5 great cardio workouts you can do at home
You might have heard that cardio, or aerobic, exercise is one of the best ways to keep your heart, lungs and cardiovascular system healthy and strong.
Cardio, or aerobic exercise, is highly beneficial for heart, lung, and cardiovascular health. The National Heart, Lung, and Blood Institute (NHLBI) explains that regular cardio workouts strengthen the heart and lungs, making them work more efficiently over time. However, fitting gym sessions or even park visits into a busy schedule can be difficult. Luckily, many everyday activities now count as good cardio and can be done at home.
The U.S. Department of Health and Human Services (HHS) sets weekly targets for physical activity. Adults should aim for 150 to 300 minutes of moderate-intensity activity, 75 to 150 minutes of vigorous-intensity activity, or a mix of both each week. It is best to spread the time across several days. HHS Secretary Alex Azar emphasizes that moving more and sitting less has significant benefits for everyone.
Jumping rope is an intense cardio workout that also strengthens bones. It is classified as vigorous-intensity activity by both HHS and the American Heart Association (AHA). Starting with short rounds and resting between them is recommended, especially for those new to jumping rope. If stairs are available, climbing them can be a vigorous workout without needing to carry heavy loads. Even lighter tasks like carrying groceries up stairs count towards the weekly goal.
Not all yoga styles are aerobic, but more intense forms like power and vinyasa yoga are considered moderate-intensity activity by HHS. Slower styles such as hatha yoga are typically light-intensity. Household chores, when done with effort, can serve as moderate-intensity workouts. Light activities can offset risks of prolonged sitting, and even minimal movement is better than none. Gardening and yard work, especially when digging or raking, can elevate the heart rate and contribute to cardiovascular health.
To start a cardio routine safely, HHS advises beginning with lighter activities and gradually increasing intensity and duration. For those with pre-existing health conditions, consulting a doctor before starting moderate-intensity exercise is recommended. Incorporating various cardio exercises into daily routines can improve overall cardiovascular fitness.
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