Cardio doesn’t necessarily mean running or skipping only. Here are a few other great heart-pumping exercises if you need a bit of variation while working out from home.
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Cardio is one of the easiest and most convenient forms of exercise that you can do from home – without equipment and is also great for your overall physical and mental health. Cardio boosts mood and brain function and improves your heart health by pumping blood around the body more efficiently.
Here are some great cardio bodyweight exercises that will get your blood flowing and your serotonin levels soaring, thanks to www.sweat.com.
Burpees are a great cardio exercise to do at home: they don’t require equipment, they get your heart rate up quickly, and they work your legs, abs, and arms at the same time. All you will need to do burpees is enough space for a yoga mat.
Jump squats are a plyometric version of a standard bodyweight squat. This aerobic exercise will get your heart rate up and have you breathless. They work your legs and core, and unlike burpees, you won’t require too much room to do these: just enough space above you to jump and land safely.
High knees are another high intensity cardio exercise. The aim here should be keeping your heart rate up, and keeping a consistent pace. Ensure that you land lightly on your feet with a soft bend in the knee to increase your control throughout the movement and soften the impact on your knees, hips and ankles.
A jump lunge is the plyometric version of a regular lunge, which means you’ll be ‘jumping’ as you move your legs. Jump lunges work your legs — as your muscles work to jump and land (accelerate and decelerate against gravity) you develop power in the muscle. When jumping explosively, ensure you maintain a strong core and try to keep your balance as you alternate between each leg.
Tuck jumps are an advanced plyometric (jumping) exercise. In this exercise, you will be tucking your knees up to your chest as you jump. These may be somewhat challenging for those new to high intensity cardio, or if you have weak joints.
Jumping jacks are a great full body aerobic exercise. You’ll require enough space to spread your arms and legs out wide.
Mountain climbers are a whole body movement that not only increase your heart rate, but strengthen your shoulders, arms and core, too. It’s recommended that you use a yoga mat with this exercise.
Butt kicks are another excellent leg exercise that will improve your coordination. If you’re new to doing cardio exercises at home, this is a great exercise to try because it’s pretty easy to get started. You don’t need much space, and you can step lightly or use a mat to keep to soften the sound of your feet hitting the ground. You can use butt kicks to build the resilience you’ll need to try some of the more high-intensity jumping exercises!
Step up with knee raise
The step up with knee raise exercise requires a solid surface, such as a box, step, or a sturdy chair for stepping up onto. Get creative and find ways to challenge yourself with what you already have available at home like a chair, staircase, or milk crate.
Box jumps are great for raising your heart rate and building power through your legs! This exercise will strengthen your lower body, including glutes, quads, calves and hamstrings. Box jumps require a safe and solid surface to jump onto — such as a plyometric box, bench or step. If you do not have a sturdy surface for box jumps, broad jumps are a great no-equipment alternative. With broad jumps, you’ll jump along the ground instead of up onto a box.
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