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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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            Last Updated on December 1, 2020

            10 Easy At-Home Leg Toning Workouts for Women

            10 Easy At-Home Leg Toning Workouts for Women

            As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

            Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

            The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

            Ready to get strong? Here are the best at-home leg toning workout moves for women.

            1. Bodyweight Squats

              The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

              • Stand straight with your feet shoulder-width apart and toes slightly turned out.
              • Bend at the knees until your thighs are parallel to the floor.
              • Pause for a moment and push yourself back to your original position.
              • Repeat.

              For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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              2. Forward Lunges

                When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

                • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
                • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
                • If possible, lightly touch the floor with your left knee.
                • Push off on your front foot to bring yourself to the starting position.
                • Repeat on the other side.

                Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

                3. Single-Leg Deadlift

                  Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

                  • Stand with your feet hip-width apart.
                  • Hold a dumbbell in each hand with palms facing the front of your thighs.
                  • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
                  • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
                  • Slowly return to the starting position.
                  • Repeat and switch legs after doing all the reps.

                  Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

                  4. Jumping Jacks

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                    Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

                    • Stand straight with your legs together and arms to your sides.
                    • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
                    • Jump back quickly, bringing yourself to the starting position.
                    • Repeat.

                    Start with 3 sets of 10 or more repetitions of jumping jacks.

                    5. Single-Leg Calf Raise

                    See the source image

                      The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

                      • Stand upright with your feet hip-width apart and arms on your hips.
                      • Bend your left knee and bring it hip-level.
                      • Lift your right heel off the ground and balance on the ball of your foot.
                      • Pause for a moment and lower your heel.
                      • Repeat and then switch sides.

                      Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

                      6. Side Lunges

                        This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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                        • Stand with your feet hip-width apart and hands clasped in front of your chest.
                        • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
                        • Keep your left leg straight during the process.
                        • Push back and return to the starting position.
                        • Repeat.

                        Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

                        7. Plank Leg Lifts

                          Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                          • Begin in a low plank position with your body straight and weight on your forearms.
                          • Tighten your abs and raise your right leg, pausing for a moment.
                          • Lower your right leg and do the same with your left leg.
                          • Repeat.

                          Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                          8. Glute Bridge

                            The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                            • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                            • Squeeze your abs and glutes.
                            • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                            • Pause for a few seconds and return to the starting position.
                            • Repeat.

                            Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                            9. Step-Ups

                              If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                              • Begin standing facing a step.
                              • Place your right foot on the step and left foot on the floor.
                              • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                              • Hold this position for a moment and then return to the starting position.
                              • Repeat and switch legs.

                              Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                              10. Dumbbell Good Morning

                              How to Do Good Mornings With Perfect Form | Muscle & Fitness

                                Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                                1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                                2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                                3. Hold this position for 4-5 seconds and return to your original position.
                                4. Repeat.

                                Aim for 3 sets of 12-15 reps.

                                Final Thoughts

                                There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                                In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                                More Tips on Strengthening Your Legs

                                Featured photo credit: Sergio Pedemonte via unsplash.com

                                Reference

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