For many people, one area of their workout program that they struggle with the most is getting in their cardio training. They’re fine getting into the gym for some resistance training and if they’ve structured their weight lifting routine properly, they really don’t have to be in there for all that long to execute an effective workout session.
But when it comes to cardio training, that’s a different story. Not only is cardio training usually the more boring type of training of the two, but most people find that they just don’t have the time every single day to get to and from the gym to do it.
If that’s your problem, then it might be time to consider some of the at-home varieties of cardio training that you could complete to help you burn more calories and take your fat loss one step further.
You definitely don’t need to invest in pricey home gym equipment either to get this cardio training in.
Let’s have a quick look at a few of the top at-home options for your cardio training so you can get a better idea of what might be right for you.
- Jumping Jacks
There is a reason Jack Lalanne did these every single day. Jumping Jacks are great because they’re going to help to enhance your cardiovascular fitness level while also offering the same calorie burning effects that running would.
Plus, being that it's plymetric in nature, you’ll also get an overall muscle stimulus while doing it, making it a more complete form of workout.
- Mountain Climbers
The second of the at-home cardio methods to consider is mountain climbers. Moutain climbers are also ideal for those looking to torch calories because of its intense nature.
To do a mountain climber, start in the top of the push-up position and basically run in place by picking one foot up off the floor, bringing your knee up to your chest. Return your leg to the start position and alternate sides until you complete all of the required repetitions or time. Throughout the movement, keep the abs braced and do not let your hips sag or rotate.
Try incorporating some mountain climbers into your workout to really kick the intensity up a notch.
There is no way around it…Burpees are horrendous! But it's this "horrendousness" (is that even a word?) that makes them so effective.
To perform a Burpee, start by standing with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up. You can add a vertical jump at the end as well.
Putting It All Together
Here is a cardio workout you can do either in the gym or at home utilizing all 3 movements:
A) Burpees – 30 seconds
B) Jumping Jacks – 30 seconds
C) Mountain Climbers – 30 seconds
Perform the above circuit with no rest between exercises. After completing the mountain climbers, rest 45 seconds. Repeat.
If doing this workout at the end of a weight training session, repeat the circuit twice more for a total of 3 rounds. If doing this workout alone as a cardio session, rest 30-60 seconds (as needed) between rounds and do as many rounds as you can inside of 10 to 15 minutes.
Disclaimer: See your physician before starting any exercise or nutrition program. In addition, I highly recommend you have a Certified Personal Trainer (CPT) provide you with instruction on correct form for all exercises.