A 30-Minute Workout Every Day is Enough to Keep You Fit! Skip the Gym and Workout at Home: 10 Cardio Workouts You Can Do at Home (2020)

• Strengthens Heart: Cardio workouts such as running, skipping can have health benefits related to the heart. When you do cardio exercise, it raises your heart rate and improves blood pressure. Along with that, cardio exercises help the heart grow healthy and prevent bad cholesterol.


• Helps the Immune System: The immune system is the core part of our body, and it plays a vital role in making us healthy and fit. White blood cells in the immune system create antibodies specific to prevent infections or diseases. Cardio workouts can help the immune system be stronger and make you healthy.


• Great for Weight Loss: Cardio exercises are great to burn calories in a short period, and you can do these exercises at home. Involving in skipping, running, jogging, etc. can help you easily lose weight. 10 minutes of cardio workout is enough to burn 100 calories.


• Improves Cognitive Function: Not only physical but cardio workouts also benefit mental function. Helping you in memory, language, thinking, and judgment, cardio workouts improve cognitive function. As age develops, we encounter Alzheimer's disease that can reduce the performance of the mind. However, it can be treated with cardio exercise, and the result comes out as beneficial.


• Better Sleep: Some people are insomniac, and that impacts their daily life negatively. They go through laziness, weakness, less creativeness, etc. if the sleeping hours are reduced. Doctors recommend people to sleep six to eight hours in 24 hours. If people feel hard to fall asleep, do cardio exercise that gets the movements inside the entire body, and you can sleep better.


• Improves Lung Capacity: Cardio workouts are all about the breathing and respiration system. While doing cardio exercise, you increase your breathing rate and improve your endurance. Also, improving breathing rate, cardio exercise can strengthen the lungs. Hence, cardio workouts improve lung capacity.

How to do it

• Stand straight with your legs soldiers wide apart and face forward, placing both hands by your sides.
• Bring your heels up one after another to your buttocks and start kicking by contracting the hamstring.
• Repeat this for a few moments. Accelerate your speed after you feel comfortable doing it.

How to do it

• Stretch your arms and legs.
• Stand tall, keep your spine straight and head forward, resting hands beside your body and feet together.
• Bend your knees slightly and jump with your feet in the air as high as you can.
• Keep your legs a bit wider than the shoulders as you jump.
• Fly your hands in line with the shoulders.
• When you land, keep your shoulders wide apart, and your hands stretched out above the head.
• Land resting feet on the floor and shoulder wide apart. Also, keep your hands stretched out above the head.
• Continue these steps until you complete the set and go on doing it until your routine finishes.

How to do it

• Be on your feet together in a squat position. Take your arms on the ground in front of your feet.
• Make yourself prepared to jump back so that you can land in a push-up position.
• Bend your head and dip your body above the ground like push up.
• Jump back to the previous position lowering your feet beneath your body and keep your leap into the air.
• Get on the floor and bend your legs down. Repeat these steps until you are satisfied with the workout session.

How to do it

• Stand straight. Keep your spine erect and head forward.
• Hold the jumping rope with your hands. Keep the hands at least one foot away from your body so that you will not be thrust during the exercise.
• Swing the rope forward so that you can hop over it. Also, allow swinging the rope to move behind your body.
• Jump on your feet and allow your hand to move along with the handles.
• Make a rhythm of your hands and feet with the swing. Continue like this until you get satisfied.

How yo do it

• Stand tall with the feet and shoulder wide apart. Keep your hands by sides of your body.
• Reach out your hands in line with your chest, parallel to the floor, and push yourself into a squat. Hold your muscles and jump as high as you can.
• Lift your hands above your head simultaneously and land back on the floor in a squat. These steps are called a rep.
• Keep doing this according to your stamina but at least 2 sets of 10 reps.

How to do it

• Start punching the bag with your elbow and with the other ones.
• Hold the punching bag, extend your leg back, and kick the bag with your knee.
• Keep going with the other leg.
• Practice for 30 minutes, and you can extend the exercise duration once you are accustomed to it.
• Increase the height of the bag gradually, so that you can extend your kicks higher.

How to do it

• Start by marching in place, then slowly change the pace to that of a jog.
• Change jogging place and position with other cardio exercises, such as marching, jogging, jumping rope, and step touches in an interval of time.
• Keep jogging with other strength exercises, such as squats, lunges, push-ups, and dips, taking some breaks.
• Do this group of workouts with jogging until you are satisfied.

How to do it

• Lie your body on the floor in a plank position with your body balancing on your wrists while your body should be in a straight line from head to toe.
• Keep your lower back arched and bend your left knee towards your chest.
• Hold the pose for a while, return to the initial position, and swiftly repeat with the right leg.
• This makes one rep. Do this without a break until you are satisfied with at least 2 sets of 20 reps.

How to do it

• Start by walking on the stairs and turn to run slowly without abrupt force.
• Keep your feet in the middle of the stairs, and do not take double skipping the one. Do not jump up on the forward stairs.
• Go up and come down, but while coming down, make sure that you will not fall. Also, never try to jump down.
• Continue this session until you can’t breathe!

How to do it

• There is no particular instruction for dancing. It is more than an exercise; it is an art form. You can develop yourself, making the body move along with the music. To match the music and befitted perfectly to the music, you can join a dance class.

• Choose the Right Surface: Cardio workouts are many in types, skipping, jogging, running, kickboxing, etc., so you need the surface based on the exercise. The surface must be flat and levelled for workouts. However, at home, you also need a steep surface for hard level exercise. Prefer the surface where you can feel comfortable without getting injuries.


• Start with Short Jogs: The first day at workout is a painful experience, equal to that you get in the whole day's work. So, for beginners, the very easy move or step is required so that they can stay motivated. Walk around the house. If you have a dog, it is pretty simple for you to involve in a short jog. Keep doing short runs 15 to 20 minutes to warm up and prepare for further workouts.


• Increase the Incline: You need to change position and place based on types and levels of cardio workouts. Instead of a flat surface, go on ups and downs to improve heart rate and to increase the calorie burn. You can run or walk on the stairs going up and down. It strengthens your legs and enhances endurance.


• Run with Your Whole Body: Do not limit yourself to a few parts of body workout, such as feet and shoulders. Cardio workouts recommend getting movements throughout the entire body that can benefit the whole body system. It helps you check the ability of the body parts and later improve them at the same time.


• Take Time to Recover: After some workouts, your body needs some break. Make a schedule for break time; for example, take 5 minutes to rest after 30 minutes of exercise. In the break time, you can refresh yourself by drinking water or other beverages. It will help you revive your energy and rebuild your power for further exercise. It is a great way to stay motivated.