By kuldeep.dalal056 Posted On July 17, 2019 Categories : Gym

Cardio Exercises at Home – 20 Best Cardio Workout You Must Try

A cardio workout is an effective approach to increasing the intensity of your workouts. In this article we will be learning about 20 best cardio exercises that you can do at home. These superb cardiovascular exercises will help you in increasing oxygen in your body and making it powerful, explosive motions. Doing some cardiovascular exercise is good for you

What is cardiovascular exercise?

Cardiovascular exercise or cardio exercise, often known as aerobic or endurance exercise, is any physical activity that increases oxygen consumption in the body. That is, oxygen plays a crucial role in cellular activities. Both your heart and your breathing rates rise, allowing you to take in more oxygen and utilize it more effectively. Consequently, you have greater stamina and feel less tired during the day.

Why do Cardio workout Exercises?

Cardio exercise has many positive health effects, including:

  • Effective for reducing weight.
  • Builds up a healthy heart.
  • Lowers the likelihood of certain illnesses.
  • Enhances energy 
  • Strengthens the immune system

Best Cardio Exercises at home 

Cardio exercise has many positive health effects. Here is the list of best 20 cardio exercise that you can do at home.

  • Bear Crawl
  • Bear Plank Shoulder Tap
  • Bulgarian Split Squat
  • Butt Kicks
  • Donkey Kick Burpees
  • Half Turkish Get-Up
  • High Knees
  • Jump Rope
  • Kettlebell Deadlift to Squat Clean
  • Kettlebell Swing
  • Mountain Climbers
  • Pencil Jump
  • Plank Get-Up
  • Plank Jacks
  • Single-Arm Kettlebell Push Press
  • Star Jump
  • Squat Jump
  • Tuck Jump
  • Wonder Woman
  • the immune syste

Bear Crawl

Cardio exercise has many positive health effects, including:

  • Position yourself in a bear plank, with your shoulders over your wrists, your knees under your hips, and your feet a few inches off the floor.
  • Make a simultaneous forward motion with your left hand and right foot.
  • Move your left foot and right hand in step.
  • Maintain a neutral spine and a strong hip stance.
  • Follow it with three steps in front and three steps behind.

Bear Plank Shoulder Tap

Instruction:

  • Bear plank is the starting position, with shoulders over wrists and knees under hips, with the hips lifted off the mat a few inches.
  • Maintaining a neutral spine, shoulders, and hips, raise the left hand off the mat while keeping the right hand down.
  • Make an elbow bend to touch your right shoulder with your left hand.
  • Alternate left hand.
  • Do the same thing on the other side.
  •  

Bulgarian Split Squat

Instruction

  • You should first stand around two feet in front of a step while carrying a weight in each hand.
  • Back up your left leg and set your left foot on the step.
  • Keep your shoulders back and your chest up while you bend your knees as much as you comfortably can.
  • Restart by pausing and pressing your right heel.

Butt Kicks

Instruction

  • Stand up straight and brace your abdominals.
  • Place the back of your right heel on your right glute.
  • Re-plant the right foot on the floor.
  • Transition to the reverse side and do the same thing.
  • Keep going, switching sides, and ramp up the pace for more of a challenge.

Donkey Kick Burpees

Instruction

  • First, get up on your feet and stand with your hands at your sides.
  • Jump high in the air.
  • Squat down and place both hands firmly on the ground as you come down.
  • Raise your legs to a level greater than your shoulder by jumping.
  • Place the soles of your feet exactly beneath your torso and jump up.

Half Turkish Get-Up

Instruction

  • Get in a flat, back-lying position.
  • Hold your right arm and leg straight on the floor at a 45-degree angle from your torso.
  • While keeping your left elbow locked out, lift a kettlebell over your head while bending your left knee and placing your left foot flat on the floor.
  • Focusing on the kettlebell, sit on the right forearm and push onto the right arm.
  • Next, maintaining the right leg straight, push through the palm of the right hand and the left foot to raise the hips into the air.
  • Reverse the motion gradually to return to the original starting position.

High Knees

Instruction

  • Put the mat on the floor and stand on it.
  • Position hands at hip height in front of the body, elbows near to sides, and arms at 90 degrees angles.
  • Raise your right knee and touch your palm while bending your right leg.
  • Repeat quickly on the left side.

Jump Rope

Instruction

  • Begin with your feet together and your arms at your sides.
  • Keep your elbows close to your body as you bend them to bring your forearms wide and up to hip height.
  • Start making forward-facing little circles with both wrists while simultaneously performing short, rapid jumps with your feet. 

Kettlebell Deadlift to Squat Clean

Instruction

  • Begin in a fully extended hinge position.
  • Hold a kettlebell on the ground in between your feet.
  • To straighten your legs and raise the weight, keep it close to your shins while you squeeze your glutes and push your hips forward.
  • When the bell reaches the knees, bend the elbows and bring it to the chest.
  • When ready, squat down by bending your knees and lowering your hips.
  • After lowering until thighs are about parallel to the floor, push through feet to extend legs and stand up fully.

Kettlebell Swing

Instruction

  • Begin at a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees).
  • Put the bell between your legs and hold the grip of a kettlebell in both hands with your arms stretched straight toward the floor.
  • Squeeze your glutes, extend your legs, raise your body, and press your hips forward as you swing the weight up to chest level while maintaining a strong core and straight arms.
  • Instead of raising the kettlebell over the head, lower it between the thighs as you hinge.

Mountain Climbers

Instruction

  • Place your hands shoulder-width apart and your feet hip-distance apart to begin in the plank position.
  • Plant the right foot, raise the right knee to the chest, and repeat.
  • Iterate on the left side.
  • Keep swapping the sides.

Pencil Jump

Instruction

  • Begin by standing with your feet hip-width apart.
  • Always maintain a relaxed, arm’s-length stance.
  • Bounce up and down on the balls of your feet.

Plank Get-Up

Instruction

  • Get into a low plank position by placing your forearms on the floor in a parallel position to your shoulders and bringing your elbows close to your sides.
  • Pull up on the right forearm and push into the palm to straighten the arm.
  • Then, switching to your left side, repeat the process to get into a high plank position, ensuring your hips are as level as possible.
  • To go back to the beginning, reverse the action.

Plank Jacks

Instruction

  • A forearm plank is the starting posture.
  • Extend your feet, so they are far beyond your shoulders, making a broad “V” with your body.
  • Bring your feet back into the plank position by bouncing on them.

Rainbow Slam

Instruction

  • Position yourself so your feet are hip-width apart and a medicine ball rests in front of your right hip.
  • Lift the weight above, pivoting on the right foot to shift the torso toward the left side, and then make a powerful arcing swing with the medicine ball.
  • Using your left foot, bounce the ball off the ground.
  • Don’t miss it, and go back to the beginning.

Single-arm Kettlebell Push Press

Instruction

  • Get into a standing position with feet hip-width apart.
  • Keep a kettlebell in your right hand, and bring your elbow close to your body, such that the weight rests on your shoulder. Hold your left hand out to the side.
  • While concurrently lifting the kettlebell straight up until the right arm is fully extended above, you should quickly push through your feet to lengthen your legs.
  • Get into a shallow squat by lowering your hips.
  • Bring the kettlebell back down slowly and under control.

Star Jump

Instruction

  • The starting position is standing with feet together, feet flat on the ground, and hips slightly flexed backward.
  • Get as high as you can and reach as far as you can with your arms.
  • Get back to the beginning.

Squat Jump

Instruction

  • Begin in a squat position with your hands clasped in front of your chest and your feet directly beneath your shoulders.
  • Jump up off the ground by extending your arms straight behind you and pushing through your feet to straighten your legs.
  • Come to rest in a squat posture.

Jump Tuck

Instruction

  • You should stand up.
  • Tuck your knees into your chest and jump up in the air.
  • Drop gently and do it again right away.

Wonder Woman

Instruction

  • As you’re about to do a jumping jack, get up into a standing stance.
  • Jump with your feet wider than hip-width apart, and simultaneously extend your arms to the side.
  • Bring your feet together in the middle and jump.
  • Concurrently, bring your arms up to cross in front of your face.

Conclusion

Cardio exercises at home may be performed without special equipment to provide a demanding and powerful workout. These exercises are demanding; choose a manageable subset to focus on each session. If you are uncertain about performing these cardio exercises at home, The Muscle Gym has the cardio services where professionals will assist you at each steps. So don’t just wait contact us today.