Cardio exercise, also referred to as aerobic exercise, involves large muscle groups and raises your heart rate, strengthening your heart and your lungs.
While jogging, skating and cycling are all good cardio workouts, when it’s raining, you don’t have to hit the gym to get in your cardio using a treadmill, stationary bike, stepper, or other machine.
Alternatively, you can focus on high-intensity circuits at home, creating effective aerobic routines that work your entire body. A break from jogging, skating or cycling will also require you to use different muscles, increasing the benefits of your exercise. Focus on high-intensity calisthenics to create effective aerobic routines that work your entire body.
Choose a space that has a soft surface to decrease the impact of any jumping you’ll do. A carpeted or wood floor with some give are good choices. Make sure the ceiling is high enough to raise your arms and jump, if possible. The room should have some ventilation and not be too hot, since you’ll be raising your body temperature and sweating.
Top tip, which sometimes gets overlooked; put some chilled water, a towel, a radio, fan or any other creature comforts you want in the room. Exercising in front of the TV might be a good choice if you want to follow along with a workout program led by a fitness instructor.
Don’t rush into a cardio workout at full speed.
Take two or three minutes to warm your muscles and gradually raise your heart rate. Jog or skip in place, swing your arms, perform quick lunges or do a few jumping jacks. Save static stretching, or holding stretches, for afterwards.
Use a variety of exercises that target your arms, back, core and legs.
Try calisthenics such as squats, lunges, jumping jacks, burpees, mountain climbers, crunches, pushups, situps and dips, performed between two chairs or against a sofa. Add a minute or two of jumping rope and running stairs every 10 minutes to break things up.
Raise your heart rate to the maximum level you can maintain for 30 minutes or more. If you feel you are working so hard that you have to stop, lower your speed.
If you’re new, try talking while you exercise — if you can’t, you’re working too hard. To create a circuit-training workout, work hard for 30 seconds, then take a quick break to recover before starting the next exercise. After 10 minutes, take a one- or two-minute break to recover for the next round of exercises and to get a drink of water.
Don’t stop a cardio routine cold. Gradually decrease your activity over the course of five minutes to let your heart rate and body temperature decrease. Walk around the room and raise and lower your arms to create easy body movements. When you’re done with your cooldown, stretch your muscles, holding the stretches for 30 seconds.