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5 Easy Cardio Workouts At Home For Fat Burning

5 Easy Cardio Workouts At Home For Fat Burning

Should you work out inside or outside? At the gym or at home? People debate over which is better for exercise, and usually say that exercising outdoors will help you lose weight faster, but the truth is, it doesn’t really matter where you work out. The key is to find a routine that works for you and stick with it – whether at the gym, outdoors or at home. However, exercising at home is the cheapest and most convenient way to get in shape. You don’t need to find a babysitter, you can’t use bad weather as an excuse, and you can wear your 80’s workout gear that you secretly still like without being stared at.

One common mistake people make when they exercise at home is to think that they can’t do cardio workouts at home without buying a treadmill or elliptical trainer. However, there are many other ways to get a good cardio workout indoors. Here are a few suggestions you can follow to burn calories at home:

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1. Aerobics DVDs are Good Options for Cardio Workouts at Home

kickboxing
    via Pinterest

    Aerobics will give you a good cardio workout at home and keep your heart rate up. Look for videos that also give warm-up and cool-down exercises and at least 30 minutes of cardio. If you are just beginning to get in shape, be careful not to overdo it with these videos right away. It can be easy to become discouraged in the beginning, so start small and work your way up.

    • Walk Away The Pounds by Leslie Sansone is a good place to start. This DVD has gotten some great reviews from users and will build your endurance.
    • Jillian Michaels has a few DVDs out that are great for cardio workouts at home. You can also find some of her workouts on youtube, but it’s probably best to buy at least one DVD so you always have it.
    • Billy Blanks has a few kickboxing workouts that will definitely test your endurance! These workouts are more intense, so make sure you already have a couple of weeks under your belt before trying any of his DVDs.

    As with any type of exercise, it is recommended that you don’t do these videos every day. Try them 2 to 3 times per week, and use another workout on the in between days.

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    2. Go Back to Junior High

    burpees
      via Pinterest

      Remember burpees, jumping jacks, and marching in place? These are all exercises elementary and junior high students were forced to do in gym class. They are great options for cardio at home, and will help your body burn fat. Try this cardio combo to start with:

      1. March 1 minute (to warm up)
      2. 10 Jumping jacks
      3. March 30 seconds
      4. 5 Burpees
      5. March 15 seconds
      6. Junp Rope 1 minute
      7. March 20 seconds
      8. 10 push-ups
      9. 20 Jumping Jacks
      10. March 15 seconds
      11. Jump Rope 2 minutes
      12. 7 Burpees
      13. March 2 minutes (cool down)
      14. Stretch your limbs!

      Do this routine in between other cardio or strength training days, and don’t forget to stretch afterwards, or you will regret it the next morning.

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      3. Dance Your Way to Better Health

      dance
        via Pinterest

        Dancing is a great way to get a cardio workout at home, and it’s the most fun way to get into better shape. Choose some upbeat music that inspires you to move, create a playlist so you won’t have to stop dancing in between songs, close the curtains and get dancing! Although dancing is fun, remember that you are also doing it to get a cardio workout, so make sure you get your heart rate up and break a sweat. If you are just beginning to exercise, start with 3 songs, and work your way up to an hour after you’ve built up more endurance.

        4. Your Stairs are a Great Source of Cardio

        stairs
          via Pinterest

          Many gyms have step classes and provide members with different sizes of “steps” to exercise with, but you can get a great step workout at home for free. For safety reasons, stay on the first 1 to 3 bottom stairs in your home, and always wear running shoes. Put on some cardio music and make sure you workout both legs equally as you step up and down those bottom steps. Once you work your way up, you can try taking 2 steps at a time during your step workout to make it a little harder. Just remember to be careful as you do this.

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          5. If You Have Equipment, Use it

          Happy Caucasian woman on elliptical trainer at gym
            via Pinterest

            Many people own either a treadmill or an elliptical, but most of these are buried somewhere in the basement. If you do own one of these, it would be well worth your while to use it a few times per week if you want to workout at home. The best way to increase incentive to use a treadmill or elliptical at home is to make your exercise space more inviting. Put a TV in front of your machine and you can set goals according to the length of your favorite shows. The distraction of TV will help you to work out harder and longer than you normally would. Keep the room clean and clutter free as well so you will want to spend time in that area.

            If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

            Weight Loss Plan And Program: Create Your Own One

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            Published on July 13, 2018

            13 Pregnancy Yoga Exercises for The Last Trimester

            13 Pregnancy Yoga Exercises for The Last Trimester

            Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

            Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

            There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

            1. Birth prep exercises

            This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

            Here’s an example of it:

            2. Cat cow

              This is a great pose for lengthening your spine and strengthen your core muscles.[1]

              This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

              This asana also relieves the back and allow a better circulation of spinal fluids and blood.

              Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

              It should be done about 5 times for best results.

              3. Warrior II

                This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

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                4. Bridge pose

                  This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

                  Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

                  Avoid this exercise if you feel uncomfortable on your back.

                  5. Cobblers pose (Baddha Konasana)

                    This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

                    It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

                    • Sit on a mat and stretch out your legs.
                    • Fold your knees and bring your feet at the center.
                    • Then straighten your back.
                    • Using your palms hold your feet for a few seconds.
                    • Release.
                    • Repeat this about 4 times.

                    6. Warrior I

                      This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

                      Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

                      • Place your feet apart in a hip-width position.
                      • Pivot on the left foot.
                      • Make your right foot to face forward.
                      • Lower the pelvis, then assume a lunge.
                      • Look forward and lift your arms above your head.
                      • Hold that position as long as possible.
                      • Release the pose.
                      • Repeat the process with the left foot forward.

                      7. Corpse pose

                        This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

                        Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

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                        • Lie on your back.
                        • Let your palms rest beside you while facing upwards.
                        • Close your eyes and then relax- your arms should be alongside your body.
                        • Breathe.

                        8. Spiraling movement

                        This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

                        Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

                        You may consider using a fitness ball to help in the movements.

                        9. Child’s pose

                          This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                          This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                          Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                          10. Chanting

                          Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                          Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                          • Sit comfortably.
                          • Close your eyes.
                          • Placing your index fingers on the lobes of your ears, take a deep breath.
                          • Exhaling slowly, make gentle humming sounds.
                          • Do this 5 to 10 times.
                          • You can also do this while lying down with arms by the side of the body.

                          11. Standing hip rotations

                            This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                            • Stand with feet wide apart but comfortable.
                            • Slightly bend your knees.
                            • Place your hands on your hips and rotate your hips.
                            • Try to keep your upper body still.
                            • Focus on rotating the hips and the belly.
                            • Inhale while moving your hips forward and exhale while moving them backward.
                            • Do this as many times as you wish.

                            12. Tree pose

                              This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

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                              • Feet on the ground, shift your weight forward and backward until you gain balance.
                              • Shift your weight to one foot.
                              • You can also lift one of your foot to your ankle to gain balance.
                              • Bring the foot higher to your inner thigh.
                              • Put your hands in a prayer position.
                              • Hold this for 5 breaths.
                              • You can also raise the arms above your head.
                              • Repeat with the other leg.

                              This technique is safe for all stages during pregnancy.

                              13. Meditation

                              Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                              During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                              Develop the habit of practicing meditation on a daily basis.

                              Guidelines for pregnancy yoga

                              There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                              Here’re some guidelines you need to know before practicing yoga:

                              1. Do what feels right.

                              Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                              To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                              When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                              2. Do fewer poses.

                              In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                              During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

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                              3. Don’t get distracted.

                              Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                              4. Stay comfortable.

                              Wear loose and comfortable clothing.

                              5. Do not eat before yoga.

                              Practice yoga on empty stomach. Most techniques are effective in the morning.

                              6. Always warm up for a few minutes.

                              You can walk around, loosen your joints, move your limbs and warm up your muscles.

                              7. Stay hydrated.

                              Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                              Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                              Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                              Featured photo credit: Pexels via pexels.com

                              Reference

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