No matter if you work for someone else, yourself or your home; time and resources are limited. Often working out is the last priority because one has bills to pay, family to feed and a passion to build something of this life. But, that bites you back someday, because it's true, health is wealth. Without good health and nurturing your mind, body and soul; simple tasks can become overwhelming.
Say hello to the possibility of exploring the best cardiovascular exercise at home. You need no equipment (for most of these cardiovascular workouts) and don't have to go above and beyond anymore to get fitter. These cardiovascular training exercises also nourish your mind and beat that stress while burning some calories and giving you a promise of good health. Let's dive into everything you need to know right from the benefits of cardiovascular fitness workouts to the different options out there, by the end of this read you will surely find a workout that you love.
Benefits of cardio
1. Heart health: Most cardio workouts like swimming, running, cycling and more, are great for strengthening our heart muscle. This improves blood circulation while marginally curbing the risk of heart disease and maintains healthy blood pressure levels.
2. Weight management: Partaking in cardiovascular training exercises consistently is a power-packed way of burning calories, helping in weight management. Watching calories and following the calorie deficit method by following a balanced diet with cardiovascular fitness workouts is a vital tool to shed excess weight.
3. Improved mood: Stress is an unavoidable part of everyone's life and cardio is the best way to combat stress and release happy hormones or endorphins, which help in elevating the mood. For balanced mental health, activities like brisk walking, jogging or running are great tools to curb anxiety, stress and depression.
4. Enhanced lung capacity: All cardiovascular fitness workouts require deep breathing. And this practice of deep breathing goes a long way to improve respiratory function, increasing oxygen supply to the body, and leading to better endurance and stamina.
5. Better sleep: Improved sleep quality and regular cardiovascular training exercises go hand in hand. Cardiovascular workouts can regulate sleep patterns by providing both physical exertion and stress relief.
6. Increased energy levels: Expending energy through cardio exercises enhances overall energy levels by increasing the efficiency of the cardiovascular system, which provides more oxygen to muscles and organs.
7. Regulated blood sugar: Cardiovascular exercises improve insulin sensitivity and regulate blood sugar levels, which is especially beneficial for individuals with or at risk of type 2 diabetes.
8. Stronger immune system: Moderate-intensity cardio is associated with strengthening the immune system, reducing the risk of illness, and improving the body's ability to fight off infections.
9. Social interaction: Engaging in cardio activities such as group classes, team sports, or outdoor activities can offer social interaction opportunities. Establishing connections and friendships through shared fitness experiences can positively impact mental well-being.
10. Longevity: Studies consistently show that engaging in regular cardiovascular workouts are associated with an increase in life expectancy. It contributes to an overall healthier lifestyle, lowering the risk of chronic diseases and improving long-term quality of life.
10 best cardiovascular exercise at home
1.Jump rope
An uncomplicated yet remarkably efficient workout, skipping rope elevates your heart rate and involves diverse muscle sets. It's an excellent method to enhance cardiovascular endurance while refining coordination and balance. Moreover, a jump rope stands as an economical and portable fitness tool, easily fitting into any corner of your home.
2. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) encompasses brief intervals of vigorous activity interspersed with short periods of rest. This approach not only efficiently burns calories but also enhances cardiovascular fitness. For a rapid and effective at-home HIIT session, include exercises like burpees, jumping jacks, and mountain climbers.
3. Dance workouts
Transform your living space into a dance haven and set yourself free! Dancing serves as an enjoyable and captivating means to elevate your heart rate. Numerous online platforms offer diverse dance workout routines tailored to various styles and fitness capacities. Whether it's Zumba, hip-hop, or salsa, dancing seamlessly merges cardio with pure enjoyment.
4. Bodyweight exercises
Time-tested bodyweight manoeuvres like squats, lunges, push-ups, and jumping jacks can prove remarkably beneficial for cardiovascular fitness. Demanding no specialised equipment, these exercises can be adjusted to align with your fitness proficiency. Assemble a circuit by intertwining these motions for a comprehensive full-body cardio regimen.
5. Stair climbing
If there are stairs within your residence, capitalise on them for an effective cardiovascular exercise. Ascending stairs activates muscles in your lower body and heightens your heart rate. Adjust the intensity by climbing at a brisk pace or incorporating stair sprints.
6. Cycling (stationary or outdoor)
Whether equipped with a stationary bike or opting for a conventional bicycle, cycling proves to be a superb cardiovascular exercise with minimal impact. Whether situated within your home or exploring the outdoors around your neighbourhood, it not only promotes heart health but also ensures joint-friendly exertion.
7. Running in Place
A straightforward and efficient method to elevate your heart rate involves jogging on the spot. It requires minimal space, making it a perfect choice for a brief cardio session. To enhance the workout and involve diverse muscle groups, incorporate variations such as high knees or butt kicks.
8. Kickboxing
Kickboxing exercises seamlessly blend cardiovascular elements with strength training, rendering them a superb option for comprehensive fitness. Numerous online platforms present kickboxing routines suitable for home workouts. The incorporation of punching and kicking delivers a holistic full-body workout, ensuring a sustained elevation of your heart rate.
9. Swimming (if you have access to a pool)
If you happen to have a pool on your premises, swimming proves to be an exceptional cardiovascular activity. It places minimal stress on the joints and engages various muscle groups simultaneously. Whether you choose to swim laps, participate in water aerobics, or attempt treading water, these activities provide a highly effective workout.
10. Shadow boxing
Engaging in boxing serves as an excellent cardiovascular exercise, and the perks extend beyond the requirement of a punching bag. Shadowboxing, which entails throwing punches into the air, offers a high-intensity workout that boosts cardiovascular endurance and refines coordination.
Disclaimer: Before incorporating any of the aforementioned exercises into your routine, it is advised to consult with your trainer, family physician, or a physical specialist. It is important to understand your body's capabilities and limitations before starting any new exercise.