In today’s fast forward life, people are busy with the hustle-bustle of work, responsibilities, career, dreams, homemaking, etc. They actually either forget or aren’t able to take out time for their health routine. As a result, at a very initial stage, they suffer from serious problems like high cholesterol, sugar, heart problems, low stamina, obesity and what not. Also, many people do not have the luxury of going to the gym. The best way to combat is to exercise at home. The most effective way to fat loss is cardio at home. We have prepared list of basic cardio exercises to nake you fit and fab without hitting the gym.
There are just two simple things to keep yourself healthy. A healthy diet and basic cardio exercise for fat loss. If you are not able to go hit the gym, you should definitely check out the list of basic cardio exercises you can do at home for fat loss and keep yourself fit and healthy.
Beginners should start a slow and gradual process. They start doing a brisk walk for at least 20 minutes. Also, they can start with 5-10 mins of exercise or 2-3 sets of 5-10 mins of exercise. And then build up your stamina by doing 50-60 mins per day exercise 5-7 days per week.
So let’s start with the basic exercises one can do at home.
1. Running
Running is one of the best exercises one can do. It helps you lose fat faster, burn calories and boost up your stamina. Beginners should start with brisk walking. Then after 1-2 weeks, they should try to push their stamina by starting to jog. And running is the target you have to achieve.
Many people run on jogging tracks for fitness while some take the stairs. According to studies, running on stairs boost up your stamina a lot faster than running on flat. Also, studies say that a 160-pound person can blast nearly 300 calories per 10 minutes by running on the stairs as our muscles work differently when we run on stairs than running on flat.
2. Rope Jumping
Rope jumping is also one of the best cardio exercises that can contribute a lot in your fat to fit journey. Beginners should start by counting 100 simple rope jumps or cycle jumps per day. You need a lot of patience and perseverance to keep going. The target is going to the high-speed circuit.
3. Crab Plank Walking
No exercise routine is complete without mixing a couple of planks. Generally, plank does not sound like a good cardio exercise, mix it with some movement. You need enough space to hold your posture and palms of your hands-on floor and start moving side by side. as shown in this YouTube video. Studies say that the benefits one gets from doing planks are intensified when mixed with side crab walk.
4. Mountain Climbers
Mountain climbers are also really good if you want to tone your thighs and abs, strengthen your muscles, and improve blood circulation. These need an award for being super challenging. For beginners should keep it in their circuit and do them for 30-60 secs each time. Then, they can intensify it by mixing them with planks, or with burpees in case of highly intensified routine.
5. Surya Namaskar
Without an objection, Surya Namaskar is the one single Cardio-vascular exercise that helps you stay fit and fabulous. It consists of 12 asanas in one single Surya namaskar. Studies say that it burns 350 calories in just about 25 minutes. It is an Indian basic concept. Surya namaskar is generally performed while on an empty stomach as its asanas include inversions. It should be done at a fast pace. One should relatively start slowly and should go gradually up to 12 repetitions.
6. Jump Lunges
This exercise is one of those exercises which not only burn your calories and help you stay fit but also tone your thighs and abs. Your heart will start pounding in no time. It stresses on the same muscles when doing normal plunges, but in Jump Plunges, you will burn approx 12 calories per minute, according to studies. So a good tiny amount of exercise for a day.
7. High Knee March
This exercise is relatively easy, yet helps you get toned thighs at home. But it drains your energy. It gives you a toned butt and core as well. This cardio exercise tests your endurance. Do full 60-second sets, and feel the energy draining out of your body. Stand straight, move your legs alternatively up to 90 degrees. Simultaneously, move your hands alternatively i.e. left hand with the right leg and vice versa.
8. Bicycle Crunches
Bicycle crunches are one of the most effective exercises that help you strengthen your ab muscles. Crunches can be easily misunderstood and are very likely to go wrong. Only Bicycle crunches won’t help you lose weight. But mixing 10-12 reps with any other exercise can result in a good cardio exercise.
9. On Spot Jogs
You can do this exercise anywhere you want, irrespective of the surrounding. You can do this while making coffee, by completing 30 spot jogs. Lift your knees as high as possible while doing jogs, you can move your hands also. If you are doing it in your spare time, make sure you at least do it for 60 seconds.
10. Burpees
Studies say 10 minutes of burpees can burn around 100 calories. No Cardio compilation is complete without burpees. As it is the most challenging and hardest cardio exercise because it challenges each and every part of your body. As said earlier, it burns 10 calories a minute, that is you have to be somewhere around 20-30 repetitions per minute.
Also, read: Toxic-habits-that-make-you-fat