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5 Best Cardio Workouts You Can Do At Home

a man doing exercise

According to studies — every individual must engage in 150 to 300 minutes of moderate physical exercise every week.

And it might be difficult for you to believe, but a quick cardio workout at home can do wonders for you! With each session, you can build muscles, burn calories, and consequently feel better.

But how is it possible?

Well, we have listed down five exercises for you that you can perform at your home, that too — without any equipment!

You can perform each exercise for 45 seconds to 1 minute, rest for 30 seconds, and then move on to the next set.

1. Jumping Jacks

What: Jumping with feet wide open while circling the arms overhead and then repeating the same.

Why: Jumping Jacks — when performed for 10 minutes at a fast pace, can burn around 135 calories in a 150-pound individual. 

Requirements: A good pair of shoes.

Precautions: Jumping jacks are highly effective and can stretch the joint muscles.

How to Perform?

Regular: Include a minute or more of Jumping Jacks throughout or at the end of your cardio workouts to conclude upon a fruitful exercise session.

Moderate: After performing Jumping Jacks for 30-60 seconds, you can alternate them with other cardio exercises such as jogging, running, jumping rope, and so on. You can continue doing this for 10-30 minutes.

High-Intensity: To increase the effectiveness, you can even perform strength workouts such as squats, lunges, push-ups, and dips in between. You can continue doing this for 10-30 minutes.


2. Squat Jumps

What: From a squat posture, jump as high as you can before landing back in a squat position.

Why: Squat Jumps are plyometric exercises.

What are plyometric exercises — you may wonder?

Plyometrics training can improve your physical performance and ability to do different activities. These can increase your heart rate, burn calories, and strengthen your leg power.

Requirements: A good pair of shoes.

Precautions: The individual must not be suffering from any knee injury. He should be used to high-intensity workout sessions as well. 

How to Perform?

Regular: Include 30-60 seconds of squat jumps in your usual cardio workout with other exercises like running, jogging, jumping rope, step touches, and so on.

For Lower Body Strength: To boost intensity, power, and strength in your lower body workout — add 30-60 seconds of squat jumps after every 3-5 lower body exercises, such as squats, lunges, or deadlifts.

High-Intensity: In High-Intensity Interval Training, perform the respective jumps for 30-60 seconds. Then take rest for 60 seconds and repeat the exercise for 10 minutes.


3. Mountain Climbers

What: From a push-up stance, run your knees in and out.

Why: Mountain climbers can increase your heart rate while enhancing your core strength and overall stamina.

Precautions: This workout can be strenuous on the wrists, arms, and shoulders, as well as the core.

How to Perform?

Regular/ Moderate: Mountain climbers can be performed for 30-60 seconds at a time. To increase the intensity of your cardio workout, you can perform mountain climbers with push-ups or planks as well.

In Combinations: For a high-intensity session, try a series of mountain climbers with Burpees. You can even alternate ten push-ups with ten mountain climbers and subsequently add Bear Crawls.


4. Burpees

What: Squatting to the ground, springing to a plank posture, hopping back, and standing up.

Why: It is an excellent cardio workout — with a 150-pound person burning 90 or more calories in 10 minutes of a high-intensity session.

Requirements: A good pair of shoes.

Precautions: Burpees are a little difficult to perform. Thus, you must hold previous experience with vigorous training workout sessions.

How to Perform?

Regular: Add 30-60 seconds of Burpees every 3-4 minutes to your cardio circuit. Incorporate other exercises like running, jumping rope, step touches, jogging, and so on.

Moderate: Add 30-60 seconds of Burpees for every 3-5 strength exercises, such as squats, lunges, push-ups, and dips. You can perform this entire set for 10-30 minutes.

High-Intensity:  Perform the exercise for 30-60 seconds. Take rest for the same length of time and repeat it for 10 minutes or more.


5. Bear Crawl Push-Ups

What: Squat to the floor, walk your hands out to complete a push-up, and then walk your hands back.

Why: It helps in increasing your heart rate while also boosting your stamina.

Precautions: This exercise is tough. One must, therefore, hold experience in performing high-intensity workout sessions.

How to Perform?

Regular: Include 30-60 seconds of bear crawls in your usual cardio routine with other exercises like running, jogging, jumping rope, burpees, and so on.

For Upper Body Strength: To boost intensity, power, and strength in your upper body workout — add 30-60 seconds of bear crawls for every 3-5 upper body movements such as push-ups, chest presses, or dumbbell rows.

High-Intensity: Perform bear crawls for 30-60 seconds, rest for 30-60 seconds, and then, repeat the exercise for 10 minutes or more. You can even alternate bear crawls with other high-intensity exercises such as burpees or squat jumps.


Let's Wrap It Up:

Cardio-Workouts can help you become healthier.

However, it is crucial to highlight — being healthy and attaining or maintaining a healthy weight necessitates a combination of a well-balanced diet and regular exercise. 

Thus, take care of your dietary patterns, exercise schedule, your sleep, your mental and emotional health.

Let us remind you — they are all inter-connected.

And if you want a customized approach towards leading a healthy lifestyle (as per your habits) — Corrielus Cardiology can surely help. We are strongly committed to providing our patients with a comfortable, integrative, and educational environment that fosters overall wellness.

Contact us now! 

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