Home Aerobics: Cost-Efficient Exercises and Workouts without equipment

Spending time indoors can be a rewarding experience with the help of home aerobic exercises. You might know them as cardio. From low to high intensity, these workouts aim to turn all your carbohydrates intake into energy.

I have lists some of the possible home aerobic exercises that you can do at home without any equipment necessary — for both men and women. It saves money and is very efficient — offering a wide range of exercises that can help you burn calories, lose weight and build muscle.

Jumping Jacks

For best results, use your wrists when turning the rope and not your arms. Land softly as well. Variations include alternating your feet or just jumping on one foot. In a cardio circuit, a jump rope routine can be interspersed with other cardio exercises.

Burpees

For an additional challenge, you can use equipment such as a kettlebell, sliding discs, or a medicine ball. It is essential to pace yourself, as this workout is intense.

Mountain Climbers

For a taste of outdoor adrenaline, the aptly called Mountain Climbers can provide that aerobic boost. This exercise elevates the heart rate while working on core strength and endurance. Mountain Climbers imitate the appearance of scaling a mountain, so you need to run your knees in and out, coming from a push-up position.

You need to have strong wrists to perform this exercise as this will focus on your arms, wrists, and shoulders. For variations, you can alternate your foot forward and back or combine it with planks, burpees, and push-ups.

When done right, this exercise can enhance leg endurance and overall agility. This may take some muscle memory to master, so start with slow repetitions to avoid injury.

Kickboxing

A Kickboxing workout is an intensive combination of punching and kicking. It may hit targets like a punching bag or a sparring partner, or you can just perform it in the air. With the right intensity, you can burn 100 calories in ten minutes while helping you manage your aggression.

Any combination of punches and kicks can get the job done, but be cautious about your form so as not to overuse your joints. Don’t forget to do stretching exercises as well.

Staircase Exercises

You can include it in a cardio circuit as the perfect complement to jogging and jumping jacks. For high-intensity interval training, you can walk or run up the stairs as quickly as you can and slowly walk back to recover for ten minutes.

You can also use the steps to adjust the angles of your other workouts from dips, lunges, push-ups, and squats. But make sure to be careful of your surroundings.

Side Lunges

Side lunges are a great exercise to target the back and leg muscles. It also gets your heart rate up with varying intensity. As you bend your knee, put forward your other leg to the side, then turn your body and touch the floor if you can. Do the same repetition for your other side.

You can do this for one to two minutes, mixing it up as part of a cardio workout. Be cautious that you do not incur injury by starting with slow repetitions at first.

Indoor Long Jumps

This may take a burden on your knees, so start slow. But once you get the hang of it, long jumps can give your core muscles a solid burn. Start by standing with your feet together and making sure your landing space in front of you is clear and safe of obstacles.

Enter a low squat position and jump forward in your most explosive movement. To protect your joints upon landing, you need to bend your knees. After you land with your long jump, do another jump until you cover the length of your available space. Turn around and go the other way for about one to two minutes.

Jogging in One Place

Outdoor jogging offers factors such as wind resistance and forward motion. But jogging in place can still work your cardiovascular muscles when done with the right intensity. You can also work on using your arms for a little boost.

If you have space to spare, you can also jog around the house or even the entirety of your stairs. Simply start by slowly marching in place until you can find a pace to lift your knees and to swing your arms. In the beginning, keep your feet very close to the ground to get a vibe of the workout.

When your intensity starts to increase, bring your heels towards your glutes with each jog. You can then pump your arms overhead or raise your knees higher than usual. You can do this for about 30 minutes or for how much you want.

Jogging with high knees can help engage your core better by incorporating the quadriceps and the hip flexors. You need to warm up first so as not to injure your vital leg muscles.

Another challenge you can include is to bring your knees to hip level with a more intense jog. You must keep the core very tight to protect your back muscles. You can also put your hands at hip level to touch your knees or push your arms overhead.

Speed Skaters Jump

For lateral movements, speed skaters are excellent aerobic exercises. It can target your heart rate as well as your outer thighs — an excellent complement to forward-moving workouts such as long jumps.

Begin by putting your feet together. Afterwards, jump to your right as much as you can. Use your right foot for landing then cross your left foot behind your right leg to maintain balance.

Then jump on your left by taking a wide step. Use your left foot to land. Continue these alternating movements for about thirty to sixty seconds. Remember to keep the movement low and wide rather than merely jumping high.

This can be included in a cardiovascular workout for an additional boost. This can provide intensity or variations in your circuit. For best results, when you have mastered the muscle memory, you can use light weights for more emphasis on the glutes.

There is no need to shift to heavier weights because it can just result in injuries or strains. Lightweights are enough to put in additional calorie burning. You can do this for one to three sets with intervals of thirty to sixty seconds.

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