This is a great workout if you want to work your whole body. Our model, Nikki Pebbles has been a New York City–based fitness instructor for over nine years. © 2020 Condé Nast. Recovery: walk or jog on the spot for 15 to 45 seconds. For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. This routine combines some of the best jumping moves you can do for a killer cardio workout at the gym, at home, or outside. Keep your back straight and don't let your knees extend over your toes. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. 1 Low Impact Beginner Cardio Workout - Feel Good Recovery Cardio - The moves in this 26 minute workout are all low impact and easily modified to be easier or more difficult. For butt kickers, try marching in place, focusing on using your core to pull your knees up to hip height each step. Don't let your front knee extend over your toes as you step back. To do those, you’ll begin with your feet in a staggered stance and then bend both knees to 90 degrees to drop into a lunge. How It Works: The At-home Cardio Workout to Lose Weight. Top Fitness Deals On Amazon. To start tap backs, step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement. If you have a skipping rope, you can swap one of the exercises with a 60-second burst of skipping. This interval style of training alternates 20 seconds of intense work with 10 seconds of rest, repeated for 4 minutes at a time for each set. Jump your feet back into a squat (4) and jump up with your arms extending overhead (5). Note: You can easily adjust the length of this workout by simply adding or eliminating a circuit. Luckily, a good cardio workout doesn't have to require a ton of space or fancy equipment. For more of a challenge, switch legs by jumping (also known as spotty dog), remembering to keep the knees soft as you land. You don’t need any equipment to get it done. Repeat on the other side. Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness. Extend your legs behind you, feet hip-width apart. Bring your left hand down as your right arm swings behind your back. Jump up, extending your arms and legs out into a star shape in the air. Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel to each other. Jump your feet back together to return to your starting position. 30 Home Workouts to Stay Fit When You're Stuck Indoors. Menu At the end of each circuit, rest for 60 seconds. Then get started with the workout. Exercise Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness. Some of the exercises in the circuit are higher impact, but they can be easily modified to be lower impact. It uses exercises that build range of motion, cardio endurance, coordination, control of your own body and flexibility. Tuck your tailbone and engage your core, butt, and quads. Fitness Training Resource. ), we’re going to take an approach that requires limited space and equipment. A 20-Minute No-Equipment Cardio Workout You Can Do at Home, 6 Quick Tips to Make the Most of Your Abs Workout, 20-Minute Cardio Workout for People Who Hate Running. You’ll do all the reps on one side, then repeat on the other. Stand with your feet hip-width apart. Stand with your feet shoulder-width apart, your core engaged, and your hands on your hips. Cardio at home: Make Quick and Sudden Decisions To Adjust Your Diet & Cardio at home workout routineYou have to make quick decision to adjust the diet and to do cardio at home constantly. You can execute a powerful cardio workout plan at home, regardless of … Cardio Workout Plan at Home. Join me for a 7-day cardio workout plan you can do from your home or your garden to keep your fitness levels up and move your body. This will help you stick to the plan. I Perform Cardio in Two Different Ways: First Based on Reps another Way is Based on time. Before starting each week, plot in your calendar what days and times you'll be exercising. Jump up, driving your hands straight above your head and extending your entire body. In some of these videos, I was joined by my mom and my best friend. Look forward and keep your hips and shoulders facing forward. If reverse lunges hurt your knees, try doing static lunges (or split squats) instead. Your wrists will be directly under your shoulders, your core engaged, your legs straight, and your glutes engaged. Just move as fast as is challenging for you. For skaters, you can skip the jump and just take a wide step to each side instead. Let your left leg straighten and follow. Stick To Your Fitness Goals. Tap the floor with your right hand. From here, push back into your Downward Dog position, this time lifting your left hand and bringing it back to tap the toes on your right foot. Run in place for 1 minute, followed by 1 minute of jumping jacks. Jump your feet wide and sit back into a wide squat, engaging your glutes and bending both knees until your thighs are parallel to the floor. Keep your core engaged, your hips tucked, and your back straight. If you have a skipping rope, you can swap one of the exercises with a 60-second burst of skipping. The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. It is efficient, offers convenience, and you may even save money. This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week. How To Reach Your Fitness Goals. Your plan of attack: Change up your routine so you can get in a full cardio workout at home in … Next review due: 17 September 2021, Physical activity guidelines: children (under 5s), Physical activity guidelines: children and young people, Physical activity guidelines: older adults, 10-minute legs, bums and tums home workout, Strength and Flex exercise plan: week by week, Strength and Flex exercise plan: how-to videos, How to improve your strength and flexibility, 150 minutes of aerobic activity every week. Swing your left leg to the left and jump, landing lightly on your left foot. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. To do a burpee from a standing position (1), drop into a squat with your hands on the ground (2).Â. With the right cardio exercises at home, you can continue to make progress, even if you don't have a lot of spare time. Lift your right leg and jump to the right. So if you are currently at home … Another 15-minute cardio workout, but Tabata-style. Land softly, with your knees together and hands by your side. Keep your abs tight and back straight during the exercise. Cardio workouts are a significant segment of your wellbeing and prosperity. Whether or not you are modifying the exercises, make sure you do a short warm-up first—we like this one or this one. Return to your starting position by pushing off your right foot and stepping forward. Don't forget to factor in 1 rest day per week (on a day of your choosing). This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week. The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments. Here's how to get active. 20 Minute Cardio Workout. Stand in front of a knee-high box or platform. To revisit this article, visit My Profile, then View saved stories. The only real key? Start off by crouching into a squat position and then kick your feet backwards so you are in a plank position with your arms still extended. Kick your feet back into a push-up position (3). Nikki is wearing a Lululemon bra, similar styles at lululemon.com; Alo Yoga 7/8 High-Waist Airlift Leggings $114, aloyoga.com; and Puma sneakers, similar styles at puma.com. For pop squats, do a classic squat and remove the hop. <3. How it works: You do each move for the indicated number of reps. The best part? Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. If you’ve yet to try a high-intensity interval training (HIIT) cardio workout, consider this your invitation. Easier burpee, do a classic squat and remove the hop who regularly teaches cycling and dance cardio to Trainers... 150 minutes of aerobic activity every week training ( HIIT ) cardio workout is also known as squat... Great with this 10-minute home cardio workout routine for aerobic fitness as challenging! Until they 're nearly at a right angle, with your right foot, swing your left foot, hips. A 60-second burst of skipping Choices, a Sweaty 30-Minute cardio HIIT workout can. Swing your left foot simply adding or eliminating a circuit immediately roll forward a!, NASM and Ebenezer Samuel, C.S.C.S counts towards your recommended 150 minutes of aerobic every! Your arms and legs out into the push-up position ( 3 ) 1 minute of Combine! You 'll be exercising spend all that time planted on your hips place your hand that tap... Exercises are a sure-fire Way to burn calories and build muscle overhead ( 5 ) your recommended 150 of... Fun cardio workout requires only a six-by-six foot area … Plyometric exercises are a significant of... The best results when you 're Stuck Indoors stand with your thighs parallel to the floor any equipment to to. 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