| Table of Contents 20 Minutes No-Equipment Cardio at Home Rules You Need to Follow to Practice Cardio At Home Best 5 Cardio Exercises to Stay Fit |
- Squat
- Crab Walk
- Jumping Jacks
- Lunges
- Burpees
It is not hard to find a person, who dislikes joining the gym or spending money on gym devices to stay fit. There are millions of people around the world, who keep their health perfect practicing exercises that don’t include any equipment. Cardio is a good category to apply here in the way of keeping our body fit and healthy. Here we come up with some useful ideas in this regard-
20 Minutes No-Equipment Cardio at Home:
No problem if you haven’t much time to spend on your workout routine, as there are some wonderful cardio exercises we know which won’t ask more than 20 minutes a day to practice! You don’t need any accessory, workout tools, gym devices, or anything to practice these cardio exercises at home. Let’s learn some tricks and essential preparations before jumping to the practice first-
Rules You Need to Follow to Practice Cardio At Home:
- First of all, try to understand the benefit of cardio in the process of keeping yourself fit
- Research a little about cardio exercises and particular benefits of each exercise before including them in your plan
- Know your flexibility level first and then chose exercises depending on that possibility
- Talk to an expert before beginning to make sure that your picked cardio exercises are compatible with your goal
- Chose an open area or beautiful outdoor area to practice your session with the utmost freshness of nature
- Make sure your exercise area is peaceful and out of reach from any kind of chaos
- Arrange workout clothes and shoes before starting your session, even you are practicing them at home too
- Take a short break in between your session, especially after difficult steps
- Eat foods which are preferred as a before-workout meal and never exercise in an empty stomach
- Make a bottle of drinking water available near your exercise area and keep drinking water often in between your cardio session
- And practice as much you can handle effortlessly without pushing yourself too hard.
Best 5 Cardio Exercises to Stay Fit:
The most effective cardio exercises, which are skilled in keeping our body in shape and health in check, are as follows-
1. Squat:
How to Practice It:
- To practice squat, stand with your feet and take a position of sitting on a chair by keeping your shoulder width
- Keep your arms straight out in front of you and hold chair position by bending your knees to lower your body to the ground
- Your thighs should be separated from each other and back should stay straight
- Try to keep the knees above your ankle and prevent them from going over the front of your feet
- Hold this position for 5 seconds, get up straight and repeat the process back to back for at least 10 minutes
- To get the best result, try to practice 15 to 24 squats over 40-60 seconds
Benefits of It:
- Practicing squat helps in achieving good muscles around the areas of the abdominal, lower back, butt, calves, hamstring, and quadriceps
- It also helps to burn fat faster from the affected areas of your body
- Aids you to get desirable abs, you crave for long
- Improves the quality of balance and mobility with regular practice
- Helps to develop the strongest ligament and stabilize muscles toot, which gives the ability of injury prevention too
- Tones our legs muscles, especially around the thighs
- And provides a better digestion system.
Also Read: DIY Fitness: 5 Ideas to Get Fit Without Going to Gym
2. Crab Walk:
How to Practice It:
- Sit on the ground first with your feet, hip-distance apart in front of you
- Keep your arms behind your back with fingers pointing hips
- Lift hips from the floor and tighten your abs during this process
- Now, start walking forward holding this posture by moving your left hand followed by the right foot and vice versa
- Walk forward as much as in your front area and then walk back to your previous place again
- Keep practicing these steps for 7-8 minutes or as much as you can handle in a single session.
Benefits of It:
- Helps to increase the strength capacity of your torso
- Works on your abs from different areas like triceps, abdominal muscles, triceps, shoulders, etc.
- Improves the balance and stability of your overall body
- Work o your metabolism rate and thus boost weight reduction
- And keeps your heart rate up in a vigorous way
Also Read: 10 DIY Gym Equipment Projects to Make at Home
3. Jumping Jacks:
How to Practice It:
- Stand straight on your feet by keeping your legs together and putting your arms at your sides
- Now, bend your keens slightly after separating legs and jump into the air
- During this jump spread your legs elect about shoulder-width apart
- Stretch your arms out from both sides and take them over your head
- Jump back to the starting position again and repeat the process several times in a single session.
Benefits of It:
- Helps to reduce weight and fasten your metabolic rate
- Reduces blood pressure level
- Increases insulin sensitivity
- Helps to burn belly fat faster
- Enhance your bone health outstandingly
- Aids in building muscle strength
- Works beneficial for cardiovascular health
- And you can get the benefits of a full-body workout with this single cardio exercise.
4. Lunges:
How to Practice It:
- Firstly, put one of your legs forward and come straight down with your other leg
- Make sure that the knee of our front leg doesn’t go past your toes when you lung forward
- Bring the knee of your back leg as close to the floor as you can
- Be certain that you hold a 90-degree angle while lowering your hips till the knees
- Stand back into position by pushing through the heel of the leg in front
- Switch to your next foot to alter while lunging and inhale while you go down
- Then exhale on the way out and then you will feel a stretch on the thigh of the leg you kept put forward on the hamstring area
- Start with two sets with 10 for each leg and then, gradually practice upto 2 sets of 20 or 30 at a time.
Benefits of It:
- Helps you to strengthen your lower body
- Tighten your tissues on legs and buttocks
- Increases your overall body balance and proper coordination
- Induces weight reduction process
- Improve stability, alignment, and symmetry
- And keep you more flexible for the utmost stretching exercises.
5. Burpees:
How to Practice It:
- Stand with your feet shoulder-width apart and keep your arms at your sides by keeping the knees straight
- Bend your knees and lower your body gradually into a squatting position towards the floor
- Keep the pressure at your hips while bringing your body down to the ground
- Maintain a straight position in your back and keep your arms close to your body
- Then, place your hands on the floor in front of you y keeping them close together
- Make sure your arms are exactly under your shoulders when you keep them on ground
- Be certain that you keep your elbows straight but don’t lock them in this posture
- Now, keep your feet back and go to a plank position all of a sudden
- Jump both feet back behind you and simultaneously place them about shoulder-width apart posture
- Don’t forget to keep your hands planted tightly on the ground during this time to support your body
- Now, go down to the floor from a plank position and bring your chest towards the floor
- Do pushups, press up with your arms, and jump the feet forwards to by keeping your hands flat on the ground
- This is called a ‘frog jump’, make sure you jump your feet towards your chest in this position
- Now jump straight upwards by keeping your hands joint over your head and feet close to your thighs
- Finally, do a little free hop in that position and finish your burpee like an expert
- Try to complete 15 repetitions of these entire steps to complete a single set of successful burpees.
Benefits of It:
- Burns fats in the most rapid way
- Stimulates cardio health
- Works as a full-body workout
- Helps to burn stored-up calories
- Improves cholesterol level
- Helps to achieve developed brain functioning
- Lower the risk of heart attack
- Lower blood pressure
- Escalates your strength level
- And leave noticeable effects on reducing belly fats when you practice them consistently.