There are lots of options we can try to maintain our health. One of them is by exercising regularly. Exercising itself has many forms, including cardio. You can do this type of exercise outdoors or even indoors. If you are a person who doesn’t have much time to do outdoor cardio and prefers to do it indoors, scroll down to get several ideas of indoor cardio exercises you can do at home.
Indoor Cardio Movement with Equipment You Should Try
1. Jump Rope
The first indoor cardio exercises ideas you can try at home is jumping rope. If you want to try this workout, you only need a rope and jump on it several times. Jumping rope is probably the most effective cardio exercise. The calories burned by doing this exercise for 10 minutes equal 30 minutes of jogging.
2. Treadmill
Another cardio idea you can try at home is doing a treadmill. The treadmill is easy to use because you only need to have the equipment, press the start button, adjust the speed or the level, and start walking. But the equipment is a bit pricy, so if you can’t afford it yet, you can also do it in your favorite fitness center.
3. Box Jumps
The following indoor cardio exercises idea is box jumps. This exercise targets your lower body, including the butt, thighs, shins, and calves. To do this exercise, prepare one or two boxes. Then, start standing in front of those boxes, swing your arms up and jump onto the box, then jump back off from the box. Repeat this by several times.
4. Jumping Jacks
Jumping jack is another indoor cardio idea you can try at home. Here, you only need to prepare a resistance band. Then, hold the resistance band in both hands while standing, jump the feet out in a jumping jack and open the band simultaneously, then focus on squeezing your back. Repeat this multiple times.
Indoor Cardio Exercises with No Equipment at Home
1. Marching in Place
The first indoor cardio exercises at home without any single equipment you can try easily is marching in place. Marching in place allows your heart rate to increase. Because of that, this exercise is a good choice to be a warm-up before doing harder cardio exercises. If you want to increase the intensity, just speed up your march or raise your knees higher.
2. Jogging in Place
Another easy cardio movement you can try at home is jogging in place. Jogging in place is a simple and easy cardio movement, but very effective in boosting your heart rate. It is also good to do as a warm-up. To practice this movement, just bounce lightly from one foot to another. Then, swing your arms from one side to another at the same time.
3. Arm Circles
The next cardio idea you might try is arm circles. You can do this movement while sitting or standing. Just choose whatever you want. To do arm circles, you must rotate both arms in a circular motion. Move it like a butterfly or backstroke. Repeat it several times, both clockwise or counterclockwise.
4. Froggy Jumps
Another idea you can do at home is froggy jumps. Froggy jumps are considered a high-intensity movement. It is perfect for increasing your heart rate in only a short time. It is also good to exercise your lower body and help you to burn more calories. It is not hard to do this exercise, though.
First, just place both of your feet about hip-width apart. Then, squat low until you can put your hands on the ground in front of you. Next, jump using your glutes, quads, and hamstring to add power. Tap both heels together as you jump and raise your hand behind your head. Then, land with bent knees. Repeat this 10 to 20 times and rest.
5. Squat Jumps
Squat jumps are a good option if you need to add more intensity to your exercise. Squat jumps increase your heart rate, so it is good for you. You can do squat jumps after doing another cardio workout. To do this exercise, stand by your hip-distance apart feet, then expand the core.
After that, try to squat as low as you can and touch the floor with your fingertips if it is possible. Then, place your hips back and jump as high as possible. At the same time, sweep both your arms overhead. Lastly, land with your soft knees back into a squat to protect your joints. Repeat these steps several times for 30 to 60 seconds.
Benefits of Doing Cardio for Your Body
1. It Allows Your Blood to Pump
Doing indoor cardio exercises help you boost your heart level by reducing cholesterol levels and decreasing the risk of heart disease. It is possible because cardio helps your blood to move more efficiently through your body and strengthens your heart. So, regularly doing cardio exercises can maintain your heart’s health.
2. Increase the Immunity
Exercising, including doing indoor cardio exercises, is good for maintaining your blood cells and a kind of protein, namely cytokines, healthy. This component is the main key to the body’s immune system. Exercising will make your body feel better and more healthy by increasing your immune system.
3. Great for Weight Loss
If you are a person who has a goal to lose weight, this exercise is the perfect option for you. Cardio exercises are good and effective for burning calories, so it helps you to meet the expectations of your dream weight quickly. Also, it allows your heart, lungs, and other organ vitals healthier.
4. Improve your Sleep Quality
If you have trouble sleeping, it is better to try cardio exercises. Doing cardio in the morning helps you get deep sleep at night. Therefore your sleep quality will increase. Then it is also good to boost your mood. But make sure you don’t do any exercises too close to your sleeping time.
If you aim to maintain your health or lose weight at home, just try the indoor cardio exercises mentioned above. Most of those exercises are easy to perform and don’t need any equipment. It is also good for those who don’t have much time to exercise outside.
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