If you wish to get your heart rate up, there is no need of any equipment. It can be done within the comfort of your home. You don’t have to pay visits to the gym to perform cardio workouts anymore. With the help of this 30 minute workout video, you can make your workout session fun and challenging as well. These workouts will not only help your heart rate go up, but also work out your whole body. So, if you are determined to follow a regular workout session from home without equipment, here are some of the effective cardio workouts.
Instructions
The video mentioned below takes you through an activity for 45 seconds followed by 15 seconds of activity rest for each workout. Each interval will have switching workouts between 2 different motions which will be in an AB format. You can perform the challenging version of workouts as long as your body permits; if not switch to low impact workout until your body gets used to it. If you come across a situation of not being able to do the next rep, simply jog slowly until you catch your breath again.
Up and Over Steps: To perform this workout, stand tall on the floor with arms raised above the head. Slowly, rotate your hands in a semi-circular motion while hopping sideways by using each leg at a time. Perform this activity for 45 seconds before your switching to 15 seconds of activity.
High Knee Pulls: Pull one of your knees up towards your core. While you reach up and come down, use your hands to ensure that your knees and elbows are towards your core at the same time.
Butt Kicker Squat Drops: To perform this move, jog for three times and bring your body in a quick squat position. Repeat the process for 45 seconds.
Jumping Jack Squat: Place your feet together, bring your hands forward and clasp it towards your chest. Now, push the hips backwards to form a semi squat pose and jump on your feet sideways. Maintain the squat pose and jump on your feet quickly back to the initial position.
Plank Jack + Knee: Form a plank position and bring your left knee forward and quickly jump on your feet sideways. Similarly, use your right knee to bring it forward and jump sideways. Increase the speed to make it more challenging.
Countdown Squats: Stand tall on the floor while placing your feet at hip width distance. Join hands and bring it towards your chest. Do squats by counting from 1 to 3 as you bend down. Gently raise your body and come back to the initial position.
Toe Touch Jacks: Place your feet at hip width distance. Lift your left knee as high as you can and touch your toes with both hands. Thereafter raise your arms. Similarly, use your right knee to follow the same process.
Center Hops: To perform this workout, place your feet together on the floor and take one step at a time on the side. While you do this, ensure that your one foot is always on the ground. Bring your hands forward and continue taking faster steps as though you are hopping sideways.
Up and Out Jacks: Place your feet and arms together in front of you and jump on your feet wide. Open your arms sideways at shoulder height. Jump on your feet back and bring in your palms together.
Lateral Jump + Knee: Stand in an upright pose with legs and feet close to each other while you allow your arms to hang sideways. Bend down for a squat position and briefly pause towards the end of the squat position. Rolling your weight in the front, allow your feet to jump.
Lunge + Twist: Place your feet shoulder width apart, and bring your hands in front of you. Step forward into a lunge pose with your left foot. Now, twist your upper body towards the left from your torso. Stretch your arms and try reaching across the left side of you. Repeat by switching legs.
Lat Pulls + Rows: Place your hands upwards and bring one leg forward slightly in front of the other one. Straighten your elbows to ensure that your arms are on top of your head. Do a lateral pull down towards upper chest. Bend your knee for a twist.
Follow these workouts in AB format as mentioned below.
A. Up and Over Steps
B. High Knee Pulls
A. Up and Over Steps
B. High Knee Pulls
A. Butt Kicker Squat Drops
B. Jumping Jack Squat
A. Butt Kicker Squat Drops
B. Jumping Jack Squat
A. Plank Jack + Knee
B. Countdown Squats
A. Plank Jack + Knee
B. Countdown Squats
A. Toe Touch Jacks
B. Center Hops
A. Toe Touch Jacks
B. Center Hops
A. Up and Out Jacks
B. Lateral Jump + Knee
A. Up and Out Jacks
B. Lateral Jump + Knee
A. Lunge + Twist
B. Lat Pulls + Rows
A. Lunge + Twist
B. Lat Pulls + Rows
Thus, these are some of the effective cardio workouts that can be followed from with no equipment.