Doing a quick cardio workout at home is more accessible than you might think. It is efficient, offers convenience, and you may even save money. Luckily, a good cardio workout doesn’t have to require a ton of space or fancy equipment.
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. Below are some home cardio exercises you can do anytime, anywhere.
What: Turning a rope with handles repeatedly while jumping over it and (optional) chanting rhymes
Why: It’s great cardio, burning about 220 calories in 20 minutes. Jump ropes are inexpensive, travel well, require no special skills, and can be used anywhere you have space.
Requirements: A jump rope, a good pair of shoes, patience, and practice
Precautions: Jumping rope is high impact and requires practice. It looks easy, but beginners may get tripped up. For the best results, turn the rope with the wrists, not the arms, and land softly. Only jump high enough to clear the rope.
Variations: Jumping on one foot, alternating feet, crossing the feet, jumping with high knees, double turning the rope
Best Ways to Use Jumping Rope in a Workout
- In a Beginner Circuit: Alternate 10-30 seconds of jumping with marching in place for 5-10 circuits. Gradually work up to longer jumping sessions.
- In a Cardio Circuit: Alternate 30-60 seconds of jumping with other cardio exercises such as marching, jogging, jumping jacks, etc.
- In a Cardio/Strength Circuit: Alternate 30-60 seconds of jumping with strength exercises, such as squats, lunges, push-ups, and dips.
- Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)