Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. Stand with your feet together and your knees slightly bent, holding a jump rope handle in each hand. According to theÂ World Health Organization, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Duration and frequency: 15–25 minutes, 3–5 times per week. Stand holding a medicine ball in front of your chest with your feet about hip-width apart. Duration and frequency: 4–5 classes a week. Jump your feet back so that you’re in a high plank position. The camaraderie and infectious energy offer a nice change of pace and can make working out more fun. Last medically reviewed on June 22, 2020, If you're in search of suggestions for how to break a sweat and get your heart thumping, check out this list of beginner, intermediate, and advanced…, This is not your grandma’s cardio. Start with short bursts — stair stepping is a challenge for new and conditioned exercisers alike! Don’t shy away because you’re worried about not being “good.” These classes are more about having fun and getting your heart pumping than perfecting every move. You can easily burn calories and rev your metabolism by doing cardio exercises at home without any equipment. Duration and frequency: 20–60 minutes, 3 times per week, Equipment: Pool, swimsuit, and (optional) swim cap and goggles. Repeat with the opposite hand and continue alternating sides until all reps are complete. How to do it: If you’re new to jumping rope, start with a goal of a set number of minutes or number of reps. Go a little longer each time. Help excuse-proof your routine by doing aerobic exercise at home. After a warmup, you’ll punch, kick, and strike your way through the workout, finishing with core work or strength moves. Reach for the ball, return to the starting position, and immediately repeat the entire movement until all reps are complete. Release the ball at about knee-level, slamming it to the ground. As the coronavirus pandemic continues, fitness studios and gym pros have come together to amp up at-home fitness resourcesï»¿. ... 11 Bodyweight Exercises to Build Your Back. Many strength training exercises can be done in the comfort of your home without any equipment. Use your legs to step up and down, and keep your eyes forward while engaging your core. Use this strength and cardio circuit or build your own with classic moves, performing each for 1 minute at a time: Walk or jog in place at the end of each circuit for a little active rest, and repeat the circuit 2 or 3 times. Sounds cool isnât it? Set a goal — 10,000 steps per day, 1,000 more per day than you averaged last month, or whatever works for you — and hit the pavement. Beyond the usual cardio benefits, jumping rope can improve your proprioception (aka body awareness), agility, and hand-foot coordination. With the pandemic shutting down gyms and fitness studios, stocking up on some at-home workout equipment for your home gym can make the transition to exercising in your home a â¦ Duration and frequency: 30–60 minutes, 2 or 3 times per week. Feel free to rest for a few minutes (no more than 5) between rounds, and don’t forget your cooldown! 10-Minute Indoor Walking Workout With Denise Austin. âWhen training from home, itâs easy to not take it so seriously,â she says. With this full-body at-home cardio workout, which was created by Eisinger, the goal is to move through three movesâfroggers, bird-dog crunches, and a â¦ Program: Find it in Tough Mudder T-MINUS 30‘s Burpee Challenge workout! © 2020 Greatist a Red Ventures Company. If you’re new, tell the instructor, who can offer suggestions to put you at ease. Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move. Warm up by riding at an easy pace for 5–10 minutes, and then increase your pace until it feels challenging. They also strengthen your cardiovascular health, increase stamina, reduce anxiety and depression, and boost your energy. Duration and frequency: 10–25 minutes, 2 or 3 times per week, Equipment: Sneakers and a sturdy chair or couch. Use the step counter on your phone or a fitness tracker to monitor your steps. You’ll need minimal equipment and a small patch of floor space to get in a killer workout. To prevent injuries, always warm up before you do any type of workout. Stand with your feet about hip-width apart.Â Sit your hips down and back, bend your knees, and lower your butt into a squat position. Stand with your feet together and your arms at your sides. How to do it: Dancing is the perfect aerobic exercise for people who hate working out. 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