Cardio exercise is paramount for a healthy heart, lungs, and overall wellness. It can help you burn fat, reduce your risk of chronic diseases, and enhance your mood. However, if you don’t have time to go to the gym, don’t stress!
In this guide, we will provide you with an excellent at-home exercise routine (150 minutes in seven-day) that you can keep following over the months and stay organized with your exercise.
Before embarking on our routine at-home cardio journey, let’s first take some foundational steps.
Comprehending the Four Essentials Before Following a Cardio Exercise Routine
Assess Your Fitness Level:
Evaluating your current fitness level before starting any exercise routine is essential. It will help you choose appropriate exercises and avoid overexertion and potential injuries. Take a moment to do a self-assessment before getting started.
Set Clear Goals:
Defining your objectives is essential for staying motivated and tracking progress. Whether your goal is weight loss, increased stamina, or overall fitness enhancement, having a clear target will guide your efforts.
Gather Required Equipment:
Before you start following your routine, get ready with the following exercise equipment:
Jumping rope: An excellent tool for warming the body and enhancing cardiovascular fitness and coordination.
Stationary bike, elliptical machine, or treadmill: Best equipment for the at-home cardio workout. You can choose one based on availability and preference.
Swimwear and access to a pool: For the swimming session (if applicable).
Comfortable workout clothes and proper footwear: Essential for supporting and preventing injuries.
Tip: We’ll recommend indoor bikes at the end of this post to help you choose the best cardio equipment.
Create a Dedicated Workout Space:
Designate an area within your home for cardio workouts. Ensure it is well-ventilated, well-lit, and free from any hazards. A clutter-free environment can contribute to a focused and enjoyable workout session.
Now that you have covered all the fundamentals, let’s dive into a detailed 7-day at-home cardio routine that spans 150 minutes. This routine incorporates a variety of exercises to keep things engaging and effective.
Remember to start each session with a 5-minute warm-up and conclude with a 5-minute cool-down involving stretching exercises.
7-Day At-Home Cardio Routines (150-Minute) to Help You Achieve Better Health
Day 1: High-Intensity Interval Training (HIIT)
Warm-up: Begin with 5 minutes of jumping rope exercise to elevate your heart rate gradually.
Workout: Engage in 30 minutes of High-Intensity Interval Training (HIIT). This involves alternating between 30 seconds of intense activity (e.g., sprinting, burpees, or high knees) and 15 seconds of active recovery (e.g., walking in place or slow jogging) for ten rounds.
Cool-down: Spend 5 minutes performing static stretches to relax your muscles and promote flexibility.
Day 2: Cardio Machine Session
Warm-up: Start with 5 minutes of light cardio, such as marching in place or slow cycling.
Workout: Invest 30 minutes in cardio using a stationary bike, elliptical machine, or treadmill. These machines provide low-impact options while effectively elevating your heart rate.
Cool-down: Finish with 5 minutes of dynamic stretches, focusing on the muscles you used during the workout.
Day 3: Rest Day
Rest days allow your muscles and body to recover and rebuild. Use this day to engage in light stretching or yoga or relax and recharge.
Day 4: Swim Your Way to Fitness
Warm-up: Begin with 5 minutes of light cardio to warm your body.
Workout: Dive into a 30-minute swimming session. Swimming is a fantastic full-body workout that engages various muscle groups while being gentle on your joints.
Cool-down: Conclude with 5 minutes of gentle stretches to maintain flexibility and ease muscle tension.
Day 5: Dance and Groove
Warm-up: Start with 5 minutes of light cardio to prepare your body for movement.
Workout: Engage in a 30-minute dance session. Put on your favorite music and let loose! Dancing not only burns calories but also uplifts your mood.
Cool-down: Spend 5 minutes performing stretches that target the muscles used during dancing.
Day 6: Rest Day
Take another well-deserved rest day. Use this time to focus on recovery activities like foam rolling, meditation, or leisurely walking.
Day 7: Cardio Mash-Up
Warm-up: Begin with 5 minutes of light cardio to get your blood flowing.
Workout: Allocate 30 minutes to a combination of cardio exercises you enjoy. Mix and match jumping rope, running in place, high knees, or any other activity that elevates your heart rate.
Cool-down: Conclude with 5 minutes of static stretches to aid muscle recovery and prevent tightness.
So with that, our seven-day exercise routine ends, but you have to continue the routine every week to stay fit and healthy.
And, of course, make it fun! Choose cardio exercises you enjoy; for the 30-minute workout, you can use the same equipment if you don’t want to invest in multiple things.
Overall, try to make your workouts more challenging and exciting.
Now let’s check out some of the best cardio exercise equipment to help you in your exercise:
Three Best Indoor Cycling Bikes for Your Cardio Exercise
Incorporating at-home cardio workouts into your daily routine can significantly improve your physical and mental health. Regular exercise is vital for maintaining a healthy lifestyle.
Following the 7-day cardio workout plan mentioned earlier, you are committing to enhancing your fitness and overall well-being. It is crucial to remember that progress is achieved through dedication, consistency, and gradual challenges is crucial.
Thus, set your fitness goals, establish a routine, and begin an invigorating journey toward a healthier and more energetic you. Your body and mind will thank you!
Daniel Amankwah is a fitness expert for 4EvaFit Lifestyle, personal fitness coach, personal trainer, blogger, and a motivational speaker living in Acton, Massachusetts. His affection for a healthy lifestyle has penetrated through the noise in the health, fitness industry and empowers people to create sustainable prescriptions for lasting health, happiness, and confidence.
A background as a business researcher coupled with a personal passion for fitness help brings our readership a thoughtful curation fitness guide and fitness product review. His burning desire is to share his fitness experience and offer some encouragement to anyone that is working to better themselves physically through healthy eating habits and being active.
As a visionary, his vision is a world where daily acts of self-love and care are a regular part of life.