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Last Updated on September 16, 2021

9 Simple Cardio/Core Exercises You Can Do At Home

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9 Simple Cardio/Core Exercises You Can Do At Home

You want to work out but you don’t always have the time to implement a workout routine into your busy day. Finding time for daily exercise takes discipline and commitment, and often you feel like you need to go for a long run or intense workout at the gym in order to feel a sense of accomplishment.

There are many simple exercises you can do at home in order to improve your strength, agility, and cardio vascular endurance. The problem with some at-home workout routines or quick exercise routines is that you might be doing the wrong kind of exercise.

If you are trying to build upper body strength you don’t need to do squats or calf raises. On the other hand, if you are trying to build lower body strength knocking out a ton of pushups and bench dips isn’t going to help either. Make sure you determine what you want to improve on before you undertake an exercise regimen.
Often people focus too much on upper body and lower body strength when the core of your body needs more attention than any other part. Your core keeps you stable and balanced. I like to think of it as the fulcrum of your body. Without a strong core you probably aren’t going to experience as much strength and stability in your upper and lower body. Mixing in intense cardio is always a good idea as well, and you don’t need to run 10 miles to do it.

Instead of trying to 1,000 pushups per day focus on building your core along with some cardio. I guarantee you will feel stronger and more energetic than you ever have before, and your body will thank you.

Here are 9 great exercises that will improve your cardio and core strength. I have also included a sample workout plan at the end of the article which incorporates all of these exercises, so please read carefully so you know how to perform each exercise properly.

Please consult a medical professional first if you have any injuries or medical conditions to ensure you are able to perform physical activity.

1. Sitting Holds

This is a very simple but effective exercise to burn the core, legs, and arms all at once. Additionally you get to sit down while doing it, so it can’t be that bad!

Sit down in a position with your feet off the ground, straight out in front of you. Hands should be extended out in front as well. You are simply going to hold this position for a given amount of time.

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Try not to strain and tighten up your body too much while doing this. This is especially important with the back and neck. If you find yourself straining too much than stop. You can always build on the amount of time you hold this posture.

It is important that you also stay as still as possible throughout the duration of the hold. It is going to get difficult but challenge yourself to remain in the steady position throughout.

2. Burpees

Some people love them. Some people hate them. Even though I do these quite a bit during my summer training, I fall in the latter group. They are very challenging, but in my opinion, there is no better exercise that incorporates complete body training (core, cardio, upper body and lower body strength). You even get a little upper body strength training when you do these, so it is a win-win.

To do a burpee start standing straight up with your feet little more than shoulder width apart. Bring your hands to the ground in between the distance of your legs but slightly in front of your body. When you come down to the ground bend at the hips not at the back. You should bends your knees with your back straight as you bring your hands to the ground.

As soon as your hands are on the ground, you will jump back with your legs, so that you are in a plank position (hands are shoulder width apart aligned with your chest and your back is straight, not hunching towards the ground; legs are straight back and shouldn’t be touching the ground). For an extra challenge add a pushup at this point of the burpee.

After you get into the plank position you immediately bring your legs back up to your hands (like they were before you kicked them back into the push up position). With your knees bent, come up and jump straight up in the air. That is 1 repetition.

3. Mountain Climbers

If climbing mountains isn’t your forte than this will be probably be the closest you get to climbing an actual mountain. This is a great workout for your core, cardio, and lower body.

You are going to start in a plank position. It is important that you keep your core tight and strong the entire time you do this exercise. The tendency during this exercise is for your body to droop towards the ground or be arched towards the sky as you get tired. You want to make an effort to keep your back straight and don’t allow it to come out of the perfect push up position. This can lead to back problems.

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From the push up position you alternate your feet up and back towards your stomach. You are trying to knee yourself in the stomach (not literally but for the exercise purpose). When the right knee comes up, the left knee stays back. When the right knee goes back, the left knees comes up towards the stomach. You do this as rapidly as you can. You want a full range of motion so ensure you are bringing your knees up as far as possible and stretching them back as much as possible.

Your hands shouldn’t be too far out in front of you. They should be right around your shoulders. By this, you are also receiving an upper body workout because you are holding the plank position as well as moving your feet as fast as possible.

4. Running High Knees

This is a great cardio exercise that incorporates an intense range of motion from your legs. You can do this exercise running in place or with movement. The goal of this exercise is to get your knees up as high as possible and as quickly as possible. It is beneficial when you stay on your toes and utilize quick movements. As soon as your toe hits the ground you explode back up with your knee.

Use your arms properly when doing this exercise. Similar to running you want to alternate your hand and knee movements. When the right knee goes up, the left arm comes up simultaneously. When the right knee goes down, the left arm goes down. Maintaining an effective arm and leg movement balance will help you get into a rhythm as you speed up and increase the intensity of the exercise.

5. Step Ups

Find something in your house that is solid and won’t move if you step on it. I suggest using a sturdy couch or chair, maybe even a bench if you have one available. If you don’t have anything solid then place a chair against the wall so it won’t move. Make sure the height of the chair or bench is not too high to where you can’t step onto it comfortably.

The goal of this exercise is explosive movements. Again you are focused on a complete range of motion. Step up onto the platform of your choosing with one leg. With the opposite leg you are going to explode it in the air and then step back down onto the ground. If this motion is too difficult than simply step onto the platform with the other leg. Alternate legs and repeat.

Use your arms effectively during this exercise to ensure that you give your arms a solid workout, and to assist you as you explode your legs onto the platform. For example when you put your right leg onto the platform, the left arm is already up in the air. As you explode onto the platform with the left leg, the right arm raises up to boost this movement. The left arm falls to the side.

As you create a dynamic pace, challenge yourself to see how quickly you can alternate feet. This will increase the intensity of the cardio. Stay on your toes and focus on swift movements up and down from the platform.

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6. Jumping Jacks

You probably did these when you were a kid. These are a staple for many youth physical education classes. Even though this is a basic exercise it can be quite effective when completed with vigor and you guessed it, full range of motion.

Start standing straight up with your hands at your sides and your legs together. Jump your legs out so that they land wider than shoulder width apart. Simultaneously, your arms should move straight out over your head until your hands meet. It is not imperative that your hands touch over your but it is an effective reference point to ensure you use full range of motion with your arms. Then jump back to the starting point. This is one repetition.

The focus of the exercise is to work both the lower body and the upper body. By jumping the legs to a point that is slightly uncomfortable you are stretching out the hips and gluteus maximus muscles, which are all essential for core strength as well.

The more rapidly you perform this exercise the better cardio results you are going to experience. As is the case with most of these exercises, stay on your toes as much as possible. Try not to land on your heels when jumping out because this will restrict the pace at which you exercise.

7. Towel Knee Bends

This exercise is great for the entire body but it really targets the middle core. You will need a large towel or two small towels for this exercise as well as a slippery surface in which to perform it.

Start out in a plank position with the towel(s) at your feet. Hands should be shoulder width apart underneath your shoulders. Bring both feet up at the same time as far as possible. Then bring your legs back down into the plank position. This is one repetition.

Similar to the mountain climbers, you are attempting to knee yourself in the stomach. You don’t want your knees to come together because this takes away from the isolation of the exercise. Each leg must work on its own to thrust towards the stomach. This range of motion is important because you want to experience the full benefits of the exercise.

Keep your core aligned the entire time you do this exercise. Don’t allow the back to hunch upward or slouch downward. Part of the challenge is holding the plank position coupled with the leg movement.

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8. Towel In and Outs

For this exercise you are going to need two small towels, one for each foot. Start out again in the plank position just as the previous exercise. This is a core exercise as well, but it focuses more on external oblique muscles, or the side of your abdominals.

Instead of bringing both feet towards your stomach you are going to extend both feet outward, away from one another. You want to push your legs out as far as possible depending on how flexible you are in the hip region. Try to extend your legs at least shoulder width apart. If you are unable to stretch them that far, than go as far as you can. Then bring your legs back together to the starting plank position. That is one repetition.

As the intensity of this exercise increases and you become tired, there is a tendency to use more legs than core. You want to try to avoid this. Concentrate on using your core to extend your legs back and forth. Do less reps if necessary but make sure this is a core exercise, not merely a lower body exercise.

9. Wall Sit

This title doesn’t leave much for the imagination. You are literally going to sit against the wall. This is a great way to finish your workout. It is primarily a lower body workout but it also integrates some core training.

Sit against the wall with your back straight against the wall. Your feet should be right under your knees. Make sure your knees are not extended over your toes. This can be detrimental and cause knee pain. On the other hand your feet should not be extended too far out underneath your knees because this takes away from experiencing the stretch in your quadriceps and the rest of your legs. You should be sitting in a position with your knees bent at a 90 degree angle. Arms should be above your head or laterally at your side the entire time. Do not place your hands on your knees.

Your Training Plan

Exercise                               Repetitions/Time                                      Rest
Sitting Hold                           15 seconds-1 minute                                   15 seconds
Burpees                                5-20                                                           30 seconds-1 minute
Mountain Climbers                 5-25 each leg                                              30 seconds-1 minute
Running High Knees               5-15 each leg                                             30 seconds-1 minute
Step Ups                              10-25 each leg                                            30 seconds-1 minute
Towel Knee Bends                 5-20                                                           30 seconds-1 minute
Towel In and Outs                  5-20                                                           30 seconds-1 minute
Wall Sit                                 15 seconds-30 seconds                              30 seconds

These are simply repetition and time estimates for a basic workout plan. I have no idea what your conditioning level is. If you can’t do the allotted repetitions, that is perfectly ok. Figure out how many repetitions you can do but challenge yourself by doing them correctly every time. When you can’t do anymore reps properly, then you are finished with that exercise.

The rest periods are seemingly low and not enough time but in order to improve your cardio on your own it is imperative that you perform highly intensive exercises with shorter recovery times. This will challenge your cardio, help you lose fat, and stress your body in an appropriate manner. If it becomes too intense and you need more time to rest, than take the time you need. You know your body better than anyone else. These are mere guidelines. Eventually as you continue exercising you may notice you need less and less time to recover before the next exercise.

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The amount of sets you execute is ultimately your decision. Start out with one set and see how it feels. If you are unable to complete one set of all these exercises, then finish what you are capable of. I think you will observe profound changes in your fitness levels by consistently taking the time to perform these exercises. Good luck and have fun!

Featured photo credit: Girls With Muscle via girlswithmuscle.com

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Mike Oppland

Mike is the Creator of Carpe Diem Motivation. He aspires to inspire individuals who are seeking a little extra boost in their lives.

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Last Updated on October 4, 2021

5 Best Exercises for Weight Loss at Home

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5 Best Exercises for Weight Loss at Home

With the lines of work and home becoming increasingly blurry, it’s no wonder why we struggle to find the time to prioritize our health. Particularly with weight loss, it’s often difficult to manage the ever-present constraints around work, children, time to exercise, and the feeling of exhaustion at the end of the day.

Taking the effects of stress and the rise of remote work and work-from-home situations, we need to be far more tactical in our weight loss pursuits. Quite often, these exercises for weight loss at home aren’t even fitness-related.

Firstly, let’s look at a standard day in the life of a busy professional or parent to really understand the battlefield in which we need to operate.

We all have 24 hours in a day to work with. Knowing how we spend that 24 hours is crucial when learning where time will be best spent for our weight loss journey. Setting unrealistic expectations can be a quick way to end up back at square one.

  • Sleep: 8 hours (parents, if you’re lucky)
  • Work: 8 hours (sometimes more)
  • Children: 2 to 4 hours (includes pickups, drop-offs, and play)
  • Meal Preparation: 1 hour (at a minimum)
  • Household Activities: 1 to 2 hours (because someone’s got to do it, right?)
  • Total: 20 to 22 hours

Taking into account that switching between tasks takes time and cognitive space, we can start to understand why people just want to sit and scroll through social media at the end of a day. We also haven’t factored in the work commute if you have to report to the office.

Just realized you now have minimal time to yourself? This might start to explain why you struggle to gain momentum in your weight loss journey. Let’s work out how to take back the initiative:

  • Automate – Are there any tasks you can automate? If you’re fortunate enough to be gainfully employed, maybe it’s time to hire a cleaner or have ready-made meals delivered to your door. It doesn’t have to happen every night, but removing the decision of “what’s for dinner?” can be a great way to reduce stress and free up brain space and time.
  • Optimize – If you’re time-poor with kids, it’s time to optimize your activities. Turn screen time into playtime outdoors, and get them to join in on your activities. If your children are old enough, it might be time to start offering pocket money for chores and meal preparation. This strategy helped me stay fit as a single parent. By getting out and active with my son, I doubled my return on investment by staying fit and enhancing my relationship.
  • Eliminate – We’re only human. Sometimes, we simply have too much on our plate due to our high expectations. Take a look through your daily tasks and work out what can be removed.

Now, go through this exercise yourself. What potential spare time do you have to work with? If the answer is none, you might want to keep reading.

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Exercise Selection: It’s Not All About the Burn

No equipment? No problem.

So, we’re finally tracking the elements that matter. It’s time to start leveraging exercise to accelerate our weight loss journey. Alongside focusing on individual exercises that help with weight loss at home or caloric expenditure, we’re going to focus on another method to help keep you consistent and accountable for the long term: interest.

Interest has been linked as one of the key motivating factors to maintain consistency towards a goal. By choosing a form of exercise that your body and mind can enjoy, your chances of weight loss success are far greater.

Here’re the 5 best exercises for weight loss at home:

1. Low-Intensity Interval Training (LIIT)

Maybe the body isn’t what it used to be, and intense forms of training simply just aren’t safe anymore. Also considering the body’s response to stress, it might be in our very best interest to choose low-intensity activities that we can repeat daily.

Mobility and movement flows have risen in popularity in recent years. This form of exercise focuses on restoring range of motion (ROM), improving stability, and returning people to activity. Some exercise options include:

  • Quadruped Rocks
  • Frog Stretch
  • Hip Prying
  • Scapula Push-ups
  • Hindu push-ups

Below is a 10minute warm-up flow that shows you how to put all of this together:

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2. Yoga

Yoga is another perfect example of LIIT methodology that can be advanced as your ability improves. Focusing on mobility, stability, and range of movement using only your body weight, it’s a perfect entry-level activity for those that may have lost their way on their weight loss journey.

3. Calisthenics

Strength training at home can be difficult when you lack equipment or experience. An obvious path to building strength at home is calisthenics. Starting with just the following basic bodyweight movements:

You can begin your journey with no equipment and build to quite an advanced level. Here are five movements you can look to master over time are:

Depending on your ability, choose movements that allow you to progress safely over time. There is also gymnastics-based training you can move towards if your body is ready for a more demanding form of training.

4. Aerobic Exercise

Another underrepresented form of exercise, aerobic exercise is often overlooked for its sexier counterparts like strength and HIIT. With the prevalence of obesity nearly tripling between 1975 and 2016 and the major cause in adults being cardiovascular disease, it makes sense to focus on activities that improve cardiovascular or heart health.

Another benefit is that it can be as simple as getting your steps in, going for a swim, or going for an easy ride or run. Phil Maffetone pioneered the Maximum Aerobic Function (MAF) Method that almost anyone can adopt regardless of fitness level and experience.[1]

Here’s a 30-minute session of aerobic exercises you can try:

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5. High-Intensity Interval Training (HIIT)

High-intensity interval training is a great way to elevate the heart rate and get the endorphins flowing. It can also be super time-effective, giving you a great bang for your buck. Try sequencing some of the movements and exercises above together with minimal rest to keep your heart rate elevated. Be sure to select movements that suit your current level of fitness and ability.

Here’s a HIIT workout that takes little time and is suited for any level:

Chipper 60

Complete all reps of every exercise for time. Exercises can be done in any order and repetitions to complete the workout.

If you can’t do jump squats, regress to normal squats, and don’t be afraid to change the leg raises to a 60-second plank if you need to. Finish up with some light stretching or foam rolling.

What Also Matters: Sleep, Stress, and Stimulants

Sleep, stress, and stimulants, also known as the hamster wheel of death. Tracking these elements gives us the power to finally stop relying on our ever-depleted stores of discipline and motivation to get the job done. It will also highlight the self-destructive habits that sabotage your weight loss journey.

Simply put, stress affects stimulants, sleep affects stress, and the vicious cycle continues.

Sleep

Are you getting enough sleep? It’s well documented that sleep is an important factor in weight loss and recovery.

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“Restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”[2]

Start this journey by tracking how much sleep you’re getting. Certain wearables can also track the amount of movement and time you spend awake or in lighter sleep cycles. Getting enough time in REM or deep sleep is critical for weight loss.

Stress

We don’t need to be fancy. A simple daily measurement out of ten indicates how much stress we think we are under. Using this number, we can observe the effects that sleep, stimulants, and exercise have on our stress levels, allowing us to deploy the right strategy for our weight loss goals.

Stimulants

Stimulants can be classified as anything we put in our mouths. Tracking calories, alcohol, and caffeine is a great way to observe, predict, and avoid trends or at-risk periods of overeating and destructive behaviors. Tracking this is aligned with how well we sleep, and our stress response gives us enough information to start forming better weight loss habits.

Work to identify the trigger, observe the response, and then look to adjust.

Final Thoughts

Whether you’re fighting fit or returning to activity, the best exercises for weight loss at home are the ones that you can do day in day out that you enjoy. Think of exercise for weight loss as we do for compound interest. Consistently and regularly making deposits may not show immediately, but with time, they give you the momentum you need to reach your goals.

Featured photo credit: Olivia Bauso via unsplash.com

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Reference

[1] PhilMaffetone: Maximum Aerobic Function
[2] SleepFoundation.org: Why is sleep so important to weight loss?

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