Cardio Workouts at Home - How to Do Them With No Equipment

Close you eyes and think of cardio workouts at home. Now, I'm not a mind reader but I believe a lot of your thought of jogging on a treadmill or riding an exercise bike. Or maybe you thought of some other exercise machine designed for cardio workouts.

But the fact is, you don't need any equipment at all to get a great workout at home. All you need is your own body, and the desire to get a great full body workout. Here's how...

Use Bodyweight Calisthenics

Bodyweight calisthenics consist of both bodyweight strength exercises and fast paced calisthenics exercises that stress heart and lung endurance. And you don't need any equipment at all to get a great workout.

Plus, by combining bodyweight exercises and calisthenics, you get a BETTER overall workout than if you just jogged on a treadmill of rode a bike. Just think about it. Bodyweight exercises can be used to improve strength and performance of all the muscles in the body. And calisthenics uses full body movements to increase heart and lung power.

Basically, this ends up be a better overall workout than most cardio workouts at home that use equipment.

Cardio Workouts At Home: Example

Let's pick 3 common bodyweight exercises and 1 common calisthenics exercise. We'll use push ups, squats, crunches and jumping jacks.

Here is how you do it:

Do 10 reps of each bodyweight exercise in a circuit without rest. Then immediately do 30 seconds of jumping jacks. Repeat for 10 minutes.

What you'll find is this quick and simple workout provided a full body workout and a great cardio workout all in one. And frankly, this is a better workout than doing aerobic exercise on a machine for 20 minutes. And with literally hundreds of bodyweight calisthenics exercises to choose from... you'll never be left wanting for a cardio workout at home.

If You Have Equipment... Use Bodyweight Interval Circuits

If you do have a treadmill or bike, you can still get in on the action. Let's say you are going to ride the bike for 20 minutes. Every 5 minutes jump off the bike and perform a circuit of bodyweight calisthenics like described above. Your boring cardio workout just got a whole lot more interesting and more EFFECTIVE.

Don't let not having any exercise equipment at home keep you from getting a great cardio workout. As a matter of fact, it might be a blessing in disguise. You'll find that bodyweight calisthenics workouts are far more effective for improving fitness, burning fat and building an attractive, athletic body than using only aerobic workouts.

Try it out for yourself and see!

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Get Rid of Calories With 5 Basic Cardio Boot Camp Exercises

What do you do to lose weight and eliminate fat? Diet, eat healthy food and do exercise, right? You can do all those tricks to gain weight loss and have slimmer body. But, with doing cardio boot camp exercise, you'll be able to burn calories easily. Besides trouble-free to do and you can do it everywhere you want, it's really effective to support your goal.

Actually, you can adapt cardio boot camp exercise that you have taught from grade school gym class. Yeah, you can do the basic cardio work out that you already know. So, you'll not confuse to search the workout.
Just apply what you already learnt to get rid of fats in flash. If you don't know or forget which cardio exercise from your grade school that helpful to burn calories, here are the lists of 5 workouts you can do.

1. Knee-ups.
Stand tall with hold towel or medicine ball in one of your hands. Next, jump slowly with lift right knee, passing your leg under one hand to the other. Then, lift the left knee and rotate it fast back and forth.

2. Power Lunges.
Step the right food onward, incurvation both of your knees into lunge with front knee at 90 degrees angle. Pounding, rising and lowering your body in a few inches for 2 counts. After that, leap to switch your legs that make your left leg's position in front with knee curved at 90-degrees angle. Pulse before you jump to switch the legs.

3. Shoot Baskets.
To do this cardio, it doesn't matter you have basketball or not, because you can imagine it. Just picture that you hold basketball since you stand with knees slightly bent. Jump up and make motion as you shooting hoops with your arms. When you land on the ground, bend your knees until you can touch the floor.

4. Crab Walk.
Sit down with feet level on the floor and knees bent. Put your hands on the floor under shoulders. Lift off your butt. So, you are like in tabletop position. Then, create straight line from shoulder to knees. Move forward by crawling in 8 counts combine with back for 8 counts and right for 8 counts. Keep crawling with crab walk in square formation until the time is up.

5. Burpee Plank.
It is an up and down cardio train which also know as squat thrust. This movement will make you sweating like you do the real boot camp exercise. To do this work out, you can start with stand as legs hip-width apart. Curve your knees to place your hand on the floor. Hop back into plank and do a pushup. Leap your feet back toward hands. And go up again as doing jump jack.

To burn calories fast and get the result immediately, you can try each of those exercises for 60 seconds. Repeat each workout as you can.

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How Much Cardio Should I Do to Lose Weight?

Cardiovascular activity is strength training for your heart and lungs, as well as the best way to burn fat. The amount of cardio you should be performing is entirely based on your fitness experience. Having lost 50lbs myself, I can say with certainty that you need cardio to lose weight. I've heard talk of losing weight by strength training alone or minimal cardio. This is not true. While weight lifting burns fat by speeding your metabolism on a long term basis, cardio is the fastest way to shed pounds and allow muscle to show through.

Beginners
The best thing about being a beginner, is that as long as you are doing something, you will see results! If you have never exercised before you may find cardio training to be a challenge. For the first couple of weeks, stick to an intensity where you can still just manage to talk without losing your breath. Try to maintain this intensity for 10-20 minutes. It takes approximately 20 minutes for cardiovascular activity to begin improving the condition of your heart and to start burning fat. Oppose to glucose/carbohydrates stored from your last meal. Once you can get to 20 minutes with ease, aim for 30.

Intermediate
If you have at least one year of exercise experience and you would like to lose weight aim for 30-50 minutes of cardio. You should also be regularly changing your routines. This can include choosing different programs on machines, running or cycling different routes and trying new activities such as hiking or fun runs.

Advanced
If you are cutting for a fitness competition or you are already very active but would like to lose a few pounds try performing cardio twice in a day at 30 minutes each. Ideally it's best to do this in the morning and then again in the evening. Try to make both workouts different from each other. For example, one session of cycling intervals, one session of high intensity running on an incline.

Cardiovascular training boosts your metabolism for up to 24 hours after a workout. If you stick to a consistent schedule of 3-5 workouts a week, at the recommended times and intensity you will reach your weight loss goals. Keep in mind that healthy, lasting weight loss happens at .5-2lbs per week.

Go Get 'Em!

Kaleena Lawless

Personal Training Specialist

http://www.kalisthenixfitnessblog.com

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