Cardio Workouts at Home: All Levels Welcomed!

cardio workouts at homeLet’s face it…who doesn’t want to be in great shape? But like we all know, that type of goal requires a lot of commitment and hard work. And if you’re a busy multi-tasker trying to squeeze in a visit to the gym but failing left and right, you’re not alone.  Getting focused with the intent to achieving your fitness goals requires being flexible and creative when time isn’t on your side.  Cardio workouts at home can be ultimate lifesavers when you need to get your cardio in but can’t make it outside your four walls.

For our bodies to take shape and show the beautiful curves of our muscles, shredding fat is the ultimate way to go.  Udemy’s course, “12 Weeks to Fat Loss-Krank Systems At-Home Fat Loss Program,” will set your body on fire!  This program confidently boasts an at-home fat loss program that includes 12 weeks of workouts with very little equipment.  Throughout the program you’ll get 3 fat burning workouts a week as well as thorough introductions on how to correctly warm-up all in the comfort of your own home.

Sign me up! Shredding fat often eludes even the most dedicated and ambitious of fitness enthusiasts so any credible help out there is a must.  Too often we see many people at the gym with the best of intentions, the best kinds of equipment, and the best types of facilities. But they have a hard time changing their bodies, i.e. losing fat.  It just goes to show that getting in shape doesn’t require going to the gym everyday.  You can workout at home and obtain the same results, perhaps better! Keep reading to get an idea of an array of exercises and workout plans to get your heart pumping!

Cardio Exercises to Do at Home

Cardio exercises are effective tools to get your blood and oxygen circulating throughout your body while allowing you to sweat out yucky toxins that can make you sick.  The following is a list of various exercises you can do anywhere, whether it’s your home, hotel room, or even office if you’re so lucky!

  • Plank to Squat – 25 reps

Begin in a straight-arm plank, with feet together and abs braced in tight. Bend knees and quickly jump legs forward, landing in a deep squat with toes just outside of hands and come up to a seated squat.  Then place your hands back where they were and immediately jump back out to plank position. Do 20 reps as quickly as possible.

If it’s too difficult, try this move with hands on a sturdy chair or low box to make it easier to jump in and out of the squat position. But commit to working your way up to the exercise described above while paying attention to any lower back tightness.  The trick is to keep your chest up and knees no farther than the tips of your toes.  That is a perfect squat with no unnecessary strain

  • Single-leg Switch – 15 reps

Stand with feet hip width, knees slightly bent, and arms by sides. Push off right foot and quickly cross right leg in front of left, turning right hip forward and kicking left heel up behind body. Quickly step left foot back down and then right, returning to start position. Immediately repeat on the opposite side, allowing arms to swing naturally during the movement. That’s one rep. Do 10 reps as fast as possible.

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  • Reverse Lunges with a Twist

Stand with feet together, arms by sides. Step right leg back into a lunge and sweep arms down and across left hip. Quickly step right foot back next to left foot, swinging arms up to the right, then reverse to the other side (arms should make a figure eight pattern). That’s one rep. Do 20 reps as fast as possible.

Make it more challenging by doing power lunges, pushing off both legs and jumping up as arms and legs switch.

  • Jack Squats 

With feet wide, lower into a deep squat and extend arms out to the sides of shoulders, palms facing up. Jump up out of squat, bringing feet together and clapping hands overhead. That’s one rep. Do 20 reps as fast as possible.

Switch things up by adding a unique yoga course to your regimen. Udemy offers multiple courses about at-home workouts: check out Wall Yoga with Weights, Chairs and Props to get the ultimate workout!

  • Twisting Mountain Climbers

Reps: 10

Begin in a full plank position. Perform a traditional mountain climber by quickly alternating knees into chest, and then begin to ‘run’ feet about 45 degrees to the right. Run back to center, and then travel 45 degrees to the left. That’s one rep. Do 10 reps as fast as possible.

A Complete at-home Cardio Workout

The following workout was compiled by the wonderful people at bodybuilding.com who specialize in how to burn fat in the most effective way.  Because cardio is major component to shred that unwanted fat, it is recommended in any fitness workout aimed at tightening up the physique.  This workout can be done anywhere. Take a look!

Day 1

Start with a 45 second warm-up. Then, complete three intervals.

  • Jog in Place: 45 seconds (warm-up)
  • Jumping Jacks: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Squat Upper-Cuts: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Basketball Jump-Shots: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Power Squats: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Mountain Climbers: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)

Day 2

Start with a 45 second warm-up. Then, complete three intervals.

  • Jog in Place: 45 seconds (warm-up)
  • High Knees: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Jump Over the Towel: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Run Around the Towel: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Squat Speed Bag: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)
  • Mummy Twists: 45 seconds
  • Jog or Walk in Place: 30 seconds (rest time)

If you don’t know what some of these exercises are, simply do an internet search and you will most likely find everything you need to know and then some!

Unconventional Training – Pole Dancing?

Yes, I said it. Pole dancing.  If you are so inclined to install a pole in your home (it’s more common than you think), the art of pole dancing has become a popular at home cardio workout for many! Udemy offers a complete pole dancing course, “Pole Dancing Video Workout with Noelle Wood.”  Champion pole instructor Noelle Wood teaches this course for all beginners and advanced students and anyone somewhere in between. All lessons are “family-friendly and rated G for general audiences that want to have a great time learning some amazing pole dancing tricks while getting fit and strong in the process” (course description). Who knows, it might be exactly what you’ve been looking for!

Stay on Track

As with any fitness regimen, the first big step is to make the decision to begin working out.  That’s a big one. Some people just dabble here and there which is fine too.  Some who are looking to make real changes to their health and/or physique need to make a commitment to the entire process.  The way any commitment is fulfilled is by simply doing what you said you were going to do. Keeping your word to yourself is the key to success in anything challenging.  Cardio workouts at home makes it much easier to stay on track!