Simple Fat Burning Cardio Exercises At Home


Cardio Exercises At Home

What Are Some Cardio Exercises I Can Do At Home?

Don’t feel blue about gaining a few extra pounds. Take action instead! Follow my simple cardio exercises at home and you will be in great shape, in no time! A little bit of hard work and commitment to fitness will ensure you blast that excess fat away fast. Don’t delay, let’s get you moving with these cardio workouts at home.

You Don’t Need A Gym!

Scrap the idea in your head that you can only workout at the gym. This simply isn’t true anymore. Millions of men and women across the world have opted to exercise at home instead. Why? Because you really only need enough space for an exercise mat, and some self motivation to get you going. Gyms costs a fortune each month, so start saving money fast by exercising at home instead!

Here are my top 10 cardio exercises to complete at home: 

  1. Burpees
  2. Star Jumps
  3. Butt Kicks
  4. Skipping
  5. Mountain Climbers
  6. Body Weight Squats
  7. High Knees
  8. Jumping Squats
  9. Stair Climbing
  10. Jogging on the Spot

 

Cardio Exercises At Home: Mountain Climber
Cardio Exercises At Home: Mountain Climber

What Is Cardio?

Before we start explaining how to complete the exercises, let’s discuss the basics i.e. what actually is cardio?

According to the Cambridge Dictionary, cardio is defined as “physical exercise that increases the rate at which your heart works” (source).

Cardio exercises are a great way to get fit and healthy. These exercises increase your heart rate, which then starts burning excess calories and fat. Another benefit of cardio exercises is that they improve the health of your heart, because regular cardio exercises will strengthen the heart muscle, making you healthier.

Cardio Exercises At Home Help Improve Heart Health
Cardio Exercises At Home Help Improve Heart Health

What Cardio Can I Do At Home Without Equipment?

Cardio home workouts can INCLUDE or EXCLUDE home gym equipment. The choice is yours! So don’t feel pressured into purchasing the latest fitness gear, just because you watched a Youtube video where someone was using it! If you do want to buy a few items though, take a look at the home gym equipment I recommend.

Before making any purchase however, have a good think about whether you actually need the product, or not. It’s easy to get carried away and purchase everything that looks cool! So, slowly look around your home and see if you can use items within your home instead, i.e. shampoo bottles make great dumbbells … could use your dining room chair as a step?

Home Gym Equipment 2019
Home Gym Equipment 2019

Home Workouts (No Equipment)

These workouts are extremely effective. There are a limitless number of exercise routines that you can complete within the comfort of your own home. HiiT aerobic workouts are particularly suited if you do not wish to use equipment, because there are multiple exercises that will get your heart rate up, and pumping i.e. burpees.

Here are 5 cardio home workouts, that do not need equipment:

  1. Burpees
  2. Star Jumps
  3. High Knees
  4. Jumping Squats
  5. Butt Kicks

Simple Workout Routine:

Warm up, using our 4 minute warm up routine.

Complete 45 seconds of each exercise, leaving 30 seconds rest in between each exercise. Repeat. Aim to complete 3 sets.

Example:

Burpees (45 seconds)

Rest (30 seconds)

Star Jumps (45 seconds)

Rest (30 seconds)

Etc…

Cardio Exercises At Home: Burpee
Cardio Exercises At Home: Burpee

Home Workouts (With Equipment)

If you are more into strength training, or want to add another dimension of workouts into your home exercise routines, take a quick peek at my article: “Most Popular Home Gym Equipment 2019“. This will guide you through the most common exercise equipment that you may wish to purchase for your workouts.

5 Cardio home workouts requiring equipment

I have included links to the fitness equipment I recommend you use:

Simple Workout Routine:

Warm up, using our 4 minute warm up routine.

45 seconds of each exercise.

Rest for 30 seconds in-between each exercise.

Repeat.

Aim to complete 3 sets.

Example:

Skipping (45 seconds)

Rest (30 seconds)

Squat Jumps over fitness deck  (45 seconds)

Rest (30 seconds)

Etc…

Running on a treadmill
Running on a treadmill

How Can I Start Working Out At Home For Beginners

As an online fitness coach the first thing I will tell you is that YOU CAN DO THIS. Cast away any doubts you have about getting fit being too hard. Yes it might make your muscles ache more in the beginning, but that’s a good thing, right? You will be working muscles that are not used to being worked! You will be getting fitter, healthier and stronger with EVERY SINGLE WORKOUT. So scrap that idea in your head that fitness is hard, and make a commitment to yourself to live a healthier, fitter life.

Making a commitment to yourself to get fit and healthy is important. You must believe in yourself, and your abilities. You must have the passion and determination to make your fitness goals come true. Having determination to achieve your goals is crucial because there will be some days when you really just aren’t interested in exercising. If this happens, don’t worry because it’s normal! Rather than giving up when exercising feels too tough, pull on your commitment and determination to fitness, and get exercising. You may not feel glad about it at the time, but you will, afterwards.

Keep Yourself Motivated

To keep yourself motivated, jott your progress down in a fitness journal. Refer back to it when you need a motivation boost. These journals are great for reminding you just how far you have come since your journey started.

Start With These Basic Exercises

Here are a few basic exercises to start with, if you are beginning your health and fitness journey:

  1. Walking
  2. Climbing Stairs
  3. Jogging on the spot
  4. Chair Workout
  5. Adapted Push-Up
  6. Star Jumps

For information on how to complete these cardio exercises at home, click here.

If you fancy reading more about this subject, check out my article “How To Do A Workout At Home: Helpful Guide“. In this article I walk you through the different basic exercises that you should start with.

Running up stairs
Running up stairs

Which Cardio Burns The Most Fat?

Cardio exercises are a great way to burn excess calories and fat. Not all cardio exercises were born equal though, so if you are keen to lose weight fast, then focus your efforts on HiiT home workouts. These exercises are the most effective ways to scorch unwanted fat, quickly.

High Intensity Interval Training

Studies indicate that high intensity workouts are far more effective at burning calories in the form of glucose and fat, than steady state cardio i.e. running. This is because the body is forced to work far harder during a HiiT workout. Rather than maintaining a steady rate of cardio, HiiT workouts make the body go from zero to full power, then back to zero, repeatedly. These on/off high intensity outbursts place a greater strain on the human body, than steady state cardio exercises where you are only required to reach a certain consistent level once.

Give my 17 Minute HiiT Cardio Workout a go. This cardio home workout is super effective in blasting the fat away. It will seriously get your heart rate pumping too! Say goodbye to your excess fat!

HiiT Cardio - Fat Burning Workouts - medium
HiiT Cardio – Fat Burning Workouts – medium

5 Cardio Workouts Best For Burning Fat

If you want to blast fat away fast, give these 5 cardio workouts a go. They will quickly get your heart rate pumping, whilst burning your unwanted fat away. These cardio exercises are particularly effective if you wish to lose weight.

  1. Kettlebell Swings
  2. High Intensity Interval Training (HiiT)
  3. Intermittent Sprints
  4. Stair Climbing
  5. Skipping
Skipping
Skipping

1. How To Do A Two Handed Kettlebell Swing

Please note that you can cause yourself serious injury if you do not complete the kettlebell swing with good physical form. Before beginning, make sure you understand how to swing the kettlebell correctly.

You must also only select a kettlebell weight that you are capable of lifting and swinging (correctly). If in doubt, start with a lighter kettlebell i.e. 2kg-4kg weights, before increasing the weight,

To see which kettlebells the KGS Shop recommends, click here

Instructions

  • If you are new to kettlebells, make sure you start with the two handed kettlebell swing. This swing will increase the power in your hips.
  • Place the kettlebell on the floor, slightly in front of you.
  • Stand behind the kettlebell, with your feet shoulder width apart. The kettlebell should sits in the middle, between your feet.
  • Bend your knees slightly, then hinge your hips forward to pick the kettlebell up. Grab the kettlebell and swing it backwards in-between your legs, to create a momentum for your kettlebell swing.
  • Forcefully move your hips forward, and straighten your back. The power of this action should force the kettlebell upwards, until it reaches shoulder height.
  • Allow gravity to pull the kettlebell back downwards towards the floor, the repeat the movement again. You will be swinging the kettlebell back and forth, hinging mainly on your hips (source).
Kettlebell Swing
Kettlebell Swing

2. High Intensity Interval Training (HiiT)

What Is HiiT?

High Intensity Interval Training, otherwise known as HiiT, is a quick paced workout routine that is different from others due to the exercise versus rest ratio. Each exercise should be completed in short high intensity bursts. You should be pushing yourself to complete as many repetitions as possible.

Basically, if you aren’t out of breath, and sweaty, then you haven’t pushed yourself hard enough!

The work versus rest ratio looks like this:

30-45 seconds: High intensity exercise

30 seconds: Rest

Repeat

17 Minute Cardio Workout

I am a strong believer in HiiT home workouts. High intensity interval training is time efficient, and seriously effective for burning calories. You can also alternate the routine every time you do a workout, because there are so many different routines to suit your likes and dislikes.

If you’ve got 17 minutes to spare, give my 17 Minute Cardio Workout a go. It’s fun, energetic, and the afterburn effect (calories burned after exercise has finished) are crazily effective. I lost an inch or two of fat around my thighs and hips, without even meaning to!

Why not make up your own HiiT workout routine, using 5/6 of the following exercises:

  1. Burpees
  2. Star Jumps
  3. Butt Kicks
  4. Skipping
  5. Mountain Climbers
  6. Body Weight Squats
  7. High Knees
  8. Jumping Squats
  9. Stair Climbing
  10. Jogging on the Spot
  11. Box Jumping
High Intensity Interval Training- Box Jumping
High Intensity Interval Training- Box Jumping

3. Intermittent Sprints

Hands up if you love sprinting? .. ok ok, so maybe it’s not your favourite cardio exercise in the world. However, it is a super effective one so do keep it in mind when you are selecting your best cardio exercises for fat burn. Sprinting will scorch fat like crazy!

If you really hate running though, just scrap this idea and move onto an exercise you do like. There’s no point wasting time doing exercises you dislike as you will quickly resent your fitness sessions. Choose an exercise you enjoy 🙂

What Are Intermittent Sprints?

Intermittent sprinting is when you run as fast as you can, for short periods of time. It involves intense periods of running, not just jogging, and is great for burning calories. This exercise will improve your stamina and overall fitness levels. According to dR Briffa, intermittent running can also help runners, run faster! (source).

Interval training can be completed anywhere – along the street, in the park, or on a treadmill at home. The choice is yours.

This high intensity workout is far more effective at burning calories than steady-state cardio, such as running. This is because the stop start nature of the workout leads the body to use more fat as a fuel source. So, if you are keen to starting losing weight fast, add intermittent sprinting into your home workout routine. 

Intermittent Sprinting
Intermittent Sprinting

4. Stair Climbing

Most people have a set of stairs in their home, making this home workout routine particularly accessible. It doesn’t require purchasing any expensive fitness gear either, and is great for getting your heart rate pumping.

Don’t worry if you don’t have any stairs in your home because any set of steps will do. Take a look around your local area, maybe there are steps you can run up in your local park? If there really are not any available, try another one of our fat burning cardio workouts listed above.

INSTRUCTIONS
  • Run up each step, as fast as you can.
  • Rest for 15-30 seconds, walking down the stairs as you do so.
  • Repeat

If you feel confident, try jumping up every other step. Please note, this is not suitable for beginners.

Cardio exercises that burn fat - Running up the steps
Cardio exercises that burn fat – Running up the steps

5. Skipping

Skipping is a super fat burning cardiovascular workout that will quickly get your heart rate up, and pumping. It is classified as a full body workout because it is not just about jumping over that rope a few times. Instead, it also works your arms, coordination skills, leg strength, and balance. You will be surprised just how sore skipping makes your legs and arms feel, after just a few workouts! Don’t worry though, this soreness will pass as your body gets stronger, and those idle leg muscles get used to being worked.

You might think skipping is just for kids, but you would be wrong. It’s is also a fun exercise that should be included within your cardio workouts, particularly HiiT sessions. Why? Because skipping helps to improve the health of your heart, by increasing your stamina levels and cardiovascular framework (source). 

If you wish to lose a few extra pounds, why not start skipping on a daily basis? According to the website Food NDTV, skipping for just 30 minutes each day will burn roughly 300 calories! (source). Wow! What’s not to love about that?!!

Which Skipping Rope Should I Buy?

The only two skipping ropes I’ve ever purchased, that I was actually happy to use were this one and another one that came as part of a fab fitness starter set. Both items are great value on Amazon. If I had to make a choice as a fitness newbie, I would go straight for the fitness starter set though, because I’m in love with the ab roller that came in the box too! 

Maybe I’m just making myself sound like a fussy skipping rope critic! However, I tried various different skipping ropes and if I’m honest I just didn’t get on with them. The weight distribution between the rope and handles never seemed to be right. Whilst the rope didn’t always seem to swing round well (okay, it was obviously a cheaper rope I had bought on this occasion!).

Skipping is a real calorie scorcher!
Skipping is a real calorie scorcher!

How Long Should I Do Cardio?

It’s not as simple as just telling you to complete 30 minutes of cardio a day, because it ultimately depends upon the cardio exercises you are completing, and how intense the home workout routine is.

According to the UK’s National Health Service (NHS), adults between 19-64 should complete a minimum of “150 minutes of moderate aerobic activity” each week. This would include walking briskly, or cycling. They also recommend individuals within this age range complete strength training on 2 days a week (source).

If your preference is more high intensity workouts, the NHS recommends “75 minutes of vigorous aerobic activity” each week. This includes running, or a tennis game (source).

KGS Health and Fitness

Hi, I’m Katrina!  Welcome to my HEALTH and FITNESS website. KGS Health and Fitness was created to motivate people to get fit, and start living a healthier lifestyle. Explore my healthy recipes to find tasty meal ideas. Get active by following my varied fitness routines.

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