Doing?cardio at home is great for the times when you don't want to leave the house. You can also use this kind of plan as a change of pace from your normal workout. This post is mainly focussed on doing cardio at home without ANY equipment.
Below, I have grouped the exercises in 3 complexities: Beginner, Intermediate, and Advanced. Each of the list exercises can be challenging. Whether you are doing beginner or advanced exercises, you will be sure to break a sweat. It is the complicatedness of each movement that sets one apart from the other.
You should move through the exercise from beginner to intermediate to advanced. Once you have done the beginner exercises for a few weeks. You will become bored very quickly if you are doing the same type of workout repeatedly. You can get better results by switching routines around and keeping yourself on your toes. ?After you let your body grow accustomed to a particular exercise, your development can plateau, which is where variety comes in doing cardio at home.
Exercises for the Beginner Level
Jumping jacks, everyone knows how to do these. ?Keep a straight back when executing this move. While this may seem like a simple exercise, you can get a great workout from them when you do them in combination with other moves. Work your way up. Try for 30 jumping jacks. Aim to do more each time.
Follow this with squat thrusts. Go into a pushup position, then bring your legs close to your arms in a hopping motions.
then leap back twice to get where you were before. Go into the squat position by jumping forward. ?Then jump backward twice to reach your starting point. Your forward jump should have the most length.
Intermediate Exercises
Side Lunge: Do your lunges, but step to your side rather than stepping forward.
Lunges with a Jump. Alternate sides while jumping into a lunging position. During this exercise, there is no forward movement.
The Classic Mountain Climber. Assume a push up position again. Alternate sides as you bring your knee to your chest. First the right side and then the left. Think of it like running as you do pushups.
Advanced Exercises
Burpees:Do a pushup, bring your legs up to your arms and then jump as high as you can. Repeat this motion after returning to the position for a push up.
Bicycle: Lie on your back, put your hands behind your head and bring your elbows to the opposite knee. ?
Dynamic Squats: Jump into a squat, then jump into a lunge, jump into a squat position, jump as high as you can and land in a squat position, jump into a lunge (with opposite leg placement as the first lunge)
Below, I have grouped the exercises in 3 complexities: Beginner, Intermediate, and Advanced. Each of the list exercises can be challenging. Whether you are doing beginner or advanced exercises, you will be sure to break a sweat. It is the complicatedness of each movement that sets one apart from the other.
You should move through the exercise from beginner to intermediate to advanced. Once you have done the beginner exercises for a few weeks. You will become bored very quickly if you are doing the same type of workout repeatedly. You can get better results by switching routines around and keeping yourself on your toes. ?After you let your body grow accustomed to a particular exercise, your development can plateau, which is where variety comes in doing cardio at home.
Exercises for the Beginner Level
Jumping jacks, everyone knows how to do these. ?Keep a straight back when executing this move. While this may seem like a simple exercise, you can get a great workout from them when you do them in combination with other moves. Work your way up. Try for 30 jumping jacks. Aim to do more each time.
Follow this with squat thrusts. Go into a pushup position, then bring your legs close to your arms in a hopping motions.
then leap back twice to get where you were before. Go into the squat position by jumping forward. ?Then jump backward twice to reach your starting point. Your forward jump should have the most length.
Intermediate Exercises
Side Lunge: Do your lunges, but step to your side rather than stepping forward.
Lunges with a Jump. Alternate sides while jumping into a lunging position. During this exercise, there is no forward movement.
The Classic Mountain Climber. Assume a push up position again. Alternate sides as you bring your knee to your chest. First the right side and then the left. Think of it like running as you do pushups.
Advanced Exercises
Burpees:Do a pushup, bring your legs up to your arms and then jump as high as you can. Repeat this motion after returning to the position for a push up.
Bicycle: Lie on your back, put your hands behind your head and bring your elbows to the opposite knee. ?
Dynamic Squats: Jump into a squat, then jump into a lunge, jump into a squat position, jump as high as you can and land in a squat position, jump into a lunge (with opposite leg placement as the first lunge)
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