You can do cardio at home very easily without needing to go to the gym, and you can save a lot of time and money, Today we will learn ways to add to your daily routine that help improve your overall health and also strengthen your heart muscles and get the ideal weight.
Method one: Jump rope
- Jumping rope burns 200 calories in 20 minutes, and all you need is cheap jump ropes available in many places and comfortable shoes.
- Beginner level: jump rope for 30 seconds, about 10 jumps.
- Intermediate level: jump for 60 seconds then walk for 30 minutes.
- High level: Jump for 100 seconds then do squats for 15 minutes.
Second way: Jumping
- Jumping burns 100 calories in 10 minutes and you don't need much equipment.
- Jumping helps strengthen heart muscles.
- Beginner level: Jump for 30 to 60 seconds.
- Intermediate level: Jump for 80 seconds and do push-ups for 15 minutes.
- High level: Jump for 80 seconds and do a full strength training routine.
Third way: Running in place
- It's a good way to warm up before exercising.
- It's not as intense as running.
- Beginner level: Start by jogging slowly then jog to get your body ready for the workout.
- Intermediate level: You can switch between walking and running in place, and jumping.
Method four: Burpees
- In this exercise, go down into a squat, then jump up, go down and do a plank, then jump again.
- This exercise burns 100 calories in 10 minutes.
- Beginner level: Do this exercise for 30 seconds, then run for 15 minutes.
- At the intermediate level: do this exercise for 60 seconds, then do squats for 15 minutes.
- At the advanced level: do this exercise for 60 seconds, repeat it for 20 minutes, and rest 30 seconds every 5 minutes.
Method five: Mountain Climbers
- Get into a push-up position and move your knees out and in.
- You can't really tell how many calories this burns because it depends on how intense the exercise is.
- Beginner level: do this exercise for 60 seconds.
- Intermediate level: combine this exercise with push-ups for 120 seconds.
- Advanced level: move yourself through this exercise and mix it with push-ups.
Method six: Squat Jumps
- Get down in a squat position then jump up.
- Beginner level: Do this exercise for 60 seconds.
- Intermediate level: Do this exercise for 80 seconds, then do weighted squats.
- Advanced level: Do this exercise for 60 seconds, then do it for 10 minutes.
Method seven: Bear Crawl Push Ups
- Do a plank on the ground, then do a push-up, then slowly stand up.
- Beginner level: Do this exercise for 60 seconds.
- Intermediate level: Do this exercise for 60 seconds, then do upper body exercises 6 times.
- Advanced level: Do this exercise for 60 seconds, then do high-intensity exercises for 15.
Eighth method: Kickboxing
- Hit the air with your hand and foot or hit a bag.
- This exercise burns 100 calories in 10 minutes.
- Beginner level: Do the kick then jump for 60 seconds.
- Advanced level: Do two kicks then two side kicks, then jump.
Ninth method: Stair climbing exercises
- Go up and down the stairs but your body should be tight.
- Beginner level: Go up the stairs twice.
- Intermediate level: Go up the stairs for 10 minutes.
- High level: Go up the stairs for two minutes,
