3. If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. You can easily burn calories and rev your metabolism by doing cardio exercises at home without any equipment. Great cardio workouts to … BuzzFeed Life reached out to personal trainer and exercise physiologist Albert Matheny, C.S.C.S., founder of SoHo Strength Lab, and asked him to come up with a list of 12 exercise … Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. RELATED: 20 Plank Exercises You Can Do at Home. Why: It's simple, accessible, gets the heart rate up, and is a great way to warm up for more intense exercise. Doing a quick cardio workout at home is more accessible than you might think. If you have a skipping rope, you can swap one of the exercises with a 60-second burst of skipping. Our 10 picks for beginner bodyweight exercises will provide a full-body workout. Programs & workouts designed for seniors SilverSneakers On-Demand features a wide variety of videos specifically designed for people ages 65 and up. One example: Exercise 20 minutes in the morning before work, walk 20 minutes on your lunch break, and exercise for 20 minutes after dinner. Then, step left foot in, step right foot in, and stand back up, bringing arms overhead. Offers may be subject to change without notice. Repeat. Precautions: Watch for cats, dogs, toys, and children. Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees). All products and services featured are selected by our editors. * Your THR range for home exercise: _____ to _____. Next, push through hands and lift hips all the way up to a downward-facing dog position. Programs FB Bodyweight - Round 2 - No Equipment Workouts to Burn Fat and Tone Up. By Ashley Mateo and Adele Jackson-Gibson What: Turning a rope with handles repeatedly while jumping over it and (optional) chanting rhymes. RELATED: The 7 Best Strength Exercises You're Not Doing. Step left forward, and then right, coming into a low squat position. Precautions: Jumping rope is high impact and requires practice. There are some effective bodyweight exercises for biceps and … Precautions: Watch out for dogs, heat, cold, chatty neighbors, distracted drivers, and bikers. 2. Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” Judine Saint Gerard, NASM-CPT, head coach at Tone House in New York City, tells Health. Repeat, hopping to the other side. Tips for success: Weight(s) can be small dumbbells, kettlebells or anything heavy you may have at home, like a purse or backpack, water bottles or gallon jugs or a heavy book. 2. But when the temperatures drop or you just don’t have time to leave your house, you can still squeeze in a solid cardio workout at home. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing. Continue alternating. Modification: Start in a kneeling position. Land softly back into a squat position, knees bent. 3. Then be sure to also try these cardio workouts you can do at home too! Is Your Doctor Gaslighting You? Quickly place the foot back down and drive the other knee up and opposite arm forward. View Exercise » 12. 2. High-Intensity Cardio Exercises for Seniors. Thank you, {{form.email}}, for signing up. You can track this THR range by counting your pulse for 15 seconds and multiplying by 4. Continue alternating. Requirements: Experience with high-intensity exercise. Why: Kickboxing can burn more than 100 calories in 10 minutes at the right intensity, requires no equipment, and can help you get out your aggressions. Modification: March the knees up toward the chest, eliminating the hop. One minute of high-intensity exercise is worth two minutes of moderate or low-intensity exercises. The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself. Repeat with right foot forward and continue alternating. They may also remind you of elementary or high school gym class traumas. A bit of heart rate work while working on total body movement. Requirements: A jump rope, a good pair of shoes, patience, and practice. Health.com is part of the Meredith Health Group. Then, push off your right foot, hopping to the left. “With these added benefits of strength and power, it may be even better than just trotting away on the elliptical.”, RELATED: The 10-Minute Cardio Workout You Can Do at the Office. Continue alternating. Here is a list of the best dummbbells for a home workout. Then place left leg back down to a kneeling position, and then right leg. This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week. 4. 2. 10 Cardio Workouts You Can Do Right at Home, According to Personal Trainers You don't have to get to the gym to do these effective moves. Modification: Drop the knees while you lower into a push-up position for more support. Modification: Instead of jumping over the “hurdle,” step over it, starting with the knee closest to the hurdle, and still driving the knees up toward chest. © Copyright 2020 Meredith Corporation. This means your 150 minutes of exercise per week could be cut down to 75 minutes. Prefer staying on two feet and skipping the jumps? Step back up to standing and repeat on the other side. Do each exercise at your own pace for about 30 seconds with 30 seconds of cardio between exercises. Go Ahead and Jump Into Plyometric Exercise, Design Your Own Workout! Because there's no forward motion, it isn't as intense as jogging outside. Bend knees slightly and drive up and over, hopping over the “hurdle” as you drive knees up. Repeat. Stay in your living room and still spike your heart rate. Explode off your feet, extending your hips to jump up into the air. With a little creativity, you can put together a fitness routine that includes a wide range of effective cardio exercises to build muscle, burn calories, and feel better. … Requirements: A good pair of shoes, experience with high impact exercise, an iron will. Get exercise tips to make your workouts less work and more fun. View Exercise » 13. Place a yoga block or band next to you (or pretend there is a hurdle next to you). She also created her own online training program, the TL Method. High-intensity cardio workouts push your heart and breathing to the point where talking can become difficult. Stair workouts help you build strength and power in your lower body and gets the heart rate pumping. Variations: Plyo-jacks (squatting then jumping in the air), stepping the feet out rather than jumping, holding a medicine ball, push-up jacks (jumping the legs together while doing push-ups). Our 4 Week Bodyweight-Only program is perfect for at home workouts; you won't need any equipment for these challenging & highly effective HIIT cardio, bodyweight strength training, Pilates and … A 10 min no-equipment, at home, jump, cardio workout! Precautions: It's high impact, which may tax the joints, and it can be boring. Lower back pain is common, but doing strengthening exercises can relieve symptoms. Modification: Alternate curtsy lunges by stepping one foot diagonally behind you, lowering into a lunge position with knees bent 90 degrees. The key to working hard enough to reap all the fitness rewards: firing up your core temperature so you start dripping sweat. The best part: the more you practice the less rest you’ll need. RELATED: 5 Power Lunges for Killer Glutes. They're also smart options for those with injuries. Push your hips back and down, keeping weight in the heels as you lower into a squat. Repeat, starting with the right leg. Even without any equipment (or even all that much space), you can score a killer cardio workout at home with just a few moves. Clean out expired products and clutter to make way for a healthier you. And Tone up are needed point where talking can become difficult doing cardio exercises home. In front of you and hop on the other side modified moves for 30 seconds of rest each. 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