If you want an organized dance workout, you can look for a group fitness class in your area or even just a dance class. Dance is a great and fun way to get your heart rate up. You can also do HIIT as a circuit of multiple exercises. To turn your run into a HIIT workout, you'd sprint for 30 seconds to a minute, jog or walk for 2 minutes, sprint again and walk again. Engage your core and glutes to propel yourself back up and jump straight off the ground. Also, complement your workouts with a nutritious diet to support overall weight loss and health goals. Combine this with low-impact options like dancing or jumping rope and fitness tips for weight loss to prevent boredom and work different muscle groups. However, 10 minutes is a short time, so you might only burn a little fat in just one session. It requires you to bring your knees alternatively toward the opposite side of your elbows while staying in a high plank position. It requires perfect alignment while holding yourself in an extended position. The side plank rotation is a great way to target your obliques and forge your entire core. Now, lift your right hand to tap your left ankle and then return to the start. The quicker you land and then jump again, the harder the move will be. Driving off your heels jump forward and up, extending your hips and swinging your arms up overhead to propel yourself forward. You do need a bit more room for these jumps so you can jump forward as far as possible. Then, with your legs together, jump your feet in toward your right elbow, rotating so that your knees come outside your elbow. You want to jump as far to each side as you can as quickly as possible! Box jumping is one of the best bodyweight cardio exercises for raising your heart rate and burning calories. Explosive squat jumps are a dynamic addition to intermediate weight loss workouts, providing a powerful fusion of strength training and cardiovascular exercise. These high intensity workouts for weight loss are highly recommended for burning calories and improving cardiovascular fitness. Can I Combine Cardio and Strength Training Exercises? Looks like a promising candidate for the best cardio for losing weight so far ... Sprints were also Dennis’s highest calorie burner, at 148 calories. So, it's got to be the best cardio for losing weight, right? Consistency, not overcompensation, is what keeps the body burn going strong. Already got some workouts under your belt? Start with 20–30 minutes, 3–4 times per week. Because jumping straight into mountain climbers and hour-long spin classes when you haven’t exercised since your last school field day? With expert trainers, fun playlists, and a great community vibe, classes are a fantastic way to stay consistent and motivated on your weight loss path. Skaters work your entire lower body and challenge your balance. Step-ups are unilateral and allow you to work one leg at a time by targeting your quads, hamstrings, and glutes. Air squats are a functional compound movement that work multiple muscle groups at the same time. My heart rate only got up to 70%, so it’s honestly not enough to categorize as HIIT. After 20 minutes, that added up to only 28 extra calories for me … and just 8 for Dennis. This type of cardio exploded in popularity because of the so-called “afterburn” effect. Endomondo newsletter has tips, workout plans, and resources that will help you in your fitness journey. In fact, walking for weight loss is one of the most common ways people work on improving their body composition (i.e. fat loss) without stressing sore knees and ankles out in the process. 'Your fitness level will determine how intense your runs are but long runs can be a lower intensity way to keep your heart rate high and constant during a workout,' says Long. The cream of the cardio crop, HIIT (high-intensity interval training) comes up time and time again for helping people to lose weight in less time. Get free guidance from trainers and experts to strengthen your body and mind.The lateral box jump is another excellent exercise for strengthening lower body muscles, boosting aerobic fitness, and improving athletic performance.Jump squats add a powerful vertical jump between bodyweight .Cardio is a type of exercise that's important to get your heart pumping and even get your energy levels up.The RT exercise prescription used in this study represents the upper limit of the amount recommended by the American College of Sports Medicine in terms of both sessions per week and number of sets per session (31).For weight loss, recommendations fall between 225–420 minutes a week.Keep your arms in a position as if you’re ready to sprint.Try to hold muscle stretches for at least 30 seconds (the time it takes to count to 30, slowly) – but make sure you’re not holding your breath. Start by walking at a comfortable pace for 5-10 minutes, and gradually increase your time as you get more comfortable. This will help people who are just starting to build their workout-program or workout-routine. So whether you’re just starting or you’re a seasoned athlete, there’s something here for you. Jump both feet out, similar to doing a jumping jack, remaining in a plank position. If you’re looking to spice up your cardio routine while having some fun, dance! Always land with softly bent knees, and swing your arms to keep your heart rate up. It strengthens various muscles, from the chest, shoulder, and triceps to the abs, oblique, and legs. It can also help improve your vertical jump height. Sprinting has great cardiovascular benefits, but it’s not possible to do it in your living room. Extend your hips to return to the start and repeat. With each slam, you amplify your effort, cranking up the intensity of your workout and turbocharging your potential for shedding pounds. Pendulum lunges are a viable option for tossing into HIIT workouts! Get ready to feel the burn as you engage your legs and push your body to new limits. This engagement strengthens your abs and engages your back, shoulders, and arms, making it a highly effective exercise for sculpting a leaner physique. The 30/30 Workout Find a class at your local swimming pool or try following a workout online to learn the basics and exercise in your own time. Hopping, jumping jacks, knee jumps, twists - all exercises you can do on a trampoline. It also combines other important exercises for boosting cardiovascular health, such as throwing or sprints. It's budget-friendly as cardio exercises go and can help improve balance, agility, and speed as well. Styles like Vinyasa, Hatha, and Ashtanga are suitable for increasing heart rate and improving strength and mobility. From a high plank position step one foot in underneath your chest, then take it back out and step in with the other foot. While holding this lunge position rotate your torso towards your front leg, then reverse the movement to come back up to standing. Holding the position, tap your right shoulder with your left hand, then return your left hand to the floor and tap your left shoulder with your right hand. Set up in a high plank position supported on your hands and toes. Return to the press-up position, then do the stretch on the other side. Dancing to a beat with your heart pumping may be more your jam than burpees. Doing something you enjoy makes you more likely to stick with it consistently over time. You can follow a free YouTube video with choreographed moves, or put on music that you like and continually move your body along rhythmically. It may get tedious trying to perform 30 minutes of high knees, so you can try mixing in some butt kicks to switch it up. Climbing stairs works your entire lower body and you can emphasize your glutes by stepping into your heels. In general, compound exercises, which engage multiple muscle groups at once, also challenge your cardiovascular system, especially if you move through them quickly. One great thing about cardio workouts is that they typically aren't equipment-dependent. However, for adults to receive “substantial health benefits” from cardio workouts, the U.S. If you're doing strength training, that might mean that you're able to hit a new maximum in your lifting, and it might allow you to eventually build additional muscle, size or strength. If you’re not doing another workout after this one make sure to cool down and stretch. We haven’t included a cool down, but provide links for cool down workouts below. Try to hold muscle stretches for at least 30 seconds (the time it takes to count to 30, slowly) – but make sure you’re not holding your breath. Try to do balance and flexibility exercises 2 to 3 days a week. By pedaling away on a stationary bike, you engage large muscle groups like your legs, glutes, and core, effectively burning calories and shedding excess fat. Stationary bike workouts are a stellar option for achieving weight-loss goals right at home. Don’t hesitate to mix and match different exercises to find a bodyweight routine that works for you. Well, according to the CDC, folks 65 years old and older should be getting 150 minutes of moderate intensity cardio exercise each week or 75 minutes of vigorous intensity. This is just a quick example, there are tons of other bodyweight exercises that could be used, including plenty of great trunk and arm exercises to get the whole body involved. Swimming and water aerobics can both be used to greatly improve cardiovascular health, increase strength and flexibility, and provide a full-body workout with minimal strain on the joints. Using the momentum, finish the sequence with a tuck jump; returning to the bent knee preparation position and rolling gently down the the floor to start again. Running mountain climbers are one of those easy cardio exercises that target multiple muscle groups – particularly your abdominals if done correctly. For people who don't enjoy running, stairs is a great and easy alternative to regular cardio exercises. The mountain climber is a great way to strengthen your core while improving your cardiovascular fitness.Low and moderate steady state cardio (LISS & MISS) are where you can run into the muscle breakdown.But before you hop on that exercise bike to nowhere, let’s dive deep into all your questions about cardio.Given the imperative of reducing obesity rates, exercise guidelines must be based upon unequivocal evidence of specific relations between exercise mode and changes in body mass and fat mass.Eating healthy foods can help you lose fat faster.Keep your core tight and lift your legs up until they are vertical to the floor.Calculate how many calories you should be eating with our calorie calculator.The wall push-up portion engages the chest, shoulders, and triceps, while the marching component maintains elevated heart rate between strength elements. “It’s nice to mix in some strength training with your cardio.” Stair-climbing workouts also target big muscle groups in your lower body. “You're moving against upward against gravity, so there's some kind of additional challenger lifting your body weight up each time,” Matheny says. Extend your legs back, and as they extend, start to pull your hands back. You'll start with your legs bent and your feet on the foot pads. Rowing -- whether you're in a boat or on a rowing machine -- is an exercise that works your quads, glutes, arms, abs and more. You can swim laps in a pool or you could find a group fitness class at your local gym or YMCA. Swimming is especially great for people with arthritis, as it doesn't put any added pressure on your joints while you exercise. It’s one of the most effective ways to burn calories, boost your heart rate, and help create the calorie deficit needed to start shedding pounds. To help you out, we have compiled a list of the top calorie- and fat-burning cardio workouts. In fact, strength training has been shown to be just as effective, if not more so, than cardio when it comes to weight loss. Jumping Jacks Challenge Alternatively, combine two to three customized circuits or bouts of HIIT to fill your 30 minutes (or less). A nice cool-down with some static stretches and slower dynamic movements gives your body a chance to return to rest before moving on with your day. A proper warm-up with dynamic movements can help prevent injury and improve your exercise quality. It can be a quick few minutes to get your blood flowing and joints and muscles prepared. If purchasing a machine is an option for you, ellipticals and rowers are some of the most joint-friendly machines for steady-state low-impact cardio. To start, step out your right foot while bringing your arms over your head, keeping your weight on the extended foot. You can start with 10 minutes of bouncing lightly from one foot to another, then gradually building up the duration to 15 or 20 minutes. You can start with 15 minutes a day if you're a beginner, then climb up to 30, 45, or 60 minutes a day. This free cardio fitness regimen can improve mobility and movement flexibility. Aim for 60 minutes, five days a week, and gradually up the ante by adding weights or mixing in other routines. Strength Training for Women Over 40: Newbie Guide to Building Muscle Box Shuffle – In our workouts, we want to make sure to move in every direction, which is why the Box Shuffle is a great cardio move to include. For more Push Up Variations to work your upper body while you get in a great cardio workout, check out this How To Do A Push Up post. However, if you want your leg muscles to burn as your heart rate increase, you need to try Split Squat Jumps. Split Squat Jumps – Lunging alone can get your heart rate up, which is why Lunge Sequences are included below as a cardio move. Here are 21 Crawling Variations for you to try and include in your cardio workouts. After written informed consent was obtained and baseline tests were completed, all subjects were asked to maintain their current lifestyle for a 4-mo run-in period followed by preexercise testing, with subsequent randomization into one of three exercise training groups.Ok, I'm not going to share the result with Dennis til the end, but for me, 10 mins 160 cal and comparing to my Apple Watch, it says 135 calories,So, while 10 minutes of cardio is a good start, combining it with longer workouts and a balanced diet will help you burn more fat and feel great!We give low impact modifications all throughout, so choose a version of each exercise that works for you.The increases in peak VO2 in each exercise group demonstrated the effectiveness of the training stimulus, as did the results for strength in the groups that incorporated resistance training.While the mask and drysuit limited our ability to properly swim, just a few minutes in, our heart rates were climbing.Now that you know what type of cardio you should do for your goals, what should you do to fill your 30 to 45 minutes?Return your hand to the initial position and repeat on the opposite side.It tracks my progress and automatically adjusts my calories and workouts each week based on my progress. Ice skating provides a playful cardio workout that enhances balance and agility on the ice. Its rhythmic strokes help build strength and stamina while providing a low-impact yet highly efficient cardio session. The quick movements and fast-paced rallies not only boost your heart rate but also improve speed and reflexes in a competitive, energetic environment. And there are certain moves that get your heart pumping while helping you reach your goals.Alternate between stretches of your long walks with bodyweight walking lunges.Jump back into the plank position with your feet back center and your body in a nice straight line.However, it is more challenging than the tuck jump.Less sitting time and more physical activity also help you maintain a healthy weight by burning more calories throughout the day.But when performed well, they make for a great cardio workout.High knees are a fast-paced aerobic exercise that gets your heart pumping. It's particularly accessible for seniors or individuals carrying excess weight. Using a sturdy chair or bench allows for this effective exercise without specialized equipment. Unlike walking outdoors, marching eliminates terrain variables and weather constraints, creating a controlled environment ideal for beginners tracking progress through time, pace, and perceived exertion. Wpływ ćwiczeń fizycznych na poziom leku i depresji oraz stany nastroju Effects of exercise on anxiety, depression and mood. Measures of lean body mass significantly increased in RT and AT/RT but not in AT. Baseline and change scores for the variables of interest are presented in Table 2. There was a 26.6% dropout rate from the exercise intervention across all groups, leaving 155 to complete the study intervention and testing. Of the 234 subjects who entered the 4-mo run-in phase of the study, 196 (83.7%) returned and were randomized to one of three exercise groups. A flutter kick is an effective exercise to fire up your core muscles, including the deepest abs, such as the transverse abdominis. Calf raises can provide a good stretch to your gastrocnemius muscles and improve your lower body strength. Jogging in place engages various muscles throughout the body, especially the legs, and helps improve strength and endurance. His lunch alone already wiped out half the workouts in one sitting. Simply stand up from your squat with tension and eliminate the jump if you’re not currently performing jumps. For a modified burpee, squat down, get your hands on the floor, and carefully step back into your push-up position instead of jumping back. You’ll also be building skill and agility with your feet, which can carry over to other sports and exercises. They are rhythmic and you’ll be working your entire body, similarly to jumping rope. If you’re good with that, continually jumping over the rope will build your coordination and endurance in a big way. Variable resistance lets you tweak the intensity to match your weight loss goals, and the class’s upbeat, high-energy vibe makes it much more exciting than solo sessions. Need a low-impact cardio option that still gets your heart rate up? HIIT is your best friend if you aim to burn more calories in less time. Want to know the best cardio machine for weight loss or how much cardio you really need each week? “It allows you to burn more calories in a shorter period of time,” she said. There are numerous benefits of increased cardiovascular endurance, and knowing which exercises to focus on can have a great impact on overall well-being. The general guideline is 150–300 minutes of moderate-intensity cardio per week or 75–150 minutes of high-intensity activity. Cardio exercise helps tilt the energy balance in your favor by increasing the number of calories you burn through movement. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Perform three sets of 10 to 15 reps with a 60-second rest period between sets, or use an EMOM-style workout. Lower the weight by reversing the movement, hinging at the hips, and bending your knees until the weight returns to the floor. Stay dialed in on every repetition, ensuring each slam is executed with precision and purpose to unlock the full benefits of this dynamic exercise. These explosive movements target your abs—especially the rectus abdominis—and supercharge your strength, power, and endurance while igniting your metabolism. Note that your “eight to 12 reps per side” is 16 to 24 total reps of work, increasing the intensity of this lunge variation. Remember to keep a neutral spine for the duration of the set in order to work your core adequately. Crawl forward by taking small steps with your right arm and left leg, and then your left arm and right leg for distance or time. Moreover, the windmill side lunge with added arm action provides a cardiovascular challenge also. Plus, lateral work improves your adductor mobility and strength. Try for a 30- to 45-minute session on a cardio machine for a balanced workout. In my years of training, I've found this range ideal for clients looking to step up from low intensity without overdoing it. Again, you can do this in a seated position, but doing it from a standing position may increase the calorie burn. It's also a great opportunity to focus on your posture and stability while holding the plank position. Start in the same plank position as you would for half-burpees – making sure your legs are hip-width apart. Then, return back to a hand plank, jumping your hands and feet back and forth and a comfortable pace. Start in a lunge position with one foot infront and the other behind. If you’re not doing another workout after this one make sure to cool down and stretch.Here are some of our favorite beginner-friendly bodyweight exercises that can also give you a cardio workout.Again, jump back and land into a lunge, but bring your opposite foot forward at this time.To do the Squat Jack, start standing with your feet together.Thrust your legs backwards until you’re in a standard push-up position.Walk at this pace and incline for at least 20 minutes, and see your heart rate increase.Working out with body weight is a functional way to train.As you row weights while holding a plank position, your core muscles kick into high gear to maintain stability and prevent rotation. No, equipment isn’t necessary for effective home cardio workouts. High-intensity interval training (HIIT) can be particularly effective for maximising calorie burn. To avoid boredom, vary your routine with jumping rope, dancing, or HIIT exercises. Running in place Jump your left foot out to the side and land into a lateral lunge position. It also helps you improve balance, coordination, and flexibility, as well as build up strength in your hips, glutes, and calves. Now, maintaining a flat back, crawl the body forward using your right hand and left foot and then your left hand and right foot. Keep your core tight and back flat throughout the movement. Cardio exercise benefits Beginners may start with Incline Plyo Push Ups, Knee Plyo Push Ups or quick Push Ups without leaving the ground. Keep a nice straight line with your body as you explode up. You can choose to clap your hands or just jump up off the ground with your arms straight. From the top of the push up, lower your chest down to the ground in a controlled fashion, keeping your body in a nice straight line from your head to your heels. The lower you go in the lunge and the quicker you jump to switch, the harder the move will be. Repeat, moving this time to the right.“These could involve lifting weights or using resistance equipment such as bands or cables.Crawls will not only improve your conditioning and coördination but strengthen your spine and core stabilizers too.Hold for a few seconds, then slowly lower yourself back to the starting position.Keep a slight squat position and maintain proper form to avoid injury.Here is the list of all bodyweight cardio exercises according to difficulty level.This free exercise plan is a great way to start, or get back to, exercising. Clap pushups are explosive movements and ideal exercises for bodyweight cardio training. A stair jump is another quick way to raise your heart rate and burn decent calories in a short time. It is a high-intensity exercise that quickly intensifies your heart rate and burns decent calories. The glute is responsible for hip extension, which plays a key role in performing various cardio bodyweight exercises, such as lunges, squats, and jumps. This move works the quads, calves, hip flexors, and core. To level up, do them on an incline, or add a band around the feet to strengthen your hip flexors. Plus, it works the quads, glutes, calves, and core. Laura Girard, CPT, is an online fitness and certified nutrition coach and founder of The Energy Academy. As we age, we forget to keep jumping, helping bones, joints, and muscles.” Then explode up off the right leg and jump to the side, landing on your left leg. Starting to the right, shift your weight so that you are standing on your right foot. This is a lateral hop so make sure you have space to jump to one side. To do Skater Hops, start standing to one side of the space you have to use. You’re probably wondering, “How much cardio, with or without equipment, should I do? The specific moves you do depend on your fitness level, goals, and preferences, and you can make them as easy or challenging as you’d like. Yes, Bodyweight Training Can Be Just As Effective As Lifting Weights—If You Know These Tricks The 13 Best Bodyweight Exercises for Beginners, According to Experts Split Squat Jump But if your primary goal is weight loss, you might want to rethink your workout routine. Because muscle is involved in all of your body’s movements, maintaining it requires more energy (i.e., calories) than maintaining fat does. That’s because muscle helps you burn more calories even when you’re at rest. Contrary to popular belief, getting in shape can feel good when approached effectively, and cardio for weight loss is a good place to start. Rowing is a powerhouse cardio exercise because it engages all of your body’s major muscle groups — as well as your heart and lungs. This is an intense fat-burning cardio workout option that challenges your glutes and leg muscles. That said, quality is more important than quantity when it comes to dynamic exercises, and if you need a little bit of extra rest, take it. It may seem simple enough, but mixing cardio into your larger workout scheme takes a clever hand. Cardio can be programmed any number of ways — steady-state for time or distance, high intensity for conditioning, as a cluster or circuit, and more. Just as stronger muscles can help you jump higher or run further, a stronger engine can improve your performance in the weight room. Improving your aerobic system improves blood flow and your body’s ability to carry away the waste products from exercise. You’ll start at the base, and sprint uphill as fast as you can until you reach the very top. Rest for 30 seconds, and then repeat this workout for 10 rounds. Once you sprint for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Plank jacks Russian twists are a great exercise for the abs and a great addition to a home cardio workout. Bicycle crunches are a great exercise for the abs and an excellent addition to a home cardio workout as well. Push-ups are a classic bodyweight exercise that work the chest, shoulders, and triceps. 21 cardio exercises to do at home with minimal equipment, from beginner to advanced. This challenging cardio exercise is also great for improving overall fitness. The CDC recommends taking a stroll for 30 minutes a day, five days a week. Depending on the terrain, the CDC considers it moderate or vigorous exercise. Whether it’s with an hour spin class or taking your bike instead of the train to work, both count as cycling your way to your cardio goals. The CDC considers running a “vigorous” form of aerobic exercise, so you can meet your requirement for optimal health with s a 75-minute weekly jog around the neighborhood. Exercising on the elliptical also burns more calories than other exercises at the gym, making it a great option for those looking to lose weight. While Pilates is primarily a strength training exercise, some more dynamic types can help get your heart rate up. The other great thing about bodyweight only workouts is that you can do them anywhere, anytime. I’ve heard a lot of requests lately for a cardio workout that doesn’t exhaust the lower body - a good way to get in a cardiovascular challenge without further antagonizing already sore lower body muscles, or something that you can do in between strength workouts, without making the legs sore. It’s perfect for all fitness levels, whether you’re just starting your weight loss journey or looking for something to add to your routine. Take your right leg behind and bend your knees to lower into a lunge position. It requires you to use your entire body to generate power for this kick. Bend both knees and lower yourself down into a lunge position while taking a curtsy-like dip to the side. It’s a great way to work all the major muscle groups in your lower body, including the quads, hams, and glutes. Perhaps the most commonly cited reason for the reduction of fat mass and body weight by RT is that resting metabolic rate (RMR) theoretically increases as lean body mass increases (10, 16, 20, 22), resulting in a steady state increase in total energy expenditure and a corresponding negative shift in energy balance. Thus the training modes in combination neither acted in synergy nor interfered but rather seemed to act in a linear fashion when body composition measures were the outcome variables. Having the benefit of both modes of exercise allowed AT/RT to decrease body fat percent significantly more than either AT or RT, due to decreased fat mass combined with increased lean body mass. Body weight and fat mass significantly decreased in both AT and AT/RT but not in RT, suggesting that aerobic exercise is more effective in changing these measures. The two modes of exercise consistently differed in their effects on body composition. With you feet hip-width apart and arms down, raise your arms in the air to the side of your body while simultaneously jumping your feet out – to create a star. Although it may seem relatively simple, it helps keep your heart rate elevated in-between more complex movements. Marching in place is a great exercise to incorporate in a warm-up or as part of a larger cardio circuit. Place your hands down on the bag, and putting weight on your hands, jump your feet over the bag to the other side.Dancing to a beat with your heart pumping may be more your jam than burpees.What's more, upping the intensity of your cardio exercises brings some major rewards.The good news is that cardio helps you doze off faster and promotes REM sleep.Now, let's explore the 10 best cardio exercises that meet these criteria and can help you build fitness from the comfort of your home.If you don’t like being on an exercise bike, you can cycle outside.You'll start with your legs bent and your feet on the foot pads.Paired, two-tailed t-tests were used to determine if the post vs. pre score for changes within each group differed. To promote general health, WHO recommends 75–150 minutes of vigorous or 150–300 minutes of moderate-intensity exercise per week. Full-body movements engage multiple muscle groups at once, elevating the heart rate. They help increase cardiovascular fitness and heart health. These minimalist, no-equipment cardio exercises let you stay active at home or while traveling. Drudging through the same Tabata workout on the treadmill is a surefire way to slap a wet cloth on your fat burning furnaces. Understanding heart rate zones can help you tailor your workout to reach your goals Incremental changes in your exercise routine can improve your strength and endurance over time “Try getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity,” advises Dr. Van Iterson. Find a local pool - somewhere convenient to get to - and try different strokes to keep your workouts interesting. Doing a little Pilates every day can make a big difference to your cardiovascular fitness. So, whether you've only got a few minutes at home to spare or you're on holiday, you can work on your fitness. Swing your arms vigorously at a 90-degree angle to increase your heart rate. Read about some of the cardio exercises below to learn how good they are for you. However, if you didn’t lose any weight (or gained weight), then you will want to increase your cardio times. If you’re trying to lose weight, you can probably shorten the length of a couple sessions by 5-10 minutes. Let’s say you typically do one exercise for minutes, you could try doing 3 different exercises for 10 minutes each. Perform a burpee, jumping sideways over the dumbbell at the end of the move. Press the weights up over your chest, then lower them under control. Lie on your back holding a weight in each hand by your chest. From standing, take a big step back and lower into a lunge, then push explosively through your front foot to jump and land with your feet together. Press just one dumbbell overhead at a time, alternating sides with each rep. Bodyweight exercises like jumping jacks, running in place, and burpees can provide excellent cardio benefits. Is it necessary to use equipment for cardio exercises to burn fat at home? Cardio exercise at home for weight loss is also an effective and accessible way to lose belly fat and improve overall fitness. It also engages your shoulder muscles as you hold your body weight on your arms. The side plank exercise strengthens abdominal muscles, especially love handles, which are critical for supporting the spine. Alternate heel tape crunch is a simple yet effective exercise for reinforcing core muscles, particularly oblique. health Some consider rowing to be the ultimate form of weight training. Hop again, this time returning to your original position. Resume your first position, again, pushing yourself up one arm at a time. If you have any steps or stairs in your house, you can incorporate them into your bodyweight cardio routine. “A burpee is a more advanced cardio-boosting full body exercise that a lot of people hate, but I personally love,” Camila says. Jump squats add a powerful vertical jump between bodyweight . If you’re just starting your cardio routine, do each move for seconds. We've rounded up nine of the best cardio exercises you can do at home. You’ll also hear cardio referred to as “aerobic exercise.” The term emphasizes the enhanced movement and utilization of oxygen for energy production when you’re engaged in a cardiovascular workout. Before diving into your workout, start with five to 10 minutes of dynamic stretching to properly warm-up your body, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of Bridal Bootcamp San Diego. That means you'll continue to burn calories at a higher rate after your workout as your body returns to its regularly scheduled program. You can cut your cardio time in half (from 150 to 75 minutes per week, per the U.S. Department of Health's physical activity guidelines) by opting for HIIT or circuit training. What's more, upping the intensity of your cardio exercises brings some major rewards. We’ll start with beginner-level exercises and move on to more advanced routines as we go along. The deadlift is one of the best exercises you can do for building strength. It’s better to start light, and gradually increase the pace over time, than burn yourself out by trying to go too hard too fast. These sessions not only elevate your heart rate but also improve coordination and mood, making exercise feel more like a celebration. Dance fitness classes mix high-energy music with fun, choreographed routines to deliver a vibrant cardio workout. However, he can switch up cardio routines and do the right amount to maintain decent endurance while still gaining strength and muscle. Running that treadmill into the ground day after day really may not be helping your training overall because there’s more is to be gained by switching up your cardio routine. You can improve your athletic performance over time by breaking up your workout regimen into focused cycles A consistent walking program is an effective way to drop pounds and lose body fat Squats are foundational for building strength in your legs, glutes, quads and core muscles But before jumping into these moves, check out these expert insights on how to break a sweat with your at-home workout. All you need is a little motivation and time to crush these heart-pumping moves. When paired with smart nutrition, it’s a powerful combo for losing fat and achieving a healthy weight. Whether you’re new to the gym or looking to level up, our team helps you create a personalized fitness routine that fits your lifestyle, goals, and schedule. Others crush their high-intensity interval training at night when energy peaks. And standing on one leg increases the charge and may burn another 20 to 30 more calories on top of the regular calorie burn . According to WebMD, if you stand six hours per day instead of sitting, you'll burn around 54 calories more. Stand back to the starting position, then switch to your left foot.