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: Repeatedly jumping the feet wide while circling the arms overhead, then back again
Why: Jumping jacks burn about 100 calories in 10 minutes and no special equipment or skills are needed.
Requirements: A good pair of shoes, a healthy heart
Precautions: Jumping jacks are high impact, which may tax the joints. They may also remind you of elementary or high school gym class traumas.
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)
Best Ways to Use Jumping Jacks in a Workout
- In a Cardio Circuit: Use jumping jacks in a circuit, doing them for 30-60 seconds and alternating them with other cardio exercises such as marching, jogging, jumping rope, etc. Try a different variation of jumping jacks each time, repeating the circuit for 10-30 minutes.
- In a Cardio/Strength Circuit: Alternate 30-60 seconds of jumping jacks with strength exercises such as squats, lunges, pushups, and dips for 10-30 minutes.
- In Your Regular Workout:Add a high-intensity blast to your regular cardio or strength workouts by adding a minute or more of jumping jacks throughout the workout or at the end.