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Most people will have you believe that if you want to burn fat (or build muscle), you need to hit the gym. Without some heavy weights and fancy equipment, you’ll never lose that bulge and you’re never going to see any definition in your body. That’s a lie. Lets do some Cardio Workout at home!
Not everyone can afford a gym membership and not everyone has the time to hit the gym. That’s alright though because to burn fat, you just need to burn more calories than you consume, it doesn’t matter if you burn those in the gym, at the office, in the jungle or in the comfort of your own home. All that matters is that you get your heart pumping!
So, here are some cardio workouts that you can do just about anywhere:
Warm-up
The first thing you should do before starting any workout anywhere is to warm up. A proper warm-up ensures that you don’t injure yourself or put unnecessary stress on any part of the body. It helps to get your blood flowing and your heart racing in a progressive manner. If you go from a 0 to a 100 within just a few seconds, you’re bound to get hurt. Start slowly and work your way up, no matter how advanced you get.
Start off with a light walk or some jumping jacks in place and over the next 5-10 minutes, build up in intensity.
Walk/Jog/Sprint
The best cardio you can do is to just go out and start walking, get some fresh air. Jogging is even better and sprinting is the best, there’s a reason that sprinters have a great body. Start off with a 10-minute warm-up walk and then jog for the next 20-30 minutes and end with another 5-10 minutes of a cool down walk.
If you’re sprinting, do it with the High-Intensity Interval Training (HIIT) method. Which means that you warm up for 5-10 minutes with a walk and then alternate between sprints and walks for the next 10-20 minutes. Sprint for 30 seconds and then recover by walking slowly for 60 seconds. Repeat. Cool down with a slow 5-10-minute walk.
Bodyweight Circuit
Nothing gets your heart racing like a good circuit training. This means that you perform several different exercises one after the other with little to no rest in between. Here’s a great cardio workout.
· 3 minutes walking or jumping jacks for warmup
· 1 minute of bodyweight squats
· 1 minute of pushups
· 2 minutes of step-ups (step up one foot at a time on a step or your sofa and step back down)
· 1 minute of bicycle crunches
· 1 minute of walking lunges
· 1 minute of pushups
· 2 minute of step-ups
· 1 minute of bicycle crunch
· 1 minute of squats
· 1 minute of pushups
· 2 minute of step-ups
· 1 minute of bicycle crunch
· 1 minute of walking lunge
· 1 minute of pushups
· 5 minutes of light walking (cool down)
This 25-minute circuit should get your heart racing. You can perform this circuit every other day and just add more time to make it more challenging or increase intensity. Do note that this is just a sample plan and you can change the order of any exercise, or in fact, the exercise itself to suit your own comfort level.
Reach your goals by doing some Cardio workouts at home!
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