Cardio exercises can improve your cardiovascular fitness, muscular strength, and body composition. Fortunately, these exercises can be performed safely and effectively indoors.
Here are some simple cardio exercises that you can do in the comforts of your home.
Bodyweight cardio exercises
Before doing any type of exercises, warm-up first by doing dynamic stretches and by jogging in place for 3 to 5 minutes. Complete 30 to 45 seconds of the following cardio moves until you reach a total of 15 to 20 minutes. Allow 15 to 30 seconds for the body to actively rest by doing easy moves like marching in place or alternating knee lifts. Use a timer to accurately keep track of your progress. Remember to always land gently on your feet and activate your core to control your movements.
- Jog in place
Jog in place and swing your arms forward and back. To increase the intensity, lift your knees higher and exert more power on your arm swings.
- Jumping jacks
Bring both arms up and out to the side as you open your legs and jump, then return. To modify, you can gently step one leg to the side, return, and then repeat on the other side.
- Skipping rope
Using a jump rope, circle your arms to the side as you turn the rope, jump and land both feet gently on the ground.
Do the alternating front, side, and back kicks
Perform a combination of the simple jab, cross, hook, and uppercut punches
To make the workout experience more complete, combine basic bodyweight exercises with strength training like squats, push-ups, lunges, and planking.
Bench or stair exercises
If you have a step bench or low stool at home, you can perform basic aerobic moves. Complete 10 to 20 reps on each side or 30 to 45 seconds per exercise. You can also use the stairs as an alternative.
- Basic step up
Place your right foot on the step, bring your left foot on the step, gently step down with your left foot, then step down with your right. Repeat the sequence starting with the left foot. The complete sequence is right up, left up, left down, right down, then repeat starting with the left.
- Step up with knee lift or front kick
Follow basic step up sequence, but lift the knee or kick to the front with the intent of bringing the left foot on the step.
- Step up with side leg lift or kick
Follow basic step up sequence, but lift the leg to the side.
- Step up with back leg lift or kick
Follow basic step up sequence, but lift the leg to the back as you bring the torso forward.
Simply move to the beat of your favorite dance songs allot at least 20 minutes a day to get the benefits of a good cardio workout. You can also access quick online dance workout classes. To ensure workout safety, try to avoid too much jumping and modify your workout especially if you have knee or back issues.
Walking or jogging around the house
If you have enough space inside or outside your house, you can do an easy brisk-walking or jogging exercise. You can start with a 5-minute easy walk then eventually increase your walking pace or start to jog until you can feel your heart rate increase. Climb up and down the stairs for added intensity. Do at least 15 to 20 minutes of brisk walking every day.