10 Best Cardio Workouts to Try at Home & Why should you engage in cardiovascular exercise?

What is Cardiovascular Exercise?

Cardiovascular exercise is any vigorous activity that increases heart rate and breathing and increases oxygen and blood flow throughout the body while repetitively and rhythmically using the body's large muscle groups. This type of activity gradually challenges your most important internal organs and improves the function and performance of the heart, lungs and circulatory system. Cardio improves many aspects of health, including heart health, mental health, mood, sleep, weight control, and metabolism.

Cardiovascular exercise does not require a lot of equipment. There are various cardio workouts that a person can do at home with no or minimal equipment, such as marching or jogging in place, dancing to music, mountain climbing, and burpees.

The American College of Sports Medicine recommends people get 150-300 minutes of moderate physical activity per week.The following exercises allow a person to do cardio almost anywhere, such as at home, in a public park, or outdoors.People can choose exercises that suit their current fitness level. They can move on to more difficult movements over time as their fitness improves.

Cardio exercises you can do at home

• Burpees
• Mountain climbers
• Squat jump
• A jumping jack on a step
• Side to Side Jumping Lunge
• Prisoner jump squat
• long jump
• Plyo Jack
• Plyo lunges
• Jogging in place
• Jogging with knees high
• Jump kick
• speed skater
• Changed climbers
• Leaps
• Speed skater with weights
• Jumping jacks with resistance band lat pulls
• Brisk walking Running
• Jogging or jogging in place
• Bear crawls
• Swimming
• Water aerobics
• Cycling/bicycling
• Dancing
• Cross-country skiing
• Race-walking Volleyball, basketball, soccer or racquetball
• Rowing
• Kayaking, paddling or canoeing
• Circuit training
• Stair climbing
• In-line skating
• Martial arts
• Golfing
• Hiking
• HIIT (High Intensity Interval Training)
• Roller blading
• Kickboxing

Here are some cardiovascular exercises discussed:

1. Power walking

Starting a power walking program can help you stay active, improve longevity and help control weight. By picking up the pace and walking with a purpose, you can cover several miles in this low-impact form of cardio. You can notice significant improvements in just two weeks of a power walking routine, from lower blood pressure to stronger leg muscles. Beginners should start with just 10 minutes per day, then gradually increase your walking time by 5 minutes until you are able to get up to 30 minutes per day.

Some tips for power walking:

• Maintain good posture with your head straight with your chin in a neutral position. Engage your core and glutes with each step.
• Focus on quick smooth steps rather than long steps.
• Start by hitting the ground with your heel first, then roll onto the balls of your feet and finally push off the toes.
• Recruit your arms for a total body workout and burn 10% more calories. Bend your arms at the elbows and swing them in step with your legs.

2.Burpees

Burpees are an exercise that some of us can vividly remember from high school gym class. This tough exercise is so memorable because it works the entire body and gets the heart rate up in a very short amount of time.

The move is simple but very challenging for the heart, lungs and muscles. Add it to your regular cardio workout to increase intensity and work on your strength, agility and endurance.

Process:

1. Stand with your feet hip-width apart and squat on the floor, placing your hands on the floor in front of you.
2. Explosively jump with your legs out behind you so that you are in a push-up position, on your hands and toes in a straight line with your body.
3. Do a push-up on your toes or knees (this is optional and adds quite a bit of intensity).
4. Immediately jump the legs back to start, stand up and repeat for 10 to 15 repetitions or 30 to 60 seconds.

3.Squat Jumps

Squat Jumps are a great way to add intensity to your workout and really get the heart rate up. 5 Add them at the end of your regular cardio workout for an extra boost, or mix things up whenever you want to add intensity or do them a few times during your workout.

This is an advanced exercise that is high impact, so protect your joints by landing with soft knees. If the impact is too great, move instead of jumping. If you've never tried this move, take your time and ease into it with small jumps. Avoid this exercise if you experience discomfort or pain.

process-

1. Start with feet about hip-distance apart and engage the core.
2. Squat as low as possible, touching the floor with your fingertips if possible. Make sure you drive the hips back to avoid putting too much pressure on the knees.
3. Jump up as high as possible, sweeping your arms overhead.
4. Return to your squat with soft knees and repeat for 30 to 60 seconds.

4.Mountain Climbers

Mountain climbers are an advanced, high intensity exercise that will get your heart rate up and add intensity to your workouts. This move will build leg endurance and help you work on agility as well, making it a great overall exercise.

If you've never tried this move, take your time and ease into it with slow reps. If you feel discomfort or pain, avoid this exercise. You'll need lots of core strength for this move, as well as upper body endurance.

Process:

1. Begin in a push-up position on your hands and toes, back flat, and abs engaged.
2. Bring your right knee in towards the chest, resting the foot on the floor.
3. Jump up and switch feet in the air, bringing the left foot in and the right foot back.
4. Continue alternating the feet as fast as you safely can for 30 to 60 seconds.

Related: How to Do the Good Morning Exercise—And Why You Should

5.Toe Taps With Jumps

Toe taps are great for adding intensity and improving agility.7 If you've never tried this move, take your time and ease into it by tapping slowly without jumping. Avoid this exercise if you feel discomfort or pain.

Note that you can do this without a step or you can tap on any solid object like a BOSU or the lowest rung of a ladder.

process-

1. Stand facing a step or platform.
2. Touch right toe to step, jump up and switch legs in mid-air, touch left toe to step.
3. Continue the toe taps as quickly and safely as you can for 30 to 60 seconds.

6.Cycling

Both indoor and outdoor cycling are fantastic low-impact forms of cardio that are great for a variety of fitness levels. You can vary the intensity with both speed and resistance, allowing for workout variety to keep things fun and efficient. A great addition to any home gym, exercise bikes range from more high-end smart bikes to standard recumbent bikes with guided classes for a great workout. Indoor cycling has also been shown to improve aerobic capacity and blood pressure.

Some tips for cycling:

• Positioning is key to a comfortable and efficient ride. For indoor cycling bikes, the handlebars should be placed high enough so that you don't feel any strain on your back.
• Seat positioning should ensure that the legs are slightly bent during the pedal stroke. For horizontally adjustable seats, position the seat so that your front pedal is directly under your knees.
• Raise your seat if you feel pain in front of your knee and lower your seat if you feel pain behind your knee.
• Elbows should be slightly bent, and your back should be straight with core engaged.
• Our experts say that investing in a good quality pair of cycling shoes allows you to become one with the bike and have a smoother and more controlled pedal stroke.

Related: How to stay fit forever

7. Swimming

Moving your entire body against the resistance of the water makes for a great cardio workout that's also fun. Swimming can help build endurance, tone muscles and keep your heart rate up by reducing the impact on joints. It's a relaxing and peaceful form of exercise that research shows can help reduce stress and improve mood. People with arthritis may have difficulty with many forms of cardio, but swimming can actually help improve the use of affected joints without worsening symptoms.

Some tips for swimming:

• Make sure to have a good pair of a quality sports swimsuit and Google
• Focus on a neutral head position, keeping your head in line with the rest of your body and looking down at the bottom of the pool as you swim.
• Aim for short, steady kicks during your swim sessions. When your hands and arms go through the water, make sure they don't cross the midline of your body.
• Count each breath and completely expel all the air from your lungs before taking a quick full breath to the side.

8. Cross-country skiing

A great introduction to winter sports for beginners, cross-country skiing makes for a fun and amazing cardio workout. Basically if you can walk, you can cross-country ski. This type of exercise involves both upper and lower body muscle groups, making it highly effective in increasing cardiorespiratory fitness. Since cross-country skiing involves repeated weight shifting from one leg to the other, it's also great for working on balance.

Some tips for cross-country skiing:

• Dress in layers because you'll build up warmth as you move. Wool and synthetic fabrics are ideal, as well as a moisture-wicking base layer. Be prepared for cold, snowy and windy conditions and a hat and gloves are also a must.
• The right equipment is important when it comes to cross-country skiing. Most Nordic centers will size you for skis and offer rental options for everything you need, including boots and poles.
• Start with flat, easy terrain. Take small steps forward and take a lesson if you are able.

9.Marching in place

Marching in place can raise the heart rate, making this exercise a good choice for a warm-up or solo cardio activity.

To increase the intensity, a person can speed up their march or raise the knees.

10.Single leg stand

This exercise works the abdominal muscles.

Process:

1. Start with feet together or no more than 3 inches (inches) apart.
2. Bend the knees slightly and lift one leg 3-6 off the floor.
3. Hold this position for 10-15 seconds and return the feet to the floor.
4. Repeat for the opposite leg.
5. To increase the difficulty, a person can lift their feet off the floor or jump from one foot to the other more quickly.

Why should you engage in cardiovascular exercise?

Cardio exercise uses the large muscles of your body to move for a sustained period of time, keeping your heart rate at at least 50-percent of maximum level. With regular aerobic exercise, you'll have a stronger cardiovascular system, with more capillaries delivering more oxygen to your muscle cells. You'll enjoy increased stamina and endurance with each sparing session.

Specific benefits of cardio exercise include:

• Improved heart health
• Enhanced brain health
• Increased metabolic rate
• Weight regulation
• Improved mood and energy
• Stronger immune system
• Management of arthritis
• Enhanced Cognitive Function
• Better Sleep Quality
• Improved Respiratory Function

Certainly! Here are some frequently asked questions about cardiovascular exercise:

1. What is cardiovascular exercise?

   - Cardiovascular exercise, often referred to as cardio, is any activity that increases your heart rate and improves the function of your cardiovascular system. It includes activities like running, cycling, swimming, and dancing.

2. How often should I do cardiovascular exercise?

   - The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both, spread throughout the week.

3. What are the benefits of cardiovascular exercise?

   - Cardiovascular exercise offers numerous benefits, including improved heart health, increased stamina and endurance, better mood and mental health, weight management, and reduced risk of chronic diseases like heart disease, stroke, and type 2 diabetes.

4. How do I know if I'm doing cardiovascular exercise at the right intensity?

   - A good way to gauge the intensity of your cardiovascular exercise is by using the "talk test." If you can carry on a conversation while exercising, but you're slightly breathless, you're likely exercising at a moderate intensity. If you're too breathless to talk comfortably, you're likely exercising at a vigorous intensity.

5. Can I do cardiovascular exercise if I have joint pain?

   - Yes, there are low-impact cardiovascular exercises that are gentle on the joints, such as swimming, cycling, using an elliptical machine, or walking. Always consult with a healthcare professional before starting a new exercise program, especially if you have existing joint issues.

6. How long should my cardiovascular workouts be?

   - The duration of your cardiovascular workouts depends on your fitness level, goals, and the intensity of the exercise. Beginners may start with shorter sessions (e.g., 20-30 minutes) and gradually increase the duration as they build endurance. Aim for at least 30 minutes per session.

7. Is it necessary to warm up before cardiovascular exercise?

   - Yes, warming up before cardiovascular exercise is important to prepare your body for the increased activity and reduce the risk of injury. A proper warm-up should include dynamic stretching and light aerobic activity to gradually elevate your heart rate.

8. Can I do cardiovascular exercise every day?

   - While cardiovascular exercise is beneficial, it's important to give your body time to rest and recover. Aim for a mix of cardiovascular exercise and other types of physical activity throughout the week, and allow at least one or two days of rest or light activity to prevent overtraining and promote recovery.

Conculation: 

Incorporating cardiovascular exercise into your routine is a powerful investment in your overall health. From strengthening the heart and promoting weight management to boosting mood and cognitive function, the benefits are extensive. Whether it's a brisk walk, a jog, or a high-intensity interval training session, finding a form of cardiovascular exercise that fits your preferences and lifestyle is an important step in achieving and maintaining optimal health.