Want to shed the extra kilos at Home?
The reason could be anything but the most effective solution is a cardio workout plan at home. You need not pay hefty gym fees to get back in the shape. A regular cardio workout burns stubborn fat miraculously.
It is rightly said, “Train like a beast, look like a beauty” if you want to have the perfect shape, ideal body weight, improve your body mass index, burn calories and look stunning, you are at the right place.
Here, I am listing the top 5 best cardio workouts that you can perform at home. Include these cardio exercises in your workout to strengthen your heart and lungs so that you can achieve your desired figure without stepping out from your comfortable homes.
What is a Cardio Workout Plan At Home?
Cardiovascular exercise or Cardio makes your heartbeat rapid and breathing deep. A good cardio workout can make you sweat and remember all that sweat will result in a well-toned body alike the Greek God.
You must know that a cardio exercise or anaerobic exercise aims to increase heart rate and breathing rate. It involves the use of oxygen during the activity, unlike anaerobic exercises which are merely bursts of energy.
Cardio is all about pushing your body beyond its limits. It promotes many aspects of health, including heart health, mental health, mood, sleep, weight regulation and metabolism.
Why Cardio Workout Plan At Home is Important?
Cardio exercise employs the large muscles of your body in movement over a sustained period, keeping your heart rate to at least 50-percent of its maximum level.
With a daily cardio workout plan at home, you will have a stronger cardiovascular system, with more capillaries delivering more oxygen to the cells in your muscles.
Additionally, you will experience increased stamina and endurance with every session.
Health Benefits of Cardio Workout Plan:
1. Improved Heart Health
When you engage in 30-60 minutes of cardiovascular exercise daily, you can build stronger muscles, including those of the heart, that control your blood pressure, enhance HDL (good cholesterol), alleviate anxiety, lessen blood proteins and fats that contribute to blood clots, lower the risk of heart disease, and reduce blood sugar and manage diabetes.
2. Improved Metabolic Rate
All sorts of cardio increase metabolism through the production of Fibroblast Growth Factor 21 (FGF21) hormone, which enhances the body’s metabolism, suppress appetite and causes more calories to be burned.
3. Weight Control
A sedentary lifestyle leads to overweight and obesity and excess fat accumulation in the body. A cardio workout plan at home helps to burn excess calories and control weight.
Exercises such as walking, swimming, running and jogging burn excess calories over time while moderate to high-intensity cardio burn quite a bunch of calories per workout session.
4. Stronger Immune System
Consistent exercise boosts the release of antibodies and white blood cells, which promote your body’s ability to fight infections. The release of FGF21 also speeds up metabolism and boosts the immune system. Cardio shields the body against many ailments, including hypertension, stroke, osteoporosis, diabetes and heart disease.
Good for Arthritis & Joint Pain
A moderate cardio workout plan at home heals arthritis pain and reduces the stiffness at the joint through movement.
Must Read: Most Effective Exercise for fitness
Top 5 Exercises to include in your Cardio Workout Plan at Home
For an effective cardio workout plan at home, one must exercise 5 days a week where your workout plan can be varied from moderate intensity to high intensity to focusing on the area from where you wish to burn fat.
Modify the workout plan according to your fitness level, time constraints, and preferences.
1. On the Spot Jogging
BENEFITS: Improves your lung capacity, circulation and burns fat.
PERFORMING: It is simple, you are supposed to stand at a particular spot, lift the left foot and right arm, together. Make sure to level knees to your hips. Simultaneously, move the right arm behind and left arm in front then up. Continue. Perform for 15 minutes.
2. Skipping a Rope
BENEFITS: This exercise that we used to enjoy in our childhood is a great way to work out that not only decreases belly fat but also improves coordination of the body.
PERFORMING: It involves holding the 2 ends of the skipping rope in each hand and standing with hands sideways. The athlete is then supposed to take a jump while making the rope circulate under the feet and then over the head. Perform for 15 minutes.
3. Burpees
BENEFITS: This challenging workout provides a full-body workout that also increases blood circulation and brain functions.
PERFORMING: Come in the position of squats. Bring your hand inside the feet while lowering them. kick the feet back and come in a push-up position. Perform a push-up. Jump and get your feet back. Then stand, reach the arms above. Jump and land back. Get back to the position of squats and repeat. Perform 10 burpees and 3 sets are recommended.
4. Plank Jacks
BENEFITS: This strengthens the core muscles and is a great workout for abs which also reduces heart diseases.
PERFORMING: Come in a plank position. Now jump both the feet outwards wide on each side. Get your feet back through a jump. Stay in plank position. Continue this jumping of going out and in for some time. Perform 20- 60 seconds, 3 sets are recommended.
5. Jumping Jacks
BENEFITS: An amazing way to burn calories and improve endurance.
PERFORMING: Stand straight with feet hip-width apart and arms on the side. Raise arms from sides in the air as you jump with feet outwards. Jump back into the straight position. Repeat 10 times.
Read More: Most effective method to do Pranayama
Don’t forget to top your workout plan with a healthy diet, make sure to avoid junk food, processed food; replace them with “good fats” and “proteins”. In addition to a healthy diet drinking water is a must, for cushioning the joints. You can not achieve a mesmerizing body alone with the workout.
