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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 18, 2019

            11 Best Core Strengthening Exercises to Do At Home

            11 Best Core Strengthening Exercises to Do At Home

            No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

            Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

            The good news? Your abs and core muscles can handle a lot of training.

            While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

            Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

            1. Planks

            Let’s start with the mother of all core-strengtheners, the plank.

            Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

            Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

            For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

            2. Side Planks

            To hit your obliques even harder, try this challenging variation: the side plank.

            From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

            Don’t forget to squeeze your core as you hold this position for as long as you can.

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            Switch sides and repeat to avoid creating muscle imbalances.

            3. Reverse Crunches

            The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

            When you can crank out 50 crunches without a problem, it’s probably time for something new.

            The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

            Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

            Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

            4. Flutter Kicks

            The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

            If that sounds like you, flutter kicks are just what the doctor ordered.

            Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

            It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

            5. Arms High Sit-Ups

            Imagine a crunch, but way harder!

            Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

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            Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

            Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

            6. L-Sits

            The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

            To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

            Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

            Hold this position as long as possible for an intense strength building workout.

            7. Stomach Vacuums

            And now for something different!

            It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

            This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

            To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

            Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

            You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

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            8. Star Planks

            Planks are too effective to not utilize multiple variations of them in your routine.

            The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

            From the push-up or standard plank position, walk your feet out wide and your hands, as well.

            Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

            9. Boat Pose

            Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

            Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

            Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

            Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

            10. Mountain Climbers

            Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

            Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

            Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

            It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

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            11. Russian Twists

            Finally, let’s give the obliques a little more love.

            Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

            You’ll feel your obliques engage after just a few reps.

            For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

            The Bottom Line

            The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

            However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

            If you hit them hard enough, you’ll probably see some great improvement in definition as well!

            Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

            Give them a shot!

            Featured photo credit: Luis Quintero via unsplash.com

            Reference

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