Beginning Cardio at Home

Cardiovascular exercise is a great way to improve overall fitness, boost energy, and reduce stress. Not everyone can jump straight into a gym and start; some people may not feel comfortable at a gym at all. Doing Cardio at home can be a great way to start your day, and you can do it in a quick thirty minutes depending on what you're doing.

Keep in mind, this list is just a start. I have mentioned before how there are workout videos out there, and how I use a video from Dancing with the Stars for my cardio. Not everyone is comfortable doing just workouts which is understandable! However, I have made this handy list for those of you who want to start working on your cardio, and don't mind how you do it. So, to jump right in, here are 10 simple cardio workouts that beginners can do from the comfort of their homes:

1. Jumping Jacks

Start with a classic. Jumping jacks are effective at raising your heart rate and engaging multiple muscle groups.

2. High Knees

Stand in place and jog while lifting your knees as high as you can. This is a great way to get your heart pumping and improve lower body strength. This is something most athletes will probably remember doing when they were in school; in band we marched at a quicker pace but didn't quite jog.

3. March in Place

If high knees are too intense, simply march in place. It's a low-impact option that still provides a cardio boost. It's simple but effective. Marching in place can get your heart rate up without any equipment; just ask someone who was in Marching Band!

4. Skipping Rope

If you have a jump rope, it's an excellent tool for cardio. Start with a few minutes and gradually increase the time as your fitness improves. You don't need to do any fancy moves, like when you used to play at recess to figure out who was better at jump rope; just hopping lightly in place until you feel the want to jump and speed up.

5. Dance Workouts

Put on your favorite music and dance around! Dancing is not only fun but also a fantastic cardio exercise. It is also super relaxing! If you've ever watched Grey's Anatomy, especially the earlier seasons, you will see Merideth and Christina do this a lot; sometimes dragging in others who need it. When they had hard days, they would dance it out, and some of their moves definitely looked like high heart rate dance moves!

6. Step-Ups

Use a sturdy step or even a low stool. Step up and down, alternating legs. This is a great way to work on your leg strength and get your heart rate up. You can actually create on yourself if it is cheaper than buying one, if you get several sturdy blocks of wood. You see these steps specifically for this in many gyms! If you have ever been to Planet Fitness, they are in the small cardio area where you go back and forth between machines and doing step ups.

7. Bodyweight Circuits

Combine exercises like squats, lunges, push-ups, and mountain climbers into a circuit. Do each exercise for a set amount of time before moving to the next one. Like mentioned above, there are small steps in the cardio areas of gyms. If you go through the PF circuit, some of those steps are even there for you to do these specific circuits on as well as the step ups.

8. Butt Kicks

Stand in place and jog while kicking your heels up towards your glutes. This exercise helps to improve lower body flexibility and works as a great cardio warm-up. It sounds funny, and I remember laughing in gym at school when we were told to do these because they seemed funny.

9. Biking (Stationary or Imaginary)

If you have a stationary bike, that's perfect. If not, you can mimic biking by sitting on a chair and moving your legs as if you're pedaling. Some people even do it lying flat on their back.

10. Stair Climbing

If you have stairs at home, use them for a great cardio workout. Walk or jog up and down the stairs for a set period. Stair climbing can also be something done throughout the day. If you have stairs where you live or work, take them instead of the elevator and you've got a middle of the day workout!

Remember, the key to successful cardio workouts is consistency. Start with a duration that feels comfortable for you and gradually increase the intensity and duration as your fitness level improves. It's also important to warm up before exercising and cool down afterward to prevent injury, always remember to stretch!

As always, my friends: stay safe and stay hydrated!