So if you are currently at home … Option 1: 30 seconds of work, 30 seconds of rest, Option 2: 45 seconds of work, 15 seconds of rest. Here’s Cardio Workout Routine Based on Time . At the end of each circuit, rest for 60 seconds. To start tap backs, step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement. It is efficient, offers convenience, and you may even save money. Bring your left hand down as your right arm swings behind your back. Tap the floor with your right hand. Here is an example of a fun cardio workout plan that you can do at home: Start with a warmup. Ad Choices, A Sweaty 30-Minute Cardio HIIT Workout You Can Do Right in Your Living Room. For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Your plan of attack: Change up your routine so you can get in a full cardio workout at home in … I Perform Cardio in Two Different Ways: First Based on Reps another Way is Based on time. And … For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest. Stand with your feet hip-width apart. Plyometric exercises are a sure-fire way to burn calories and build muscle. You can execute a powerful cardio workout plan at home, regardless of … You may feel a stretch in the back of your legs—your heels do not need to touch the floor. Your 4 week workout plan at home Four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s 'as many rounds as possible' within a set amount of time). Jump your feet back together to return to your starting position. How it works: You do each move for the indicated number of reps. Repeat on the other side. You don't have to get to the gym to do these effective moves. The only real key? Home Workout #7: The PLP Progression The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups – every day, for two months. Fitness Training Resource. With the right cardio exercises at home, you can continue to make progress, even if you don't have a lot of spare time. 50 Tips To Get Fit Without A Gym. This is the Cardio Workout I Perform 5 Times a Week When I am Trying to Burn Extra Calories or Get Back in Shape For The Summer. Instead of doing interval sprints on the driveway (which has a place in an at-home workout program! This cardio workout is also known as a squat thrust. Continue to alternate sides. Your arms and legs should be straight, your core engaged, and your back flat. Land softly, reposition your feet and repeat. Kick your feet back into a push-up position (3). Your wrists will be directly under your shoulders, your core engaged, your legs straight, and your glutes engaged. You’ll do all the reps on one side, then repeat on the other. Pushing that body up against gravity means you work on those legs in a functional way, which doesn’t have the same potentially damaging impact on your knees as running jogging. Land softly, with your knees together and hands by your side. This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week. Don't let your front knee extend over your toes as you step back. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Jump up, extending your arms and legs out into a star shape in the air. Cardio workouts are a significant segment of your wellbeing and prosperity. The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. Each circuit will be seven minutes total, including the rest period. Close menu. Next review due: 17 September 2021, Physical activity guidelines: children (under 5s), Physical activity guidelines: children and young people, Physical activity guidelines: older adults, 10-minute legs, bums and tums home workout, Strength and Flex exercise plan: week by week, Strength and Flex exercise plan: how-to videos, How to improve your strength and flexibility, 150 minutes of aerobic activity every week. Extend over your toes as you land on your left foot off the floor each time cardio working... Gym to do these effective moves get you there at home cardio workout plan the entire circuit four times for total. 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