Cardio at Home Without Equipment – Exercises to Stay Fit

cardio at home without equipment

Cardio Exercises You Can Practice at Home Without Equipment

The heart is the powerhouse in our body. In fact, a healthy heart will, most likely, translate to a healthy life. Therefore, it is imperative that we do whatever it takes to maintain a healthy heart. And, one of the ways to do this is by eating low fat meals. Meanwhile, another way is to do cardio at home without equipment.

But, what exactly is cardio? Indeed, cardio, in short, are simply exercises that increase your heart rate. Moreover, cardio exercises have a plethora of advantages. From improving blood circulation to controlling cholesterol levels, cardio workouts basically keep you alive and healthy. In this article, we will explore some cardio exercises that you can do right in the comfort of your home.

Squat Jump

Now, doing a squat is a cardio exercise. But, so is jumping. So, when you combine both, it becomes a pretty effective cardio exercise. Furthermore, this cardio exercise requires a minimal amount of space. This is because you will be almost in the same physical location on the floor. 

To do this, first you stand erect with your hands stretched out. Bend your knees and get in a squatting position. Next, jump from the squatting position, and squat on your way down. And, repeat this sequence for the duration of the workout.. Incidentally, doing the squat jump for 15 minutes can burn as much as 100 calories.

Jump Rope

Tiffany Haddish, an American comedian once said, "Nobody messes with a girl that skips". I think that's quite a good incentive to skip.

Though more common among women, jump rope, or skipping is used by professional athletes to stay fit. Skipping can be done anywhere, with a simple rope that can be purchased anywhere.

To practice this, hold the two ends of a rope; one with each hand. Next, flip the rope over your head and then below your feet, jumping up just before the rope is about to make contact with your feet. Doing this for just 20 minutes can burn as much as 220 calories.

Jumping Jacks

Jumping jacks, much like jump rope is a familiar childhood playground activity. This is a very simple exercise that can be done right in your home, with very little space and absolutely no equipment necessary.

So, if you wanted to have a 30-minute workout session, you could do a little bit of jumping jacks, and a little bit of jump rope and jump squats to spice it up.

To do this workout, simply stand with your feet together and your arms placed straight down by your sides. Next, jump and spread your legs apart. At the same tie, lift your arms so the palms come close together over your head. Next, go back to the initial starting position with your feet together and arms straight down by your sides. Repeat in a quick succession. Doing this for only 10 minutes can burn as many as 100 calories.

Jogging in Place

An outdoor run is definitely a lot of fun, but what if it was raining, or snowing heavily? There would be no satisfaction of coming back home all sweaty. The good news is that you can still jog in your home, and you can do so without a treadmill.

This doesn't involve a lot of activity. All you need to do is jog in a stationary position. But it definitely gets your heart pumping. That, after all, is the purpose of any cardio exercise. By the way, it is better to put on your shoes to support your feet. Also, put on good shoes to avoid injuring your feet. 

If this sounds a little boring, and you happen to have some change, you can buy a very affordable treadmill with pretty impressive features including a multi-function LCD screen that provides you real-time data about your workout.

Dancing

An opportunity to exercise your cardiovascular muscles and your soul at the same time has got to be the ideal workout experience. Jogging in place sounds a little too boring for you? If so, crank up the music and start dancing.

This can absolutely be fun, perhaps the ultimate experience for an indoor cardio. Dancing gets your heart beat faster, and as a bonus can also help build your muscles.

You really don't need instructions as to how to move your body to a song. But if you want to learn some new moves, or get a structured lesson, there are a lot of videos online to help you do that. Incidentally, dancing for 30 minutes can burn as much as 150 calories.

Kickboxing

If you are athletic, and you want to really feel the adrenaline rush that comes with cardio exercises, then kickboxing is just the thing for you.

Kickboxing has an exhaustive list of pros, and that includes therapeutic advantages in getting rid of anger and stress. You can do this in the comfort of your home. In fact, a punching bag is all you need for a kickboxing session.

Kickboxing, as the name implies involves a mixture of boxing and karate. Doing this for just 10 minutes can burn as much as 100 calories.

Conclusion

There are quite a number of other cardio exercises ranging from simple to difficult that you can do at home with zero equipment: Touch toes, speed skaters, crab walk, lateral shuffles, butt kicks, high knees, running the stairs, and even burpees.

You can try whatever works for you, a combination of two or three exercises for a few minutes every day is sufficient.

Recent study has shown that drinking coffee before workout has a number of advantages both during and after a workout.

Caffeine makes you more alert, reduces muscle pain during exercise and even helps consume less cholesterol post workout. Be sure to get a coffee maker that makes an espresso with cafe quality macrofoam and have yourself a cup of coffee before you work out.

Rowing Machine Mistakes (And How to Fix Them)

6 Rowing Machine Mistakes (And How to Fix Them)

The efficiency and effectiveness of providing a low-impact cardio workout make the rowing machine popular in gyms and fitness clubs. In fact, rowing machines can build your endurance, power, and strength. Also, rowing machines are great for pumping your heart and burning calories. Moreover, people of all ages and body sizes can use it to get full-body workout. But, if you work out with all the wrong techniques, you will gain nothing. Rather you will hurt or injure yourself. So, we are presenting 6 common rowing machine mistakes along with tips on how to avoid them.

How to Row with Good Form

First, you should know how to properly row a rowing machine.

The Catch

Before you start rowing, first start with a proper set-up and body position. So, keep your arms straight, with your head in a neutral position, and both shoulders at the same level. Next, lean the upper body (from the hips and above) forward, engage the core, and fully stretch the legs. Furthermore, shins should be placed vertically, and lift the heels as needed. By the way, this position will help you push the machine with full power and initiate the drive phase to start the stroke.

The Drive Phase

Once your back is vertical, and your legs are fully stretched, pull the handle towards your torso. Applying force through the legs, push off from the machine and hinge the hip backward about 45°. Look out for the proper sequencing of body movements like legs, arms, shoulders, hips, and core.

The Finish Phase

The "Finish" is the resetting position that is the converse of the catch position. Don’t rest here too long. Keep your legs stretched, leaning the back and shoulders away from the legs. Also, your hands should be gripping the handle, with elbows tucked toward the torso.

The Recovery Phase

At this stage, do the drive movements in reverse order so that you can return to the catch position. To bring the torso over the legs, just extend the arms and hinge forward the hips. After that, bend your knees.

6 Rowing Machine Mistakes (And How to Fix Them)

1. Forgetting to Check the Damper Setting

One of the first rowing machine mistakes many make is when they sit down without adjusting the rowing machine's damper setting. The damper setting is adjusted by a lever placed on the air resistant flywheel’s side. With the lever at the higher-setting, the machine will behave more like a rowboat. This setting can exhaust your body muscles even before getting in a solid cardio workout.

The Fix: A higher damper setting will make it harder on your body. So, if you are new to rowing, it is best to start with a setting between three to five.

2. Rowing with only Using Arms

Rowing using only the arms puts too much pressure on the arms, back, and shoulder. This can cause serious body injury.

The Fix: With a rowing machine, 60 percent of the power should be generated by pushing the legs. Another 40 percent comes from engaging the core and pulling the handle with your arms. So, for each stroke, you have to use leg power to push off the foot.

3. Mixing up the Operation Order

Firing the legs and arms simultaneously may feel like the right process while rowing. But, by doing this, you will put unnecessary stress or strain on the upper body.

The Fix: For rowing stroke, follow these three processes. First, push off the foot with your legs. Then, lean slightly back at the hips and pull the arms toward your chest. Incidentally, the correct place to pull your hands is below the ribs. Once the handle is pulled, go back to the starting position. Repeat this over and over.

4. Hunching Your Back During the Stroke

During the stroke, many people bend or hunch their back rather than sitting straight up or tall.

The Fix: You should focus on sitting tall with a straight posture. To do that, engage your core or turn on the abdominal muscles. Relax your shoulder and make a neutral position of the spine.

5. Banging the Butt Into Your Heels

If your strokes are too fast, your body will jerk forward uncontrollably. As the seat keeps slamming into the rower’s front side, the body starts jerking.

The Fix: Pay attention to the stroke timing to regain control. The ratio of the stroke should be a 1:2 count. At the time of the stroke’s second-half, your body should be relaxed and controlled. With a calm and collected recovery, you can easily prevent the seat from smashing.

6. Shooting the Butt Out and Jerking the Upper Body Back

When your legs push quickly and cause you to shoot out the rear ahead, your upper body will awkwardly try to catch up. If this extra work causes your top half to jerk, then the stroke will be less effective. Also, it can increase the risk of injury.

The Fix: Engage your abs and keep the hands or feet connected. The engaged core can smoothly connect the upper and lower body movement. For efficient rowing, your body should have a controlled and deliberate posture with muscles activated.

Final Verdict

With a rowing machine, you can effectively increase your strength and endurance and get a full-body workout. This machine works out not only your lower body muscles but also all major muscle groups. By using this amazing equipment, you can maintain an active and fit lifestyle.

A rowing machine is the ideal choice to burn extra fat and get a good low-impact cardio workout. Having proper form while rowing will decrease the risk of injury and speed up your fitness journey.

There is no question, rowing is a great cardio workout that uses muscles in the upper and lower body. However , because it uses so much of your upper body and lower body muscles to give you a cardio workout, it is an exhausting workout to undertake. In fact, if you go to your local gym regularly, it is a rare occasion that you ever see the rowing machines being used. This is because the usual clientele in the gym are those with regular jobs, housewives, students, and others who want an "easy" cardio or muscle workouts. Having said that, rowing workouts are great for athletes in schools, colleges, other professional sports who need to be on top of their game.