Cardio Exercises to do at Home for Weight Loss

There are so many cardio exercises a person can do to reach or maintain body weight, or improve their health. All from the comfort of your own home, backyard, or fitness facility! Cardio is a great way to bring up your heart rate, lose calories, and help you lose body fat.


Tips on getting the most out of cardio

  • Before any exercise, be sure to take time to warm up your muscles to reduce the risk of injury

  • Give your body time to recover between movements

  • Eat a healthy balanced diet

  • Set realistic goals

  • Start slowly, and gradually build up strength, stamina, and repetition.


Here are some great cardiovascular exercises get you started at home or wherever you feel most comfortable:


Jumping Jacks

Jumping jacks are a beginner cardiovascular exercise that involves the entire body. They are a great way to work the heart, lungs, and muscles in one exercise.


Instructions:

  • Begin with feet hip-width apart and arms down

  • Jump, extending the arms and legs out

  • Jump back into the starting position, returning the arms to the sides of the body, and the legs to the midline

  • Repeat

You can increase the intensity by jumping higher or faster. Or slow it down by doing smaller jumping jacks.



Squat Jumps

Squat jumps are a great way to bring your heart rate up while working the glutes, quadriceps, hamstrings, and calves.


Instructions:

  • Stand with feet hip-width apart and the arms along the sides of the body

  • Bend at the knees to squat, swinging the arms back

  • Swing arms forward and jump

  • Land and repeat

Be sure to land softly on the balls of your feet, rolling backward to absorb the shock in your heels.



Jump Rope

Jumping rope strengthens calf muscles, and also uses the arm muscles, as well as core strength.


Instructions:

  • Lightly grip the handles of the jump rope

  • Keep the elbows close to the torso and gently bend the knees

  • Rotate the rope from the wrist and flick the rope overhead

  • Jump low to reduce impact on the knees and ankles

Try out different variations like alternating between jumping with both feet and jumping from one foot to the other.


Burpees

Burpees are an intense exercise, using the arms, legs, and core.


Instructions:

  • Start with the body in a pushup position

  • Push off your feel and bring the knees into the chest and land in a squat

  • Jump out of the squat and raise the hands in the air before landing back into the squat

  • Place the hands back on the floor and return to the starting position by springing the legs back

  • Repeat



Inchworms

The inchworm is a full body exercise that helps improve mobility and tests shoulder strength.


Instructions:

  • Start in a standing position, bend over and touch the floor with the palms of your hands

  • Walk your hands out, to the pushup position

  • Perform a pushup, then walk up to the starting position and repeat till the set is complete



Once you become familiar with a form of cardio exercise, try to increase the intensity, volume, duration, resistance, or technique to make the exercise more of a challenge.


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Study source cited by Medical News Today.

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