If you are thinking that you need a lot of equipment for cardiovascular exercise then you must give a read to this blog. These exercises do not require any kind of equipment as you can take place in such exercises at home by working their body weight. It is recommended by the American college of sports medicine that people should engage in 150-300 minutes of moderate physical activity a week.
It is important to choose the exercise that suits your current fitness level. You can move to more difficult movements with the improvement of your fitness. The mentioned exercises allow you to perform anywhere like at home, outdoor space, or public park. Like, you can do each exercise for 45 seconds to 1 minute and then rest for 30 seconds then move to the next set. Once you see the increase in your fitness level then you can wish to perform them in circuits.
In circuits, you need to complete 30–60 second rounds of every selected exercise in succession before resting for period. If you are a beginner, you do not need to have previous experience for cardiovascular ability. Let’s dive into the discussion:
Marching In Place
It can elevate your heart rate that makes the exercise a better choice for a single cardio activity or warm-up. You can enhance the speed, or rise to know higher to increase the intensity.
This cardiovascular exercise works for the abdominal muscles. To perform:
- begin with the feet together or no more than 3 inches (in) apart
- turn the knees slightly and lift one leg 3–6 in off the floor
- grasp this position for 10–15 seconds and revisit the foot to the floor
- Repeat for the opposite leg
You can lift your leg higher off the floor to increase difficulty or jump from one leg to the other one instantly.
Jogging In Place
It is an effective and simple exercise to enhance your heart rate. It is best suitable for the beginner warm-up activity. To do this, bounce lightly from one foot to the other or swing the arms from side to side.
Air Jump Rope
It requires the person to swing an imaginary jump rope in the air. It provides an alternative to jogging on the spot and is suitable for warm-up. To do that, stand with the feet together and jump up and down while circularly swinging the arms.
Dancing To Music
The person can transform free space into the dance floor at home. Dancing can burn your calories properly while people find this exercise very enjoyable.
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