10 Steps for a Cardio Workout at Home – No Equipment Required

cardio workout at home
10 steps for a cardio workout at home – no equipment required

What is Cardio Workout?

Cardio workout is defined as any type of exercise that raises your heart rate and keeps it going for a long time. As you begin to breathe faster and deeper, your respiratory system will begin to work harder.

Of course, you can scallop in the gym and go elliptical for 45 minutes. Or you can snuggle up and hang your head outside to burn your heart rate and calories. But when the temperature drops or you don’t have time to get out of the house, you can still consume a strenuous cardio workout at home. All you need is a little room to move yourself and the ability to push yourself, only your heart starts to pump and sweat starts to flow. How could you do that? Two words: Plyometric practice “already provides strength, energy, and cardio benefits,” Jadin St. Gerard, head coach of Tone House in New York City, told Health.

The key to working hard enough to cut all the fitness rewards is: Spread your core temperature so you start sweating. “Most cardio workouts produce heat in the body. The harder you work, the more heat you generate and the more you sweat. This is the way to cool your body.” Want to increase. This means working faster or taking fewer breaks.

If you need a cardio workout to stop training at home, St. Gerard has the right routine for you. Here, he offers 10 plyometric exercises and how to give them time for your heart-pumping convenience. There is also a low-impact difference between everyone for anyone who returns to fitness after a long break or those who are starting a regular exercise routine for the first time. They are also smart options for injury.

Workout

If you are opting for high-impact plyometric steps, lower each exercise for 30 seconds and rest for 30 seconds between each exercise. Likes to stay on two legs and skip jumps? Follow the changed steps for every 30 seconds with 15 seconds of rest in each exercise. Do 2-3 rounds with 60-90 seconds of rest in each round. The best part: Practice as little rest as you need.

Mountain climbers

cardio workout at home
10 steps for a cardio workout at home – no equipment required

1. Start from a plank position, creating a straight line from the fork to the heel over the shoulder.

2. Keep the core tight and the back flat. Run one knee towards the chest, then lower it again.

3. Immediately move the opposite knee towards the chest. Then, put it down again. Continue in phases.

Change: Eliminate the hop and slow down, running one knee at a time towards your chest.

Vinyasa Yoga

cardio workout
10 steps for a cardio workout at home – no equipment required

1. Start from a plank position, making a straight line from the fork to the heel over the shoulder.

2. Keep the bottom down as if you are pushing, keeping the elbows side by side.

3. Then, in a cobra or dog pose (slight arch at the back; chest towards the sky), move the chest through the arms.

4. Next, push with the hand and move the hips all the way to the position of a downward dog. Repeat, flowing back to a plank position.

Change: You get down in a push-up position and kneel down for more support.

Burpees Exercise Benefits

cardio workout at home -
10 steps for a cardio workout at home – no equipment required

1. Start standing, feet buttocks width apart.

2. Place both hands flat on the ground in front of you and place your feet on the back of rock behind you. Make a straight line from the shoulders to the heels, making sure to keep the hips tight at the top.

3. Then, quickly slide the foot towards the hand.

4. Jump all the way to bring the arms from the head up and explode on the legs. Repetition.

Change: Keep the hands flat on the ground, move the left leg backward and then move the right leg backward and pause on the blade. Then, step on the left foot, enter the right foot and bring the arms upside down.

Lunge jump

1. Stand together, start.

2. Step the left foot backward and down into a lunge, both knees bent 90 degrees, the back right knee simply rotating off the floor.

3. To move the legs in the air, push with the front left ankle to explode.

4. Slowly return to the lunge position with the right foot forward. Repeat with the right foot in front and continue in stages.

Change: Instead of jumping off the lounge, walk with the front ankle, bring it back to the knees to the chest, and then kick it directly in front of you. Keep the back foot and go backward with the opposite footstep Continue alternate lunges with a front kick.

Related: 5 power lungs for killer glutes

Squat jump

1. Start standing, feet slightly wider than hip-width separation

2. Pushing your buttocks back and down, keep the weight on the heel and bring it down to the squat.

3. Blast your legs, stretch your hips

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