With the busy lifestyle that many people lead, finding time to get to the gym for a workout can be a challenge. Fortunately, you don’t need to go to the gym to get a great workout.
You can get in an effective cardio and strength workout right in the comfort of your own home. The following workout is designed to help you burn calories, improve your cardiovascular health, and build strength without ever leaving the house.
Warm-Up
The first step in any workout is a proper warm-up. To get your body ready for the workout ahead, do the following:.
- 5 minutes of light cardio (jogging in place, jumping jacks, etc.)
- 5 minutes of stretching
Cardio Circuit
The cardio circuit is designed to get your heart rate up and burn calories. This is a high-intensity interval training (HIIT) workout, meaning that you’ll be doing short bursts of exercise followed by rest periods.
Repeat the following circuit three times, with a one-minute rest between each round.
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Full-Body Fat Burning Exercises
- 30 seconds of jumping jacks or jump rope
- 30 seconds of high knees or mountain climbers
- 30 seconds of burpees or squat jumps
- 30 seconds of rest
Strength Circuit
The strength circuit is designed to help you build muscle and improve your overall strength. Repeat the following circuit three times, with a one-minute rest between each round.
- 12 push-ups or modified push-ups (on your knees)
- 12 squats or lunges
- 12 tricep dips or chair dips
- 12 crunches or sit-ups
- 12 side-lying leg lifts (per side)
- One-minute rest
Cool Down
After completing the cardio and strength circuits, it’s important to cool down properly to prevent injury and ease any soreness. The cool-down should involve gentle movements that gradually bring your heart rate down. Do the following:.
- 5 minutes of light cardio (walking in place, easy biking, etc.)
- 5 minutes of stretching
Conclusion
With this at-home cardio and strength workout, you can get a great workout without ever leaving your house. Make sure to focus on proper form during each exercise to prevent injury, and always listen to your body.
If something doesn’t feel right, stop and rest. With consistency and dedication, you’ll see improvements in your cardiovascular health, strength, and overall fitness.
