Cardio exercises strengthen the heart, increase lung capacity and build endurance. These exercises are also excellent for burning calories. The problem is, many people don’t have the time to go to the gym to do cardio workouts because of their busy schedule. So what is the next best thing to do? Do home cardio exercises! Provided below is a list of 5 home cardio exercises that you can do if you want to burn calories.
Home Cardio Exercises
1. Jogging/Running on a Treadmill
Sometimes, you can’t jog or run outdoors because of the weather or some other reason. Don’t worry. You can still do this cardio exercise by using a treadmill. What is the difference between jogging and running? Jogging is defined as going at a pace of less than 6 miles per hour, while running means going at a pace of at least 6 miles per hour. Depending on whether you want to jog or run, set the treadmill speed accordingly. Jogging and running have higher rates of caloric expenditure than other exercises. A 155-pound person running at a speed of six miles per hour can burn 372 calories in 30 minutes. The faster your pace, the more calories you’ll burn.
2. Jumping Rope
Though it may seem effortless, jumping rope is a highly strenuous activity that most people cannot sustain for an extended period. Jumping rope burns more than 10 calories/minute while strengthening the legs, buttocks, shoulders, and arms. That means you can burn more than 200 calories in two 10-minute sessions each day. It is recommended to do this exercise in intervals, where you jump rope for a few minutes and then recover for a minute or two.
3. Indoor Rowing
Indoor rowing is a good all-around exercise. It is an effective full body exercise. At the same time, it’s also a low-impact workout. If you want to do this workout, you’ll need an indoor rower (also known as an ergometer), an exercise machine that simulates the motion of rowing. Rowing uses nine muscle groups, including the hamstrings, quads, core, back, shoulders, glutes, lats, triceps, and biceps. A 155-pound person using an indoor rower can burn around 316 calories per 30 minutes.
4. Tabata Training
Tabata training is a high-intensity exercise that burns a lot of calories in a short span of time. It consists of doing 20 seconds of exercise at an all-out pace, then followed by 10 seconds of recovery. You will repeat this eight times. A Tabata workout usually includes four exercises – push-ups, squats, jumping rope and crunches. But, you can do almost any activity Tabata training style. A Tabata workout can burn an average of 15 calories/minute or 450 calories per 30 minutes.
A burpee is a full body exercise that involves squatting down, kicking your feet back into a push-up position, doing a push-up, returning your feet to a squat position, and standing up. Needless to say, a burpee is a good calorie-burning workout. It involves a lot of muscle, resistance, and intensity. A 155-pound person doing burpees can burn 298 calories in 30 minutes. You can do burpees continuously, or break them up into intervals together with another activity such as jumping rope.
Even if you don’t regularly go to the gym, you can still stay fit by doing home cardio exercises. All you need are knowledge, the proper technique, and determination. So what are you waiting for? Start moving and be active!