People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working on their own body weight. The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space. People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves. The following are calorie-burning exercises that a person can do at home with minimal equipment. These exercises can form a cardiovascular exercise program. For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set. As their fitness levels increase, people may wish to perform these exercises in circuits. To perform circuits, a person completes 30–60 second rounds of each chosen exercise in succession before resting for 30–60 seconds. They then perform the entire course again, as many times as they prefer. Beginner Beginner exercises do not require previous experience with physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability. Jogging in place jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity. To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side. Air jump rope The air rope jumps require a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine. To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction. Jumping jacks jumper a beginner cardiovascular exercise that a person can perform almost anywhere. To perform: Begin with the feet hip-width apart and arms down. Raise the arms out to the sides, straight in the air while jumping out with the feet apart. Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body. A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks. Squat jumps squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves. To perform: Stand with the feet hip-width apart and arms at the sides. Bend at the knees to squat. From the squat position, jump in the air and extend the hips until the body is straight. Land softly on the balls of the feet, rolling backward to absorb the shock in the heels. Repeat using different arm movements to adjust the difficulty. Stair climb A person can incorporate stairs into a workout by going up and down them several times. Taking the stairs two at a time and increasing speed to a running pace can

1. People do not need a lot of equipment for
cardiovascular exercise. Instead, they can take
part in cardio training at home by working on their
own body weight.
The following exercises allow a person to perform cardio almost anywhere,
such as in their home, public park, or outdoor space.
People can choose the exercises that suit their current fitness level. They
could also move on to more difficult movements over time as their fitness
improves.

2. The following are calorie-burning exercises that a person can do at home with
minimal equipment.
These exercises can form a cardiovascular exercise program.
For example, a person could do each exercise for 45 seconds to 1 minute,
rest for 30 seconds, and move on to the next set.
As their fitness levels increase, people may wish to perform these exercises in
circuits.
To perform circuits, a person completes 30–60 second rounds of each chosen
exercise in succession before resting for 30–60 seconds. They then perform
the entire course again, as many times as they prefer.
Beginner
Beginner exercises do not require previous experience with physical activity or
special training to perform. A person can usually increase the intensity as they
advance in their cardiovascular ability.
Jogging in place

3. jogging in place is a simple and effective exercise to increase heart rate. This
is also a suitable beginner warm-up activity.
To perform, bounce lightly from one foot to the other. At the same same, swing
the arms from side to side.
Air jump rope

4. The air rope jumps require a person to “swing” an imaginary jump rope in the
air. The exercise provides an alternative to jogging in place and is suitable as
part of a warm-up routine.
To perform, stand with the feet together and jump up and down while swinging
the arms in a circular direction.
Jumping jacks

5. jumper a beginner cardiovascular exercise that a person can perform almost
anywhere.
To perform:
● Begin with the feet hip-width apart and arms down.
● Raise the arms out to the sides, straight in the air while jumping out with
the feet apart.
● Jump back into the starting position and land softly on the balls of the
feet, bringing the arms back into the body.
A person can increase the exercise intensity by jumping higher or faster. They
can also reduce intensity by performing slower or smaller jumping jacks.
Squat jumps

6. squat jumps are a way to increase the exercise intensity while working the
glutes, quadriceps, hamstrings, and calves.
To perform:
● Stand with the feet hip-width apart and arms at the sides.
● Bend at the knees to squat.
● From the squat position, jump in the air and extend the hips until the
body is straight.
● Land softly on the balls of the feet, rolling backward to absorb the shock
in the heels.
● Repeat using different arm movements to adjust the difficulty.
Stair climb

7. A person can incorporate stairs into a workout by going up and down them
several times.
Taking the stairs two at a time and increasing speed to a running pace can
further challenge the cardiovascular system and leg muscles.
Benefits of Cardio
Exercise At Home

8. Cardio Exercise
Do you get winded walking or climbing up the steps? Are the cakes and cookies calling
you by name in the middle of the night and you always feel hungry? Feel like you don’t

9. have any energy? If so, you likely need cardio exercise or to step up your current
exercises a few notches. Regardless of age, every adult should have some form of
regular cardio daily.
Because you want a long, happy and healthy life, reducing your risk of strokes,
diabetes, some cancers, and heart disease are important. Exercise balances your
moods and helps improve sleep, and cardio (aerobic, endurance) exercise is
heart-healthy. It means you can still enjoy your favorite foods (in moderation) and live an
active lifestyle.
Cycling. Running Dancing. Hiking. Kickboxing. When
it comes to cardio exercise, the options are endless to
improve your overall quality of life.
When part of an overall heart-healthy lifestyle, not
only can regular cardio exercise lead to an increase in
your resting blood pressure and heart rate, but these
basic changes can also mean your heart doesn’t have
to work unnecessarily hard all of the time.

10. 1. Brain and joints
Cardio exercise can benefit brain and joint health.
One study reported that physical activity may reduce
dementia risk, no matter what age you are. Other
benefits include:
● Increases blood flow and decreases the chances
of stroke.
● Improves memory and thinking ability.
● Combats decline in brain functioning with age.
● Helps protect against developing Alzheimer’s
disease.
● Fights osteoporosis and reduces the chances of a
hip fracture.
● Helps manage arthritis discomfort and maintains
a joint range of motion.

11. 2. Skin, muscles, and weight
● No matter how you choose to move, being active
helps increase circulation, which leads to clearer,
healthier skin. Other health benefits can go much
deeper than just your skin, too.
When you work your muscles, it increases
oxygen supply, therefore allowing muscles to
work harder. Over time, regular cardio exercise
allows your muscles to adapt to an increased
workload, making regular activities seem easier.
When paired with a heart-healthy nutrition plan,
safe weight loss comes with doing regular cardio
exercise. Not only are you less likely to develop
diseases like diabetes, certain cancers, and heart
disease, but your body can more easily circulate

12. blood. Less sitting time and more physical activity
also help you maintain a healthy weight by
burning more calories throughout the day.
3. Pancreas, lungs, and blood
● Your pancreas is the organ that helps convert the
food you eat for energy while also helping aid in
digestion. Staying active help improves blood
sugar control, decreases stress on this vital
organ, and reduces your chance of developing
type 2 diabetes. It also helps improves good
cholesterol levels while lowering blood fats.
“Your lungs are also positively affected by
physical activity,” says Dr. Van Iterson. “Cardio
helps decrease how frequently you have to

13. breathe as exercise ability improves and can lead
to reductions in fatigue and shortness of breath in
chronic lung problems.”
● 4. Sexual function
● Did you know that your favorite physical activity helps sexual
function? It’s true — it decreases the chances of erectile
dysfunction in men and leads to enhanced arousal for women.
One study reported that staying active improves erectile function
and proved to be a protective factor against erectile problems,
while another study found that positive body image and
psychological health due to exercise increased sexual well-being
in women.
5. Mood
● Our moods fluctuate on a daily basis but staying active helps
boost your mood, especially after a stressful day. So next time
you’re feeling stressed or you’re having an off day, get to move

14. your body.
“Not only that, but it combats depression, improves your
self-esteem, and releases tension-fighting hormones like
serotonin, dopamine, and norepinephrine,” says Dr. Van Iterson.
6. Sleep and energy
● There’s a reason why you feel amazing after a workout. Physical
exercise helps your energy by releasing endorphins, giving you
more, lasting energy throughout your day. When it comes to
hitting the sheets, struggling to fall asleep is the last thing you
want after that long, busy day. The good news is that cardio
helps you doze off faster and promotes REM sleep.
“Make sure to avoid rigorous exercise too close to the bed or
you’ll be too energized to count sheep,” warns Dr. Van Iterson.
Grab your workout clothes and throw on your sneakers, you’ll not
only boost your immune system — helping you steer clear of the
cold or flu — but by improving your cardiorespiratory fitness, you
can also increase your chance of living longer.