So you can do a cardio workout in your own room: nine exercises to include in your routine
The cardiovascular exercise is something that has been shown to have countless benefits to our health, both physically and mood, as well as serving as a mechanism for the prevention of many diseases such as diabetes, stroke or overweight.
If someone told you that for a cardio session you do not need to go running to the park or to a track during endless and boring sessions but you can do it in the living room of your house , what would you say?
The burpees are one of the most complete exercises that can be performed and included in our routine cardiovascular exercise and is usually present in the training of high intensity . They are characterized, mainly, by raising our pulsations with very few repetitions , and people love or hate them in equal parts, as happens with the dominated.
With this exercise we will work on the strength of the arms and legs and our aerobic capacity (the faster we move, the faster the pulsations will rise and the more work we will achieve). However, we must pay attention to the movement technique so that it is effective and prevents injuries.
Classic exercise while simple to perform, will allow us to perform a good cardiovascular work while improving our agility and arm-leg coordination . As it happens with the burpees, the faster we make the jumps, the more cardiovascular work we will do (and the more we get tired as well).
Movement of the climber
The climber is an exercise that in addition to helping us improve our cardiovascular capacity , will directly work on our core, improving the stability and general strength of it . There are variations depending on the level of difficulty we want to look for or our own level: the more inclination of the trunk, the more we must raise the legs. On the other hand, the higher the decline (the feet higher than the hands), the work of the upper train and the stabilization of the core will be much greater.
Next level of difficulty to the classic squats and that in addition to working the strength of our lower train , will improve the power and help us improve our cardiovascular system. The main problem with which we can find in this exercise is the high level of impact it has on the knees , so it may not be recommended for everyone (especially if you are overweight or obese).
To work the cardiovascular system, the resistance of the inferior train, the balance and the stabilization of the body can be realized including this exercise in our routine. Like the previous exercises, the more quickly, the more work done.
Like the plyometric squats , this exercise should mean special attention on our knees, since when moving to any of the sides, the step should be firm and stable, to avoid injuries in it. People who are overweight or obese should not do this exercise .
We can define the squat thrust as the previous step or simplified variant of the classic burpees . For those who are beginners or lack the necessary physical form to incorporate burpees directly into their routine, squat thrust is an excellent alternative.
A classic exercise that we can find in the training of football teams. For beginners , this exercise can be performed as if walking but raising the knees to chest height (this technique can also be used with people who are overweight to avoid impacts on the knees and possible injuries).
Another exercise that we can do in the living room of our house to work our cardiovascular resistance are the skipping rope (besides being an exercise that has numerous variants depending on our level).
An exercise to work the strength and power of our inferior train while we work and improve our balance . For people who are overweight, it can have a high impact on their lower body joints, so they can choose the option of performing strides in a normal way.
Cardio routine in the living room with these nine exercises
Next, we will see an example of cardio routine to perform in the living room of our house. Remember that it is just one example of the many that we could put with these exercises that we have proposed.
To start, a good way to go warming up and then avoid possible injuries would be to start with a jump rope . Five to ten minutes may be enough.
For the routine, we will do three to five series for the beginner level , five to eight for intermediate levels and ten series for advanced or expert levels . The structure of the same is the following (between each exercise we will leave half the time we have dedicated to make it rest):
- 20 seconds of knee lifts
- 30 seconds of jumping jacks (the classics)
- 30 seconds of Seal jumping jacks
- 20 seconds performing burpees (or squat thrust according to our level or limitations)
- 30 seconds performing the movement of the climber
- 30 seconds of plyometric squats
- 20 seconds with jumps of the skater (try to make the same number of trips to one side that to another)
- 20 seconds performing plyometric strides
Between each series, we will leave between one and three minutes of rest depending on our level.