top of page

From Jumping Jacks to Burpees: Crafting Your Home Cardio Routine

In today's fast-paced world, prioritizing physical fitness often takes a backseat to the demands of daily life. However, maintaining cardiovascular health is paramount for overall well-being and longevity. The good news is that incorporating cardiovascular exercise into your routine doesn't have to be complicated or time-consuming. In fact, with a little dedication and creativity, you can achieve an effective cardio workout right in the comfort of your own home, often with minimal or no equipment required.


Personal trainer doind a burpee indoors

Cardiovascular exercise, commonly referred to as cardio, encompasses activities that elevate your heart rate and increase oxygen consumption, thereby strengthening your heart and improving circulation. From brisk walking to high-intensity interval training, the options for cardiovascular exercise are diverse and adaptable to various fitness levels and preferences.


One of the most appealing aspects of cardiovascular exercise is its accessibility. Unlike specialized equipment or gym memberships, many cardio workouts can be performed using just your body weight or simple household items. This accessibility eliminates common barriers to exercise, such as time constraints and financial limitations, making it easier than ever to prioritize your health and fitness goals from the comfort of home.


In this article, we'll explore the importance of cardiovascular exercise, its numerous benefits for physical and mental health, and provide a comprehensive guide to home-based cardio workouts suitable for beginners through to advanced enthusiasts. Whether you're looking to boost your endurance, shed unwanted pounds, or simply improve your overall well-being, home cardio workouts offer an effective and convenient solution for achieving your fitness aspirations.


What is a cardiovascular exercise ? 

If you sweat you can bet it’s cardio.


A cardiovascular exercise is any vigorous activity that increases heart rate and respiration and raises oxygen and blood flow throughout the body while using large muscle groups of the body repetitively and rhythmically. 


Your heart beats quicker. Your breaths are faster and deeper; you begin to sweat. That’s what occurs when you’ve been moving your muscles over a continuous period of time. When major muscles are involved in exercise, respiration increases to create energy. Therefore, the need for more oxygen leads to increased breathing and heart rate. This form of activity is called cardiovascular exercise—or cardio for short.


How much cardio should I be doing ?

It always depends on the goal of the individual, though the every size fits all response is 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous-intensity exercise, or any other  equivalent combination. 


When it comes to cardio the best advice I can give is to follow your heart. 


What heart rate qualifies as cardio ?

Your target heart rate is 50% to 85% percent of your maximum heart rate. To determine your maximum heart rate, take 220 and subtract your age. 


At Home Cardio Workouts

Beginner Home Cardiovascular Exercises: Jumping Jacks and Running in Place

Jumping Jacks

20 Jumping Jacks - at 60% Intensity. 

x 5 sets

40 seconds rest between each set

 

Maximum intensity

20 Jumping Jacks  - at 75% Intensity. 

 x 10 sets

30 seconds rest between each set


Perform your jumping jacks faster to increase the intensity. 


**Safety: Land softly to reduce impact on the joints. Incorporate proper form by clapping the hands at the top of each repetition while keeping the arms as straight as you can throughout the movement. 


Running in Place

for 30 Seconds 

Start at 50% of your maximum heart rate. 

Increase the intensity by 5% every set.

x 5 sets

30 seconds rest between each set


**Safety: As you fatigue keep your movements controlled and compact even through higher intensity reps. Execute proper form as you pump the arms staying on the balls of your feet. 


Maximum intensity   

Bring your knees higher and pump the arms faster to increase the intensity of this exercise.


Intermediate Home Cardiovascular Exercises: Mountain Climbers and Jump Squats. 


Mountain Climbers 

30 Mountain Climbers - 60% of your heart rate max.

40 Seconds rest

40 Mountain Climbers - 75% of your heart rate max.

40 Seconds rest

50 Mountain Climbers - 85% of your heart rate max.

40 Seconds rest


**Safety: Tighten your core and keep your back level to the floor. Maintain proper form by bringing the knees diagonally across your body to the chest on each side of the exercise. 


Maximum intensity  

Rest for only 20 seconds between each set of climbers and add 3 more sets in reverse order. 


Squat Jumps 

20 Squat Jumps - 75% of your heart rate max

 x 3 sets

40 Seconds rest between each set


**Safety: Visualize your legs as shocks on a car built to reduce impact and create a smooth ride throughout the exercise. Incorporate proper form by keep your weight back in your heels and chest up throughout the exercise. 


Maximum intensity  

Rest for only 30 seconds between each set and add 2 more sets of squat jumps. Increase intensity by squatting an inch lower and jumping an inch higher. 


Advanced Home Cardiovascular Exercises - Jump Rope and Burpees


A “Fun” Burpees Workout

1 Burpee to 10 Burpees 


1x Burpee 

5 seconds rest

2x Burpees 

10 seconds rest

3x Burpees 

5 seconds rest

4x Burpees 

20 seconds rest

5x Burpees 

25 seconds rest

6x Burpees 

30 seconds rest

7x Burpees 

35 seconds rest

8x Burpees 

45 seconds rest

9x Burpees 

45 seconds rest

10x Burpees 

45 seconds rest


**Safety: Burpees are a dynamic movement with multiple moving parts (A hop with your hands in the air, a squat bringing your hands to the floor, kicking both feet back simultaneously to finish in plank position, a push up and finally hop both feet back in at the same time in position to repeat the movement. Control is the key to your safety during this movement. Be deliberate and separate each and every move until you master the flow of the exercise as a single unit. Maintain proper form and frequency. If the pace is too fast allow more rest time never exceeding your maximum heart rate of 85%. 


Maximum intensity  

When you jump, bring both knees to the chest simultaneously to create more explosion and increase the intensity of this exercise. 


Jump Rope Workout 

100 Jump Rope rotations at 70% of your heart rate max

x 10 sets

1 minute rest between each set


Safety: Be sure to begin at the specified heart rate in order to warm up properly. The right pace in your warm ups set the tone for your work out and prepare your body to activate. Stay within 70% - 85% of your maximum heart rate. Use a firm and level surface. Wear athletic and comfortable shoes. Maintain proper form. 


Maximum intensity 

Rest 45 seconds between each set. Increase the intensity and your heart rate by moving faster, jumping higher or adding skills; ie jumping side to side, back and forth, running in place or boxer skipping. 


Prioritizing cardiovascular exercise is a cornerstone of a healthy lifestyle, offering a multitude of benefits for both body and mind. By engaging in regular cardio workouts, you not only strengthen your heart and improve circulation but also enhance lung function, boost metabolism, and manage weight more effectively. Additionally, cardio exercise has been linked to reduced stress, improved mood, and enhanced cognitive function, highlighting its profound impact on overall well-being.


The beauty of home-based cardiovascular workouts lies in their accessibility and flexibility. With minimal or no equipment required, you have the freedom to tailor your workouts to your individual preferences and fitness levels, all within the comfort and convenience of your own space. Whether you're a beginner taking the first steps towards a healthier lifestyle or an experienced enthusiast seeking to elevate your fitness routine, the versatility of home cardio exercises offers something for everyone.


As you embark on your journey towards improved cardiovascular health, remember that consistency and variety are key. Experiment with different exercises, intensities, and durations to keep your workouts engaging and effective. Listen to your body, stay hydrated, and always prioritize proper form and safety.


In the end, investing in your cardiovascular health is an investment in yourself, paving the way for a more vibrant, energetic, and fulfilling life. So lace up your sneakers, crank up your favorite playlist, and let the rhythm of your heart guide you towards a happier, healthier you. Your journey to cardiovascular fitness starts right at home.


Let's Work! 🦅


9 views1 comment
bottom of page