You don’t really need expensive gym equipment to melt down your stubborn fat, getting in shape is possible with the help of the right workout routine and healthy diet.
For some people home workout feels much better than going to the gym, it saves a lot of travel time and costly gym memberships.
We understand if you can’t make it to workout because of certain reasons but hectic schedule can’t really be an excuse for daily fitness.
Today we are going to discuss best at-home cardio workouts that are low intensity and high intensity, you are free to choose any workout pattern according to your personal preferences.
Best at home cardio with High-Intensity:
These are the list of high-intensity workouts that won’t require much time to complete, you can follow these workout pattern to stay in shape while following a hectic schedule.
It’s one of my personal favorite method to shred hell amount of calories while staying combat-ready.
Many time when I am having a limited time for a workout, I opt for the kickboxing, its a allows me to torch up full body fat with the combination of punches and kicks.
Kickboxing also helps in relieving the stress and will help in improving the testosterone levels naturally.
You are required to own a punching bag at your garage gym, it’s not suggested to use your cousins as a practice punching bag. 😉
CINDY is a benchmark “Hero workout” of Crossfit games used by many professional athletes to improve the personal fitness levels. Hero workouts are named after men who have died in combat or the line of duty at home and abroad.
Cindy is a 20-minute workout that requires you to performs three basic bodyweight movements. You will be required to have a pull-up bar for this workout.
Cindy workout consists of:
- 5 pull-ups
- 10 push-ups
- 15 squats
For as many reps as possible in 20 minutes.
Because of no break between the exercises, Cindy can prove to be one of the most exhaustive high-intensity cardio. It not just improve your cardiovascular endurance but your muscular endurance as well.
Kettlebell swings come under the aerobic activity due to its rhythmic swinging pattern.
Kettlebells are favorite body conditioning equipment for many fitness athletes because of the minimalistic pattern. You can hit almost every body part with the help of kettlebells which makes it highly versatile equipment to keep at home.
If you are a big fan of home workout then you should definitely own a pair of kettlebells to enhance intensity to your bodyweight workouts.
Adjustable kettlebells are also available in the market, they save you from investing in multiple kettlebells. These adjustable kettlebells are perfect for home cardio, since they consume small space.
Best at home cardio and strength building workout, its a combination of two bodyweight compound movements that helps in achieving better strength and body conditioning.
This workout uses an ascending/descending rep scheme like a pyramid.
On your first “round,” you’ll do 10 pullups and 1 Air-Squat.
The next round, you’ll do 9 pullups and 2 Air-squat, and so on until you finish at 10 Squats and 1 Pullup.
- Pullup: 10-9-8-7-6-5-4-3-2-1
- Air-squat: 1-2-3-4-5-6-7-8-9-10
Try to rest as little as possible between rounds.
You can combine any two bodyweight movements like Pushups, burpees, box jumps, etc.
best this about this workout is you don’t need any special equipment, you can do it at home, at a gym or at the park.
It’s an ultimate fat trimmer. This workout follows an every-minute-on-the-minute (EMOM) pattern.
Do the designated activities at the start of each minute, and then rest for the remaining seconds of each minute.
Repeat the pattern five times, for 20 total minutes.
- Minute: 10 Pull-ups
- Minute: 15 Pushups:
- Minute: 15 Situps
- Minute: 20 Lunges (10 each leg)
Complete the every minute goal at a fast pace to enjoy the rest until the next!
You cant do this on a busy day, its recommended to do this workout when you don’t have any immediate office work.
Before we talk about the workout, it’s important to know who Murph was. This workout was named in memory of Navy Lieutenant Michael P. Murphy who was martyred in Afganistan on June 28, 2005, he was also awarded the “medal of honors” for his efforts. This workout is one of the greatest giant killer workouts which required immense mental power.
This workout is divided into 5 parts.
- 1-mile Run
- 100 Pullups
- 200 Pushups
- 300 Air Squat
- 1-mile Run
You are free to breakdown the pullups, pushups, and bodyweight squats.
You can choose to divide them into 10 sets, 20 sets or any preferred number.
This is the best bodyweight workout circuit that will not just bring you in shape but will also help you generate incredible strength.
You can choose to do this particular workout on weekends because you are gonna need a long rest period after this workout.
Best at home cardio with Low-intensity:
Dance or Zumba
If you are looking for a moderate-intensity cardio workout then a good 30-45 minute dance or Zumba session can do the work for you.
You can purchase an online subscription to get your daily motivation or just refer to hundreds of Zumba session videos on youtube.
According to HealthStatus.com, a person weighing 150 pounds will burn around 153 calories during a 30-minute moderate-intensity round of jumping jacks.
Good news for those who live in an apartment.
A 140-pound person will burn 83 calories after running up seven flights of stairs in five minutes.
Walk While You Work
Under desk treadmill is one of the most convenient ways to burn calories while you work, being an entrepreneur myself I have always struggled to maintain my personal fitness because of the only reason “lack of time”.
But everything changed when my wife gifted me an Under desk treadmill, this treadmill allowed me to escape my sedentary lifestyle and burn hundreds of calories while I work on my projects. Out of 10 hours of daily work, I try to walk 6 hours daily on my under desk treadmill, initially, it was a little difficult to do work and exercise all together but I got used to of it within a week.
Check out my article on best under-desk treadmills.
How to add-up intensity?
There are a few ways that can help you burn more calories while doing the same amount of exercise. Let’s have a look at the best ways to intensify your fat burning process.
You can find a perfect weighted vest for yourself on the online store, these weighted vests can weigh up to 50 pounds and work wonders to provide extra resistance to your workout routine. You will surely experience superior muscle development and conditioning.
Although this company is not paying me for the promotion of these products, I am sharing this because it gave me incredible results.
It helped me get better muscle contraction, a better pump, better blood flow and faster recovery from workout.
I apply it every time I workout, it eliminates the intra-workout fatigue that we all usually experience.
Thermogenic Fat Cutters
Thermogenic fat cutters are designed to boost up body metabolism, increases blood flow and reduces appetite.
Boost in metabolism helps in burning excess calories while doing the limited workout.
We have linked the best thermogenic supplement for you.
Mixing high-intensity cardio and low-intensity cardio on an alternate basis can be a great strategy to stay in the best shape.
If you like our list of best at home cardio workouts then done forget to share it with friends and family.