Cardio training at home is as effective as training in the gym. The set of exercises proposed by us will allow you to improve the condition, endurance of the body and burn unnecessary fat, and thus - get rid of unnecessary kilograms. Check out how to do a cardio workout at home.
Cardio training at homeis a great alternative for people who do not want or cannot exercise at the gym or in the fitness club. In order for the cardio exercises to have the desired effect, their duration (all exercises should take about 30-40 minutes), intensity (moderate) and frequency (should be repeated 3 times a week, but never day after day).
Cardio training at home - climbing stairs
Climbing stairs is an exercise for those who live in a multi-story building. Beginners should start by going up one step at a time, trying to put their entire foot on it. Training should begin with only two floors. Then walk for a few minutes to lower your heart rate and calm your breathing before climbing the next two floors. After 4 to 6 weeks, when your body adjusts to this type of effort, try to climb two steps at a time. Trained people can even run up the stairs.
Beginners in the first week should not climb for more than 10-15 minutes - then you can add 5 minutes each week until you achieve your goals. It is also worth remembering not to run down the stairs after completing the exercise, but take the elevator if you can.
Cardio training at home - jumping rope
Before jumping rope, warm up the joints, especially of the wrists and arms, to avoid injuries. You can start your training with a series of 10 slow jumps interspersed with 10 quick jumps. It's best to do three of these sets and then change the way you jump. Beginners should gradually increase their intensity and speed, as well as the number of jumps.
How to jump rope properly? Take an upright posture, pull your stomach in, bend your elbows, and while jumping, keep your elbows close to your body and move your hands to the sides (your shoulders remain motionless). It only jumps on tiptoe and only a little height.
They should give up jumping ropepeople struggling with overweight and obesity, as well as struggling with problems with joints or weak bones.
Home cardio training - running in place
Running in a place with your knees high has no negative effects, as long as the exercise does not last longer than 10 minutes and is done from time to time. Otherwise, the tendons and joints may be put too heavily.
Cardio training at home - crocodile clips
Stand slightly astride. Do a deep squat, then prop, and with one jump move to the push-up starting position. Again, with one jump, go back to the propped squat and straighten up. Trained people can repeat the exercise about 20 times per minute.
Cardio training at home - jump squat
Clasp your hands behind your head and lower the position until your thighs are parallel to the ground. Then, jump out until your legs are fully extended. Try not to sway your body back and forth. Make as many jumps as possible in 20 seconds.
Cardio training at home - bike
Lie on your back with your hands behind your head, just behind your ears. Contract your abs and lift your straight legs off the floor. Begin exercising the bicycles by alternately bending and straightening your legs as you would when riding a bicycle. Just do this exercise for 10-15 minutes a day.