.
Advanced: Alternate 30-60 seconds of running set up with squats, jumps, pushups and dips for 10-30 minutes.
What: Using a staircase for all training, from cardio to strength exercises.
Why: Walking stairs is a natural cardio workout and you can utilize the steps for a mixture of different activities.
Prerequisites: A staircase with at least one step.
Precautionary measures: Watch out for your house pets, toys, kids, and any clutter that might cause you to stumble or fall. Also, make sure there’s a handrail for your wellbeing.
Variations: Use a circuit stepper.
Beginner Intermediate Advanced
Best Staircase Workouts
Beginner: If you have more than 6 stairs, work it into a cardio circuit: Alternate 1-2 repetitions up and down with other cardio activities, like jumping rope, jogging in place, and jumping jacks.
Intermediate: For 10 minutes or more, run up the stairs as quickly as you can and walk down to recoup. You can likewise jump onto one step the with both feet and then step back down, or stand sideways with one foot on the step and hop, turning 180 degrees and land with the other foot on the step.
Advanced: Use one step for pushups, lunges, dips, squats, and step ups. Attempt this Staircase Circuit Workout.
So that’s my take on the best home cardio exercises…and here are a few additional resources for your heart and general health:
- Are you ready to permanently improve heart health? – e-course
- An open letter to anyone who has been diagnosed with high blood pressure or high cholesterol
- How to Lower Cholesterol in 8 Simple Steps – e-course
- 7 Natural Ways to Lower Blood Pressure – e-course
Products & Programs for Heart Health:
- DirectionLean™ – a detoxification program to remove toxins and lose fat
- The Best Diet to Reverse Heart Disease
- Heart Health Supplements
- Blood Pressure monitors:
- The New Heart Health – Dr. Louis Ignarro
- NO More Heart Disease – Dr. Louis Ignarro
- Dr. Joe’s Rx For Managing Your Health – Dr. Joseph Prendergast
- The Arginine Solution – Dr. Robert Fried
- The Cardiovascular Cure – Dr. John Cooke
Now I welcome all of your questions, comments, and feedback in order to serve the needs of everyone that wants to achieve their optimum health goals. I will do my best to respond within 24 hours.
Make it a healthy day!
Founder: Healthy Heart Solution
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