7 Best Indoor Cardiovascular Exercises to do in Lock-down | No Equipment Needed



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When it comes to Cardiovascular (or Aerobic) Exercises, the job is to involve more in an activity with a high rate of repetitions which will increase our heartbeat which helps in faster blood circulation providing more oxygen to the body.

The higher rate of oxygen promotes good cellular respiration and increases your metabolic rate which apart from keeping the heart and lungs healthy, will also help your skin glow and but unwanted fat more effectively. 

Research says that Cardiovascular exercises help older adults to keep a good memory of things comparing to those individuals who do not exercise regularly.

There are a number of cardio activities, majorly running, jogging, swimming, cycling, etc. to do, however, the ongoing pandemic outside is a major reason for me to cover this article with the exercises that are effective and restricted to our home comfort.

Also if you are a beginner, looking for losing some weight, or a pro athlete who is missing his outdoor activities right now, it times to lace up your shoes and get into action.



Important Tips for Cardio Workout


  • Fresh Oxygen is the primary fuel to our body's each and every part for better performance. So it is important to pick up a place which is open to the outdoor surroundings. For example your backyard, balcony, terrace, etc. 
  • Prefer wearing light weight sport shoes which give you a good balance.
  • Keep breathing from your nose during the exercise, keeping your mouth closed for as long as you are good to go. 
  • Avoid tracking your cardio exercises with a clock and manage to sync it with some energetic songs, 2 to 4 minutes of duration for each set. Good music is a key component for cardio exercises to keep the enthusiasm high. 
  • Keep a bottle full of water next to you to keep hydrated every 5 minutes for high-intensity exercises and 10 minutes for medium intensity exercises.



Hereby listed 7 indoor exercises that you can easily do at your home without too much of movements involved.

Note: This site does not own any of the attached videos and they do belong to their owners on youtube.

1. Jumping Jacks (side-straddle hop)




It is one of the most common aerobic exercises which is also a good warm-up for your body, therefore a good choice to start with, and is a total body workout including legs, belly, shoulder, etc. That's why it is also a good resistance exercise where your muscles are also getting worked out. 

It helps in reducing belly fat fast with the rate of burning 20 calories for 100 repetitions which will take around 2 minutes. For beginners, doing it in 3 sets of 100 reps each will burn a total of 60 calories. 


2. Staircase Running 


It is one of the major intense cardio workouts which work your leg muscles and joints. It burns many more calories than running in a sane time period because our body works against gravity, more like climbing a hill. It burns the overall fat of your body at a very high rate depending on your running speed. 

It can also be practiced with a 1-feet high box-like structure(which can bear your weight) by quick up and down an alternate motion by both your legs. 

For Beginners, 2 sets with each of 2 minutes non-stop running with a 1-minute break in between.



3. Running in Place




Another body-sweating and fun exercise which can be performed easily anywhere because the body isn't going to get displaced. 
20 minutes of this exercise can alone burn more than 100 calories for the day. The study has shown that it effectively enhances our body balance and postural improvement. 

For beginners, 3 sets each of 2 minutes with a 1-minute break in between is sufficient with gradually increasing the capacity every week.



4. Burpees





Experts have advised that if people want to workout out the whole body from cardio to resistance training then they should always stick to this exercise which can help them get stronger bones, muscles, joints, ligaments and help burn an abundance of calories at the same time.

It can bun 10 to 15 calories depending on body weight in a minute of involvement.

For beginners, 3 sets each of 20 repetitions with a 1-minute break allowed in between.



5. Mountain Climbers



Another best activity for building cardio endurance and burning some good amount of calories promoting strength to the core. It is one of the strength training workouts which is a very effective abdominal exercise to develop 6 packs core muscles.

For Beginners: 3 sets each of 20 to 25 repetitions with a 1-minute break allowed in between, is good to go.


6. Dancing

 

Dancing is a really fun activity with your body moving in the rhythm with your heart which is beneficial in many ways. Apart from fantastic entertainment, 10 minutes of dancing with your favorite playlist on, may help you burn 50 to 80 calories adding-

  • Balance and coordination improvement.
  • A happy and confident mind
  • Increased blood Circulation
  • Fat Burning.
  • Stronger Bones 
  • Overall muscle utilization and much more.


7. Skipping Rope (Jump Rope) 


The most popular yet home convenient exercise but requires a good skipping rope. Get yourself a skipping rope with good gripping handles and steel inbuilt wire which is important for it to gain good momentum while you use it. Below here, is a shopping link that will redirect you to a fair recommendation or you can consider your own good choice.


  


Skipping is a professional sport for increasing lung capacity which will work your whole body from a good metabolism, a healthy heart to ripped muscles and stronger bones. It can burn 15 to 20 calories a minute. Alone a Jump rope(or skipping) exercise 30 minutes at  time(including breaks) can burn more than 500 calories for the day that may start giving you remarkable results in just two weeks of course.  

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