No-Equipment Home Cardio Workout for a Healthy Heart
Aug 19, 2021
5 min read
The heart is one of the most vital organs of our body. Till we hear that lub-dub, we are alive. Hence, it is extremely important to take care of the heart. As per a survey conducted by Sri Jayadeva Institute of Cardiovascular Sciences, 35% of first heart attack victims are under 35. Isn’t it alarming?
What should we do to keep the heart healthy and happy?
American boxer Gene Tunney said, “Exercise should be regarded as a tribute to the heart.” Indeed! Indulging into a regular 20-30 minutes cardio session keeps your heart healthy.
It improves blood circulation throughout the body and protects you from cardiovascular diseases. Moreover, an extensive cardio workout can burn a good number of calories and significantly aid in weight loss.
Cardio workout is beneficial in many ways. Including them in your regular workout plan can-
Strengthen your muscles and joints
Elevate your mood and keep you energised
Relieve you from stress and improve sleep quality
Improve brain function and coordination
Boost your immunity
Rev up metabolism
Improve your lungs capacity
At-Home Cardio Workouts Without Equipment
Busy schedules hinder our regular visits to the gym. It is also difficult to step out for a walk or a jog due to drenched roads in the monsoon. Worry not. All you need to do is clear out some space in your living room and get ready to sweat it out.
Here are a few cardio workouts that you can do without even stepping out of your home.
Begin with marching in place. Do some left right left on the spot while swinging your arms freely.
Slowly increase your pace to do spot runs. Take the position as if you are going to run. Then, start running on the spot.
Next, do some butt kicks. This is similar to spot running. You just need to lift your legs a bit higher to kick your butt with your heels.
How about doing some jumps now? Lateral jumps are another good warm-up exercise. Stand with your feet close together and place your hands on the hips. Lift your heels to stand on the balls of your feet. Now jump sideways, alternating left and right.
To begin with, you can do these warm-up exercises for 30 seconds each and slowly scale it up to one minute.
Race up Your Heart Beat With These Cardio Exercises
This is a basic cardio exercise and can be done anywhere, anytime. All you need is a flight of stairs.
Climbing up and down the staircase for 5-10 minutes can make your heart beat faster and exercise your entire body. Here’s a convenient way to include this exercise in your daily routine. Stop using the elevator and take the staircase while you go out to get necessary household stuff or reach out to the terrace to get some fresh air.
As per studies, jumping rope or Skipping is considered the most effective cardio exercise. Not only this, including this in your daily workout regime can whip you into shape in no time.
So, what are you waiting for? Grab the rope and get started. You can do a variety of jumps using the rope to curb monotony and make the session more exciting.
Remember the school drill? Did it use to be so much fun? And, jumping jacks were a must part of the drill.
Jumping Jacks are one of the best cardio exercises. Stand with your feet together and arms by your sides. Now jump and spread your legs sideways while swinging your arms up above your head and then jump back to the starting position. Ensure you bend your knees a little while landing.
Repeat. Increase the speed gradually. You can do 3 sets of 20 reps with 30 seconds rest in between.
Stand tall with your feet hip-width apart. Now raise your right knee and bring it closer to your chest, while keeping your left leg on the floor. Now, bring down the right leg while lifting the left leg closer to the chest. Alternate this move between both legs. Swing your arms for better balance.
Try to do 3 sets of 20 reps with a small break after each set.
Lunges are a good lower body exercise. Jumping lunges add to its intensity and also involve your heart.
To perform jumping lunges you need to stand with your feet shoulder-width apart. Now stretch your right leg to take a big step forward and lower your hips so that your knees make a 90-degree angle.
Jump up and change the position of your legs mid-air by bringing the left leg forward and right leg behind. Land gently in the basic lunge position with the left leg forward. Swing your arms to help you jump explosively.
Repeat this pattern while switching legs on each jump for desired reps. You can start with 10 reps for each set and gradually increase the number of reps as you get comfortable with time.
Squat jump, also known as jump squat is an advanced dynamic power move, hence should be done after a proper warm-up.
Stand with your legs shoulder-width apart. Stretch your arms and bring them in front of your body. Lace your fingers and lower your body to the squat position. Now engage the muscles in your legs, thighs, and hips to jump explosively. Your body should be in the air with your legs stretched and feet a few inches off the ground.
Descend down to the basic squat position and balance your body on your feet. Repeat the next jump immediately.
Aim for 5-10 reps if you are a beginner and slowly increase the number of reps. You may also do multiple sets of desired reps.
Mountain Climbers offer a full-body workout and can really speed up your heartbeat. This exercise can help you burn stubborn belly fat quite faster.
Start in a plank position with your toes and palms anchored on the floor. Now bring your right leg close to your chest.
Quickly switch legs by bringing back the right leg to the plank position and bring your left knee closer to your chest. Alternate the move between your legs as if climbing a mountain (just that the floor is the mountain here).
Aim for 2 sets of 20 reps each and gradually increase it to 3 sets of 30 reps.
Doing burpees can be tiring, but they can boost your cardio fitness immensely.
Burpees involve a squat, push-up, and jump. Start in a squat position. Lower your body to get into the push-up position. Do a push-up. Then pull your body up to stand straight and then jump in the air throwing your hands up your head. Repeat the process quickly for desired reps.
You can begin with 5-8 burpees and slowly scale it up to 10-15 reps for better results.
A healthy heart is a key to physical and mental well-being. Doing a quick cardio session every day can benefit you in many ways and help you lead a healthy life.
Want to know more about healthy living? Get in touch with our fitness coaches for the ultimate personalized guidance.