Think you have to go to the gym to get your heart rate up and burn some fat? Not so. When you can’t get to the gym, you can still get a cardiovascular workout at home with almost no equipment.
When you do a cardio workout at home or at the gym, intensity is more important than how long you work out. You’ll get better results doing a shorter, more vigorous workout than you will a longer one. In fact, if you work out at an intensity of greater than 80% of your VO2 max, you can get cardiovascular training benefits in as little as 10 minutes. So, if you’re pressed for time, work out with intensity, and try some of these home aerobic workouts.
1. Jump Rope
Boxers love to jump rope, because they know it burns calories and fat. You should too. Keep a jump rope stashed in a drawer at home when you need to do a fast cardio workout. You can burn up to 800 calories an hour jumping rope without ever leaving your home. Keep your workout short and intense, and it will be anything but child’s play. Turn the rope as fast as you can without double jumping. Gradually work up to this if you haven’t jumped rope in a while.
Try interval training using a jump rope. Jump as fast as you can for a minute, and then rest for 30 seconds. Repeat this sequence for 20 minutes. Your heart will get a workout, you’ll burn fat and even your core will get toned as you tighten your abdominal muscles with each jump. Turn on some fast-paced music to stay motivated during this challenging 20-minute cardio workout.
2. Do Cardio Circuits
String together a series of exercises to do one after another with minimal rest in-between. Examples of effective exercises include mountain climbers, burpees, plyometric jumps, jumping jacks, running in place, push-ups, lunges, and kickboxing punches and kicks. If you move from exercise to exercise without allowing your heart rate to drop, you can get a kick-butt, cardio workout in 20 minutes. When you start out, you may need to rest for a minute or two between exercises, but limit your rest time as you become more conditioned. A workout like this is challenging, but it offers variety to keep your body guessing – and adapting.
3. Stair Climbing
If you live in a two-story home, take advantage of the stairs. Stair climbing burns a significant number of calories while conditioning your heart. It also activates the thigh and buttocks muscles. You can make a stair climbing workout more intense by taking steps two at a time and by running up the stairs. Another way to make it tougher is to wear a weighted vest as you climb up and down. Stair climbing is an underappreciated way to burn calories and body fat and get a cardiovascular workout at the same time.
4. Plug in an Exercise DVD
Head over to the library and check out an assortment of exercise DVDs you can do at home. It’s a good way to try new routines. If you like a particular workout DVD, you can always invest in a copy. A stash of DVDs is a good thing to have around for those days you can’t make it to the gym.
Doing Cardio at Home is Convenient
Try these home cardio workouts when you’re short on time and you don’t want to drive to the gym. They’ll get your heart rate up as well as any piece of gym equipment. They work!
Can’t get to the gym? No problem. You can still get a good cardiovascular workout at home. Try these four home cardio workouts.