If you can’t get to the gym, then how do you keep up with your fitness regime? Well, we’ve come up with a series of home cardio workouts to help build your fitness and stamina. It’s a simple cardio circuit that doesn’t require any special equipment – just a bit of space and some motivation!
Now, before you start your home cardio workout, it’s vital you warm up properly. Do some gentle stretches and dynamic movements for about five minutes before you begin. This just gets the heart rate and blood pressure up a little bit, as well as getting the muscles warm and the joints moving.
Pyramid Home Cardio Workout
Here, we’ve put together five exercises that will help you boost your cardiovascular fitness. You won’t need any equipment – just a bit of space. If it’s a nice day, why not try it in the garden? It’s also a good idea to get some of your favourite music pumping too. Not only will this help keep you motivated, but it’ll help you keep to a rhythm as well
Complete each exercise for 20 seconds, followed by a 20 second rest. Repeat the circuit adding 10 seconds to each exercise until you’re doing it for 40 seconds. Once you’re at this point, start reducing the time back down until you get to 20 seconds.
Exercise 1 – High Knee Jog
The first exercise is the high knee jog. Start jogging on the spot, trying to lift your knees up to hip height each time. Repeat for your set amount of time, then rest and move on to the next exercise.
Exercise 2 – Jumping Jacks
We all know jumping jacks, right? Start with your feet together and your hands by your side. Jump so that both your feet are wider than hip width apart and lift your arms up to shoulder height. Repeat for your set amount of time, then rest and move on to the next exercise.
Exercise 3 – Burpees
Squat down to the floor, placing both hands either side of your knees. Jump both feet out behind until you’re in a press up position. Then, jump both feet back in and stand up. Repeat for your set amount of time, then rest and move on to the next exercise.
Exercise 4 – Spotty Dogs
Take one step forwards, putting most of your weight on this front leg. Place your back foot on the ball of your foot. Then, jump and switch legs. While doing this, swing your arms so your opposite arm and leg are forwards. Repeat for your set amount of time, then rest and move on to the next exercise.
Exercise 5 – Side Lunge and Above the Head Reach
Step out to the side and bend your knee. Touch the floor with both hands and step back to the start position, lifting your hands above the head. Repeat for your set amount of time, then rest and move on to the next exercise
The Home Cardio Workout
Ex 1 20sec/R 20sec /Ex 2 20sec/ R 20sec/ Ex 3 20sec/ R 20sec/ Ex 4 20sec/ R 20sec/ Ex5 20sec
Rest 30 sec
Ex 1 30sec/R 20sec /Ex 2 30sec/ R 20sec/ Ex 3 30sec/ R 20sec/ Ex 4 30sec/ R 20sec/ Ex5 30sec
Rest 30 sec
Ex 1 40sec/R 20sec /Ex 2 40sec/ R 20sec/ Ex 3 40sec/ R 20sec/ Ex 4 40sec/ R 20sec/ Ex5 40sec
Rest 30 sec
Ex 1 30sec/R 30sec /Ex 2 30sec/ R 20sec/ Ex 3 30sec/ R 20sec/ Ex 4 30sec/ R 20sec/ Ex5 30sec
Rest 30 sec
Ex 1 20sec/R 20sec /Ex 2 20sec/ R 20sec/ Ex 3 20sec/ R 20sec/ Ex 4 20sec/ R 20sec/ Ex5 20sec
Relax! Once you’ve finished, don’t forget to cool down and stretch properly. Not only will this help stop you aching quite so much later on, but it’ll also help you avoid hurting yourself.