7 Effective Cardio Exercises At Home – Free Workout

Cardio exercise must be an essential part of your health routine. You don’t have to spend hours in the gym to maintain your cardiovascular health and lose weight in the process. You can do effective cardio exercises at home or gym even if you don’t have enough room or fitness equipment.

Thanks to technology, using light therapy for fitness will improve the effectiveness of your workout. Here we found the 7 best cardio workout that you can try out at home.

7 Best Cardio Exercises:

• Jumping Rope

Twist a rope with handles repeatedly while jumping on it and singing rhymes. It is a great cardio exercise, burning approximately 220 calories in 20 minutes. Jump ropes are inexpensive, travel well, require no special skills, and can be used anywhere and anytime.

You can jump on one foot, alternate feet, cross your feet, jump at your knees high, and bend the rope twice. Mix up 30 to 60 seconds of jumping with strength exercises such as squats, lunges, push-ups, and jumps.

• Burpees

No cardiovascular compilation would be complete without burpees. They challenge every part of your body and quickly increase your heart rate. All of this adds up to exercise that, according to PopSugar, burns about 10 calories per minute.

This assumes you are doing 10 to 20 repetitions per minute, so you can activate it further by increasing the pace. Just make sure you don’t let your form suffer. You can even try some variations to work different muscles and make your routine more enjoyable.

• Jumping Jacks (Cardio Workout & Exercise Equipment)

Jump wide feet several times, wrapping your arms over your head, then come back. Jumping jacks burn around 100 calories in 10 minutes, and no special equipment or skills are required.

Use jumps on a circuit, doing them for 30 to 60 seconds, and alternating them with other cardiovascular exercises such as walking, jogging, jumping rope, etc. Add a burst of high intensity to your cardio or strength training by adding a minute or more of jumps during exercise or at the end.

• Mountain Climbers 

Mountaineers can win the prize for most travel exercises because they require no equipment and take up little space. On the other hand, they also deserve to be recognized for their super strength.

Gold’s gym says that a 150-pound person can burn about 30 calories after three sets of 40 repetitions. You can easily integrate any of these other movements to create a complete workout, or just do as many sets as possible.

• Squat Jumps

Another excellent cardio exercise that you can do alone or as part of a cardiovascular circuit is squat jumps. As the name implies, it starts in a squatting position, then jumps, trying to climb as high as possible, then returns to a squatting position.

Its impact is high, especially on the knees, so you should be careful when you are a beginner or if you have a knee injury.

• Crab Plank

Like most other exercises on this list, no exercise routine is complete without a few tables in the mix. And while the board alone doesn’t seem like legitimate cardio, add some movement to this core strengthening exercise and have a staple that you can use almost anywhere.

You will need enough space to maintain a plank position and be able to walk sideways with your hands and feet, as shown in this YouTube video. Muscle & fitness explains that the benefits of boards are enhanced by adding the crab walking movement from side to side.

Keep Your Therapy Light On During Cardio Exercises

Exercise has an organic impact on our ability to cope with stress and psychological level. Recent studies showed that when cardio exercises are combined with exposure to light, it significantly benefits mood and well-being. Researchers believe that red light therapy affects fat cells in the history of fat, and intrinsically helps the body eliminate lipids and fat cells.

2018 double-blind, placebo-controlled trial evaluated the effects of red light therapy on people in resistance training. Researchers have found that pre-exercise treatment can “reduce body fat in healthy volunteers compared to placebo.”

Light therapy during cardio exercise can also have other effects on weight and fat loss. A 2012 research published in the International Journal of Endocrinology disclosed that light can impact hunger levels. This research found that red light helped control the hunger hormone, leptin, and ghrelin levels in participants who were not asleep.

Another study in the Journal of Obesity Surgery found red light therapy to shape the body. This 2011 double-blind, randomized study performed phototherapy at 635 to 680 nanometers (nm) in participants for four weeks and noted effects on their size. The participants had attained a significant reduction in waist circumference.

In a parallel study issued in Lasers in Surgery Medicine, participants who received light therapy showed a significant reduction in overall girth, including many parts of the body. The researchers concluded that light therapy can reduce the circumference of specific areas of the body treated with natural light.

Red light therapy has been found to help everyone, from professional athletes to seniors, to get the most out of their workouts. Therefore, let your therapy light be there when you exercise to improve efficiency. So that’s why cardio exercises best for beginners or seniors.

Final Thoughts:

For a perfect exercise program, mix it up. Include several sets of some of the above exercises for a solid 20-30 minute session that will also burn fat and build muscle.

You can find videos online for cardio routines that incorporate many of these exercises to make it easier for you to create your own cardio workout at home. Always consult a doctor before strenuous exercise. Start slowly and advance your physical condition to reduce the risk of injury.