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Modern Ways To Stay Fit: The Best Intermediate Cardio Workouts To Do At Home

by Victoria Marian Belmis / Feb 15, 2022 11:27 AM EST
Fraser Wilson

A lot of people are currently still stuck at home due to the COVID-19 pandemic and a plethora of them are actually interested in staying fit while cooped up in their homes and eating healthy can also do so much.

But since some people still want to avoid crowded places such as gyms, what are the most easy and effective workouts to do at home? Notably, the American College of Sports Medicine notes that people should take 150-300 minutes of their time to do exercise every week.

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But people do not need a gym to stay in shape. Thus, here are the top exercises that people can do to work on their cardio at home:

Squat jumps

This simple to do exercise is a great way to focus on muscles such as glutes, quadriceps, hamstrings, and calves. 

The best way to do squat jumps is to first, stand with your feet hip-width apart while having arms at the sides. Then, bend at the knees to squat. From the squatting, jump upward and extend the hips until the body is straight.

Following this, land softly on the balls of the feet, perhaps roll backward to absorb the shock in the heels. Squat jumps should be repeated using different arm movements to adjust the difficulty.

Jump rope

One of the best ways to exercise cardio, people can jump rope and alternate between jumping with both feet and jumping from one foot to the other. Additionally, the difficulty of this exercise can be adjusted according to the height of the person's jump.

Squat to front kick

The Squat to front kick exercise will focus on a person's glutes, quadriceps and hamstrings, and if done fast enough, it gets the heart rate up to lessen calories too.

To perform the exercise, a person should first Stand with the feet hip-width apart and arms at the sides. Then they should bend at the knees to squat down. Next, people should return to standing and extend one leg to perform a front kick and then repeat the kick on the other side.

Stair climb

A common thing to find in most homes, climbing the stairs with intensity and speed is an amazing way to work on cardio. When people take the stairs two or three at a time, the leg muscles are truly going to be worked out well.

Trunk rotation

The trunk rotation exercise focuses on the abdominal muscles and the cardiovascular system. To increase the intensity of this workout, a person could hold an item that has a heavy weight.

To perform this exercise, one should initially stand with a heavy object at chest height with elbows to the sides. Then, twist from the torso, turning to one side, then the other side. Additionally, a person can also hold the arms at shoulder height and twist side to side.

Screamer lunges

If a person wants to both exercise the legs alongside their heart, the screamer lunges exercise is indeed for them.

To perform the screamer lunges exercise, people should start off standing with the feet hip-width apart. Then once should extend the right leg back to a lunge position. After this, the next thing to do is to push off with the right foot to lift the right knee to hip height, while jumping in the air.

The screamer lunges exercise then should be concluded by returning the right foot to the starting position and repeat for 10 lunges on one side and then repeat for the left leg.

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