Can I Do Cardio at Home?
Why is cardio exercise important?
Doing cardio exercise has many health benefits. It boosts your immune system, increases energy levels, reduces fatigue, increases lung capacity, lowers blood pressure, improves stamina, supplies your muscles with more oxygen and improves cardiovascular health by strengthening the heart muscle and reducing the risk of heart disease, as well as reducing the risk of stroke and type 2 diabetes. It helps to improve memory, as well as attention and processing speed and reduces the risk of developing Alzheimer’s disease. As well as fighting against osteoporosis and reducing the risk of hip fractures, it also helps with range of motion in the joints and with arthritis pain.
Cardio is also excellent for your mental well-being, as it releases endorphins which are natural mood boosters, thereby helping to improve your mood and reduce stress and anxiety, so if you’ve had a stressful day, get moving and get your heart rate up! It helps to improve confidence and self-esteem as well as helping to alleviate symptoms of anxiety and depression.
It increases energy and stamina and helps you to fall asleep more quickly and have an improved deep sleep.
How much cardio should I be doing?
You should be aiming to do 30 minutes of cardio on as many days of the week as you can.
Can I do cardio exercise at home?
Yes, you can easily do a cardio workout at home. If you’re not sure which exercises to do, then look no further as we have put together a no-equipment cardio workout, comprising of 5 exercises, that will get your heart rate up and work your whole body!
Work through exercises 1 to 5, doing each one for 45 seconds with a 15 second rest between each exercise. Repeat 6 times for a 30-minute workout. If you only have 10 minutes, then do it twice. Something is better than nothing. Make sure to warm up before starting and finish with a good stretch.
- Star Jumps – these are great for getting your heart rate up and working the whole body. Stand with your feet together and your arms at your sides. Jump up, taking your legs wide and your arms up and over your head.
Modification – stand with your feet together and your arms by your side and step one leg out to the side whilst lifting your arms overhead. Return to the start position and repeat on the other side.
- Burpees – these combine strength training with cardio. Start in a standing position, lower your hands to the floor and jump your feet back into a plank. Do a push-up and then jump your feet back towards your hands and then stand and propel your body into a jump. Land back on the floor and repeat.
Modifications – Start in a standing position, lower your hands to the floor and jump your feet back into a plank. Jump your feet back in towards your hands and then stand and propel your body into a jump. Repeat.
Start in a standing position, lower your hands to the floor and step your feet back, one at a time, into a plank. Step your feet back towards your hands and stand up. Repeat.
- High Knees – these target the legs, hips and core. Stand with your feet hip-width apart and run on the spot, bringing your knees up to your chest.
Modification – stand with your feet hip-width apart and march on the spot, bringing your knees up to your chest.
- Mountain Climbers – these target the core, arms and legs. Start in plank position with your hands shoulder-width apart and underneath your shoulders. Engage your abs and keep your back flat and your hips down. Keep your head neutral and in line with your body. Pull your right knee in towards your chest, and then switch legs quickly so that you are pulling the left knee in towards your chest. Repeat in a running motion.
Modification – start in plank position with your hands shoulder-width apart and underneath your shoulders, and bring your right knee in towards the chest. Take the right foot back to the start position and quickly change to the left leg, bringing the left knee in towards the chest. Do this at a pace that feels right for you.
- Pop Squats – Stand with both feet together, push through your heels and propel your body up into a jump, extending your legs as you do. Land in a sumo squat position with your feet a little wider than your shoulders. Keep your knees soft to prevent injury. Bend your knees so that your thighs are parallel with the floor, keeping your head and chest up. Then push through your heels as you repeat and jump into the air.
Modification – Stand with both feet together, then take your right leg out to the side quickly followed by your left and perform a squat. Stand and bring both feet back to the centre (your right leg and then your left), and repeat.
If you are not used to doing cardio, start by completing the set once and increase the number of sets you do as it gets easier. Remember to increase the intensity as you get used to the exercises and start to find them easy.
If you enjoyed this workout, you might like our other quick at hoe workouts such as:
Enjoy working out at home and, remember, if you want any help reaching your fitness goals take a look at us to see how we can help you.
Caroline & Hannah xx