We usually associate cardio with exercises such as running, riding a bike, or the typical cardio machines in the gym. But cardio is any exercise that involves putting a large part of our muscle mass to work for a longer or shorter time. Today we will see some exercises to do cardio at home.
The only material that can need is, at best, a music player to entertain the cardio workout at home. Within the exercises that we are going to present you, you can play with the intensity making the exercise more or less fast. My recommendation is that you do a minute followed by each exercise, with little rest between them and, if possible, repeat 2-3 times each exercise…
Knees up or skipping on site
The simple fact of having to raise your knees alternately and repeatedly is requesting the most muscle groups of our anatomy, but especially the hip flexors, which make our heart go to work.
The faster you do this exercise, we will be getting more intense. Like, the higher you go up the knees , will involve more complicated exercise. So, beginners: we raise knees almost at hip height and at medium speed, and advanced: we raise knees to hip height or more and try to put more speed.
Heels back or run on site
Similar to the previous one and that resembles exercise “running in place” =, but here are the knee flexors (hamstring) who do most of the work, although the arm movement and simulate the movement of race makes it a Cardio exercise
Here the same as in the previous year, if we put more intensity, what we will do is increase the speed of the legs and arms, pretending to run faster.
Jumps accompanied by movement of arms and got mobilize the whole body. As we jump, we separate legs and join arms up. When jumping again, we gathered legs and lowered arms. An exercise that, a priori, seems very simple, but as the second pass does not seem so easy to endure.
This exercise also can be made more intense by the highest jumps, spreading the legs more jumping and raising the speed of execution. Also we can put a squat when we open the legs, this already for advanced.
You may also like to read another article on CarolineJoyBlog: How to find the perfect body: 40 useful tips
Climb to a chair or step
This is a pure leg exercise, but it will put our heart beating so cute. Everything that rises high, our body costs and has to use energy and muscle work.
We can simply get on a chair, table or step we have at home. First with one leg, we go down and up with the other. Here, for greater intensity, we can play with the height of the step, the higher, more intense. The speed at which we go up and down also influences.
Squatting without weight or Air Squat
A fundamental exercise that cannot miss in any routine. The squat usually identifies it with a pure exercise of strength, but if we do not add weight and do it “in the air,” it is a strength-endurance exercise.
That yes, we must bear in mind in this exercise perform the technique correctly, as the video explains. Here, to add more intensity, rather than make them fast, I would add a small jump when climbing or, also, hold down for a couple of seconds before climbing.
The other day we told you about in an article on how to jump rope is one of the ways to get in shape without going to the gym. Combo offers many possibilities and is an easy material to obtain.
From making simple jumps to doing double jumps, alternating legs or shifts, there is a great variety of exercises that we can do with the combo. If you are, this newbie jumping rope, simply do 20 jumps in a row, it’s a challenge.
Mountain climber or climber
We can consider the exercise of the climber as one of the most intense cardio level. Having to hold in position while doing the leg movement causes our whole body to be in tension and that “burns” a lot.
In this exercise increase the intensity is simple, because you have to make the move faster, which will mean a considerable increase in fatigue. I would say that in this exercise the speed increase is the one that most notice the fatigue.