If you cannot head to the gym then don’t worry, cardio can be done at home! With little to no equipment necessary, cardio is the easiest form of exercise to get away from the gym, so whether you already have some jump ropes or not, you can get a great cardio session no matter where you are! Read below for some tips and some resources we’ve put together so anyone anywhere can get active!
Run, Walk, or Hike
If you like to get your cardio in by going for a run then hit the streets or trails and get some fresh air. Going for a run outside is a great way to get yourself outdoors, get some Vitamin C, and explore your neighborhood. If you’re planning on getting your cardio in by running then remember this: Shorten your distance to build back consistency. Take 1 or 2 weeks depending on fitness level and time away with lower miles to build back the routine. Once you're in the groove start to add 10% per week. This will also allow some time for the body to get all the systems firing again and reduce the chances of injury. Don’t forget to plan your running week on Sunday. If you don't plan it - it's much easier to not get it done. Always stay hydrated; when we are dehydrated our mood is lower, energy is lower, and our ability to recover is lower. Lastly, get a good night’s sleep! When it comes to recovery there is nothing better you can do for your body than get a great night of sleep. If running outdoors is hard on your legs then switch to supportive shoes to help ease the pressure. Running isn’t for everyone, so try walking or hiking for a longer period of time. You’ll still get the same exercise and Vitamin D, but you’ll be outdoors longer which many do prefer. Remember to always be safe, look for cars, wear sunscreen and wear reflective gear! Want to start running but not sure where to start? We have a 30-day running program that can help you accomplish your running goals!
Boxing
Even if you don’t have boxing equipment in your house, practicing drills is a fantastic way to get some cardio in and get sweating. Do some air jabs, hooks, and uppercuts for 30 seconds to 1 minute with a break in between. Boxers are also notorious for jumping rope, which is another great way to get your heart rate up. You can do this in your home or outside. Not feeling like you’re ready to jump rope or don’t have one? Start with some jumping jacks and work your way up or simply pretend you have a jump rope, the result will be the same.
HIIT Workout
Another great way to get your heart rate up without running is to do a HIIT circuit. HIIT is a great option because it's a quick workout, increases heart rate and calorie burn, requires little to no equipment required, and gives the body an endorphin boost for increased mood. Pick 3-4 exercises that get your blood moving, burpees, squat jumps, suicide runs, mountain climbers, are just some exercises that will get your heart moving. Remember to rest and drink water. HIIT is a quick way to get yourself some cardio since you can go from 8-20 minutes, much faster than going for a hike. This is the more time-effective workout while still giving you great results while also helping you maintain muscle strength based on the exercises you choose.
Even if a gym isn't available to you, there are plenty of ways to get yourself moving and keep up with your cardio. Not sure where to begin? We have classes, workouts, and programs (including running) here. For more information on building healthy habits, workouts, or diet go here. Want a more hands-on approach to your health and wellness? We’re here to help!