Cardio Exercises At Home

You may know of friends and colleagues who are gym regulars and fitness enthusiasts, who regularly share progress notes with each other on their cardio workout. Cardio training exercises have been trending in the fitness world ever since awareness grew of its multiple health benefits. This is particularly relevant in the wake of today’s lifestyle related health issues being faced by more and more people, especially among the relatively younger lot.  

Why Cardio Is Important

As the name suggests cardio exercises help increase our cardiovascular fitness. This means it works to improve the heart’s ability to pump blood and oxygen flow to the lungs and muscles throughout the body. Put simply it enhances overall health and our ability to perform our daily activities better. Hence cardio training should be considered central and vital to any form of exercise or fitness training that we do.

Benefits of Doing Cardio

Understandably cardio has multiple health benefits. Studies have shown that engaging in some form of regular cardio activity can be very effective to –

  • Increase heart rate and make the heart strong 
  • Increase lung capacity
  • Improve muscle and bone strength
  • Reduce risk and keep in-check chronic illness such as type 2 diabetes
  • Lose weight and get in shape
  • Improve sleep pattern
  • Uplift mood and boost confidence levels


Cardio Exercises You Can Try at Home

Now that we understand the importance and benefits of doing some amount of cardio regularly, let us get down to the exercises. And you don’t need to hit the gym for cardio training if that is not an option for you. It is totally possible to enjoy the health and fitness advantage of a cardio workout right in the comfort of your home. So let’s get going.

  1. Spot Jogging – An equipment-free, anytime, anywhere in the house, super simple cardio exercise. Try spot jogging without stopping for a minute. Lift your knees as high up as possible and kick some butt with your heels each time if you can. You can do this multiple time a day even as you go about your daily chores.
  2. Skipping – Relive your childhood with a skipping rope, clear some space at home and enjoy the benefits of this great cardio activity. Make sure you jump on your toes and rotate your wrists well each time you swing the rope.      
  3. Squat Jumps – Stand straight with feet shoulder-width apart. Squat with arms outstretched in line with shoulders, parallel to the floor. Tuck in your stomach and jump as high as you can while lifting arms straight above your head. Land back firmly on your feet in squat position. Squat jump strengthens your core muscles and works the lower body. 
  4. Jumping Jacks – Widely termed as a classic cardio move, jumping jacks give you a full body workout and helps burn calories and shed fat. It involves standing with legs together, arms by your side, bending slightly at the knees and jumping. As you jump spread your feet wide apart and lift your hands over your head.   
  5. Alternate Toe Touches – Another simple equipment-free cardio exercise you can do at home is alternate toe touches. Stand with feet shoulder-width apart. Lift one leg straight out parallel to the floor and try touching the toes with your opposite hand. Repeat. This works your arms, legs and core muscles making it a very effective full-body cardio exercise.


As you get consistent, gradually increase the intensity and duration of your workout. Try cardio training to the beats of your favourite music. To make it more interesting mix up exercises and alter your routine once in a way, so you actually look forward to your cardio workout.

Along with cardio to improve overall fitness and performance levels, you also need to secure your long-term health financially. Buying a good health insurance policy can safeguard you in a medical emergency by taking care of pre and post hospitalisation expenses and treatment costs of critical illness.

It is advisable to go in for a comprehensive health insurance policy as it provides wider and better coverage, with benefits like cashless hospitalisation cover at network hospitals, 24x7 call assistance and lifetime renewal. Compare health insurance policies online from different insurers then choose the health insurance plan that best meets you and your family’s requirements. 

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