“Not only is this one of the most effective ways to measure the intensity of your exercise, but it also doesn’t require any equipment and simply involves listening to your body,” he said, adding that the “talk test” can be a great way to indicate where you fall on the scale. Your RPE is measured on a scale of one to 10 - one meaning minimal effort and 10 meaning an all-out max effort, Burgau said. That can be tricky, however, and Burgau recommended using a metric called Rate of Perceived Exertion (RPE) to calculate how hard you’re actually working. Essentially, it's a measure of how efficient your body is at utilizing oxygen.”īut you have to make sure you’re putting in the right amount of effort to reap the benefits of these movements. High-intensity interval training is also great for increasing your aerobic capacity, which is the maximum amount of oxygen your body can take in at any given time. “This is helpful for individuals who either don't have the time for longer workouts or just don't enjoy them. “It allows you to burn more calories in a shorter period of time,” she said. and founder of Grit Training, recommended combining the moves listed below into a HIIT (high-intensity interval training) circuit to give them true value.Ĭalder said that HIIT is more time efficient than steady state cardio. ![]() ![]() RELATED: 10 Benefits of Bodyweight Exercises, According to Expertsīeau Burgau, C.S.C.S. ![]() But before jumping into these moves, check out these expert insights on how to break a sweat with your at-home workout. There are plenty of simple and straightforward cardio workouts you can do in the comfort of your home that will get your heart pumping. You also don’t have to log major miles on the bike or run for an eternity to get in a good workout. And you don’t need a ton of equipment to get the job done - in fact, you technically don’t need any at all. Department of Health and Human Services suggests adults get at least 150 minutes of moderate-intensity aerobic exercise (Think: brisk walking) and 75 minutes of vigorous-intensity aerobic activity (such as running) weekly. “It improves your mood, aids in better sleep, lowers blood pressure and cholesterol, and helps you maintain a healthy body weight,” said Cedrina Calder, M.D., a board-certified preventive medicine physician, health expert and fitness professional based in Nashville, Tenn. But no matter where you stand on the workout, building your cardiovascular endurance has too many health perks to count. Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.Cardio can be a divisive topic. As you do it more often, time yourself and see if you can go faster. The first time you do this workout, rest one minute between each round of the circuit. By changing up our focus on different muscle groups, you can keep moving and working hard, maximizing your cardio benefit and creating some lean mass to help promote weight loss along the way.įor a true cardio benefit, rest as little as possible between each exercise. In each round, we’ll perform seven exercises consecutively without stopping, alternating between pushing and pulling exercises or upper- and lower-body exercises. This at-home cardio workout is designed as a circuit. This high-intensity cardio workout requires only a six-by-six foot area and no equipment. Instead of doing interval sprints on the driveway (which has a place in an at-home workout program!), we’re going to take an approach that requires limited space and equipment. How It Works: The At-home Cardio Workout to Lose Weight And this is the circuit workout to do it. Therefore, if you want to burn fat at home, then you need to work on your cardio and build muscle. But you also need to increase your basal metabolism, while developing some fat-burning lean mass along the way. Yes, you need a calorie deficit to lose weight. There’s an undeniable logic to it: Burn more calories than you take in, and you’ll theoretically start to lose weight.īut the calories-in, calories-out approach is also fairly simplistic. So why are treadmills so often the first resort for weight loss? Lots of trainers encourage people to think of cardio and weight loss in terms of calories in and calories out. (That’s why stationary bikes and treadmills are so plentiful on Craigslist.) Plodding away for hours on end can feel soul-deadening. ![]() Truth is, nothing’s more frustrating than trying to drop pounds on a stationary bike or treadmill. And when they get tired of the expensive workout equipment, it ends up serving mostly as a clothing rack. When someone’s inspired to do more at-home cardio workouts, they usually buy a piece of expensive workout equipment. Often when someone is inspired to lose weight, they decide to start doing more at-home cardio workouts.
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