Cardio exercises at home

• Healthy Living • • • • • • • • • Health Topics • • • • • • • • • • • • • • • • • • • • • • • • • • • • • Professionals • • • • • • • • • • • • • • • About Us • • • • • • • • • • • • • • • • • • • Get Involved • • • • • • • • Ways To Give • • • • • • • • • • • • • • • • • • • CPR • • • • • • • • • • • Check Out the 10-Minute Workout! Boost your heart rate and brain power with this quick home workout. Do each exercise at your own pace for about 30 secondswith 30 seconds of cardio between exercises. Tips for success: • Weight(s) can be small dumbbells, kettlebells or anything heavy you may have at home, like a purse or backpack, water bottles or gallon jugs or a heavy book. Or make your own adjustable weight by loading a small tote bag with magazines or books. • Stabilize yourself as needed by holding or touching a wall, desk or stationary (non-rolling, non-slip) chair. As you get stronger, test your balance by letting go of the support. • In standing exercises, keep your knees slightly bent, not locked back. • If you feel pain during an exercise, stop and skip to the next one. *Please speak with your health provider before starting an exercise program and with a fitness professional for adaptations that best meet your individual needs. Question 2 of 10 Squats or Chair Activity: Standing with feet hip-width apart, keeping back straight, bend knees and hips as if to sit down in a chair with arms out in front of you. For squats, straighten back up and repeat. For chair pose,...

If you're Precautions See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Equipment Needed No equipment is needed for this workout. How To • Modify or skip any exercises that cause pain or discomfort. Add extra rest periods if you need to • Perform the exercises for the suggested time, one after the other with little or no rest in between • Perform the circuit once for a 10-minute workout or up to six times for a longer, more intense workout Verywell / Ben Goldstein How to: Warm up for one minute with light cardio, such as step touches. Step out to the side with the left foot, taking the arms up and then step the right foot in next to the left. Repeat the move to the right, moving quickly and swinging the arms to get the heart rate up. You can also take the arms overhead for more intensity. Reps/Sets/Duration: 1 Minute Verywell / Ben Goldstein How to: Take it to the next level by standing in a wide stance with the arms straight out. Bend at the waist, abs in, and take the left arm towards the right foot. Stand up and repeat the move on the left, going as fast as you can. Bend the knees if you feel any back pain. Repeat for one minute. Reps/Sets/Duration: 1 Minute Verywell / Ben Goldstein How to: Extend the arms and bring the left knee up and across the body while bringing the arms down. Return to start and repeat, going as fast as you can to get the heart rate up for one minute. Repeat on the other side for one minute. Reps/S...

Indoor Cardio Workouts • Step ups: If your home has stairs, you can plant your feet on the floor and then step up on the first step with both feet. Then return to the start. Using the floor as your starting point can help you stay balanced. • Marching in place: You can get creative with marching. If you have fast-paced songs you enjoy, you can make a playlist and march to the varying beats for 30 minutes. • Dancing: For your favorite dance songs, you can create a Spotify playlist and use headphones to dance to them. Dancing can burn 90 to 125 calories in 30 minutes. Outdoor Cardio Workouts • Circuit training: You can set up your own circuit workout in which you move quickly between exercises. For example, station one is jumping rope for five minutes, station two is ab exercises (planks, crunches, and scissor kicks) for five minutes, and station three is pushing your kids around in a laundry basket across the lawn. You can even get your kids involved and have them work out with you, letting them decide on three exercises for the day. • Walking: Start with a 15-minute walk and work up to longer sessions; 2.5 hours of walking a week can cut your risk of heart disease by 30 percent. You could walk around the yard, block, or park—anywhere you can find space and feel safe. Indoor Cardio Workouts • Using a YouTube video: You can find cardio-based YouTube exercise videos that follow high-intensity interval training, moving through many different exercises with little rest time, su...

One workout guaranteed to get your heart and good vibes pumping is cardio. After all, cardiovascular exercise, or cardio for short, is moving your body with the purpose of increasing your heart rate, Megan Clare, CPT, says. “Not only will you break a sweat and get your blood flowing, but you will also feel all the good feels from it," she adds. That doesn't mean you need to hop on the tons of different effective cardio exercises. Beyond the elliptical, Meet the experts: Megan Clare, CPT, is a Certified HIIT Cardio & Functional Strength Trainer at Cardio exercises boost a lot more than your heart rate, though. Cardio moves help you maintain a healthy weight and sleep better, improve cardiorespiratory fitness, reduce risk of cardiovascular diseases and high blood sugar, and even extend life expectancy, an Upping the intensity in your cardio exercises is clutch. You can cut your cardio time in half (from 150 to 75 minutes per week, per the Enough talk, it's time to sweat. Use this list of the best cardio exercises from trainers to create efficient, fresh workouts that offer full-body benefits. Oh, and you can do them practically anywhere, too. Time: 20 minutes | Equipment: mat, kettlebell, dumbbells, jump rope (optional) | Good for: total body, cardio Instructions: Choose six to eight exercises below. Complete the indicated number of reps for each move, then immediately continue onto the next. After you've finished all of your movements, rest for 30 seconds to 1 minute. Then,...

Share on Pinterest Breaking a sweat and getting your heart thumping may or may not be your idea of a fun afternoon. But getting in a cardio workout a few times a week has health benefits your body will thank you for (and we’re not just talking about weight loss). In fact, we’re not into the idea of exercising only for weight loss, especially since moving your body is great for so many aspects of your health. For example, doing weekly cardio is associated with better heart health, If weight loss *is* your goal, though, keep this in mind: Many articles online promise X minutes of cardio minus X calories equals X pounds lost. But that’s not necessarily true for everyone — age, sex, weight, body composition, and many other factors (even down to the size of your heart) all affect how your body carries weight. If you’re really keen on doing the math, using a calorie tracker that accounts for some of those factors — Share on Pinterest No mountains necessary for this one. • Start in high plank position, with shoulders over wrists and core tight and activated. You can be on your toes with straight legs or on your knees. • Draw right knee into chest, then return to high plank with both feet on the floor. • Repeat with left leg. • Continue alternating legs as quickly as you can. The faster you go, the more intense the exercise. High knees • Stand with feet hip-width apart and start to run in place. Keep core activated, especially your lower abs, and relax shoulders away from ears. • ...

Cardio can be a divisive topic. But no matter where you stand on the workout, building your cardiovascular endurance has too many health perks to count. “It improves your mood, aids in better sleep, The You also don’t have to log major miles on the bike or run for an eternity to get in a good workout. There are plenty of simple and straightforward cardio workouts you can do in the comfort of your home that will get your heart pumping. But before jumping into these moves, check out these expert insights on how to break a sweat with your at-home workout. RELATED: Beau Burgau, C.S.C.S. and founder of Grit Training, recommended combining the moves listed below into a Calder said that HIIT is more time efficient than steady state cardio. “It allows you to burn more calories in a shorter period of time,” she said. “This is helpful for individuals who either don't have the time for longer workouts or just don't enjoy them. But you have to make sure you’re putting in the right amount of effort to reap the benefits of these movements. That can be tricky, however, and Burgau recommended using a metric called Rate of Perceived Exertion (RPE) to calculate how hard you’re actually working. Your RPE is measured on a scale of one to 10 — one meaning minimal effort and 10 meaning an all-out max effort, Burgau said. “Not only is this one of the most effective ways to measure the intensity of your exercise, but it also doesn’t require any equipment and simply involves listening to your body...

When you perform exercises that target this system—whether it be walking, jogging, cycling, dancing, or jumping rope—your muscles begin to require more oxygen to perform the metabolic processes necessary to support the increased movement. As a result, you begin to breathe heavier and more deeply, and your heart begins beating faster and harder to pump your blood through your venous system to deliver this increased oxygen to your working muscles. Benefits of Cardio Given that cardio exercise is designed to work your cardiovascular system, it should come as no surprise that the primary benefit of cardio is to improve or maintain your heart and lung health. In fact, higher levels of cardiovascular activity are associated with lower levels of cardiovascular disease and other physiologic adaptations that appear to protect against heart attacks, strokes, and respiratory ailments. This is hugely important because cardiovascular disease remains the leading cause of death in the United States, with one person dying every 34 seconds due to the disease. Equally as concerning, is the fact that many heart attacks (1 in 5) take place "silently," where the damage is done, but the person experiencing the heart attack doesn't even know it has happened. By integrating cardio workouts into your routine on a regular basis, you can lower your risk of becoming one of these heartbreaking heart disease statistics. Additionally, cardio workouts can help prevent or reverse type 2 diabetes, boost me...