Do Your 30 Minute Cardio Workout From The Comfort Of Home
What is cardio? Many people envision cardio as running on the treadmill or rowing until sweat is pouring down their back. This is not far off from the reality that most people face, but it’s not entirely accurate either. Cardiovascular exercise doesn’t have to be just running endlessly. Instead, it can also include a very intense workout that will build your muscles and enhance your cardio benefits.
Let’s take a look at how you can see results with a 30 minute cardio workout at home.
There is more than one option for you to get cardio at home. A few of the most popular are as follows:
- HIIT: The main focus of this article. HIIT works extremely well and will have your muscles exhausted while your heart is pounding.
- Walking: Walk around town. Walk to the store and take out 30 minutes just to walk per day.
- Running: Just like walking, you can run or take a jog every day. You may also do sprints to get your heart pumping between sets.
- Jump Rope: One of the cheapest pieces of equipment you can own. Jumping rope is an intense cardio exercise that will have you shedding more fat than running in most cases.
You need to choose an option that works best for you. Some people choose to walk or run, but this will not provide a full body workout that will really whip you into shape. However, if you just want to stay fit without worrying about muscle gain, this will suffice. If you want to ramp up the intensity, you can try a weighted vest to add to the overall difficulty of your workout.
Jump rope may seem like a child’s game, but think about all of the professional boxers that add this into their 30 min cardio workout every day. It’s intense, and if you can get into a rhythm while jumping, you’ll be dead tired before your session is over.
Introducing High Intensity Interval Training
Known as HIIT, high intensity interval training can help you build muscle mass and boost your cardiovascular health at the same time. This is the shortest method to being fit without spending hours in the gym, but it’s also one of the most intensive routines that you’ll ever have to do.
Think you have what it takes? Let’s find out.
You’ll need to up your intensity over time much like you would running on a treadmill. In fact, you may not even be able to make it to the complete 30 minute mark during the first few weeks. After a while, you’ll adapt and be more fit as a result.
The following rules must apply:
- Perform complex exercises whenever possible.
- Minimize rest periods. No 90 second rests here.
- Increase your weight load weekly.
As you may have guessed, you will need to be working very diligently to ensure that within such a short time span, you’ll be dead tired.
Unfortunately, we can’t go into a full workout routine within this article. However, with a little research or with the right guide, you’ll be able to perform a 30 min cardio workout at home that will make going to the gym a breeze.
A few of the exercises you will be incorporating are:
- Press Ups
- Plank Rows
- Squat press ups
- Squat jumps
These are all complex exercises that will engage numerous muscles to perform. The goal is to work all of these muscles at one time and quickly, while maintaining proper form. The shorter the break between sets or sessions, the better.
A great guide that offers a full list of HIIT exercises is Max Workouts.
Becoming a Beast
Becoming a beast requires a lot of dedication and motivation. If you have these two things, the only thing left is to be as intense as possible. A few of the tips you need to remember along the way are as follows:
- You need to workout 3 – 5 times per week.
- Off days should be consumed with some form of activity, such as walking.
- You need to keep a journal and ensure progression weekly.
- Always strive to push more weight.
- You will be doing sets of 5 or more, not the standard 3 sets.
The first day, you probably will not be able to incorporate no rest. Time your rest at 1 minute or less. After the first week, drop the amount of rest between a set or session by 15 seconds. Your main goal is to get to the point where you’ll need no rest between sets.
Consistent results require consistent workouts. If you’re the type of person that’s willing to push themselves to the limits workout after workout, a 30 minute cardio workout at home will provide you with immense benefits.
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