Do you want to get fit without spending too much time or effort? If yes, then cardio exercises are perfect for you.
Cardio workouts are low-impact exercise routines that target your heart and lungs. They also improve your cardiovascular health.
Cardio workouts are generally considered to be aerobic activities such as running, cycling, swimming, rowing, walking, etc.
These types of exercises burn calories and build muscle mass. In addition, they increase your endurance levels and boost your metabolism.
Aerobic exercises are great for burning fat and building muscles. The key is to perform these exercises regularly.
For example, you can start with 30 minutes of brisk walking every day. Then gradually increase the duration and intensity until you reach 60 to 90 minutes per session.
This article will discuss the best cardio workouts for men that you can do from the comfort of your own home.
What Is Cardio?
Aerobic exercise improves your fitness level by increasing your stamina. It helps in reducing weight gain and improving body composition.
This type of workout burns a lot of calories and increases your metabolic rate.
Aerobic exercise includes any activity that requires oxygen consumption. Examples include running, jogging, biking, swimming, dancing, etc.
But there are many cardio workouts that you can do at home too.
Benefits Of Cardio Workouts
1) Improves Your Fitness Level
Aerobic exercise boosts your energy levels and improves your overall physical performance. It also reduces stress levels and strengthens your immune system.
2) Reduces Weight Gain
Cardio exercises help you lose weight and maintain a healthy body. Adding some yoga for belly fat to your cardio exercises can also help fat in that area and strengthen your core.
3) Boosts Metabolism
When you engage in regular aerobic exercises, your body starts producing more mitochondria (the powerhouses of cells). This means that it becomes easier for your body to metabolize food and burn fat.
4) Build Muscle Mass
Cardio exercises help in building lean muscle mass. This makes you look good and feel better about yourself.
5) Reduces Risk Of Heart Disease
Regular aerobic exercise lowers your risk of heart disease. It also reduces blood pressure and cholesterol levels.
6) Increases Endurance Levels
Cardio exercises help improve your endurance levels. You can easily go on a long walk or run without getting tired.
7) Helps Reduce Stress Levels
Exercise releases endorphins which make you happy. It also calms down your mind and relaxes you.
8) Boosts Immune System
Regular exercise boosts your immunity and keeps you healthy. It also protects you against illness.
9) Promotes Healthy Sleep Patterns
Exercise helps you sleep well and stay awake during the night. It also helps you wake up feeling refreshed.
10) Improves Mental Health
Exercise helps you control your emotions and manage stress. It also improves self-esteem.
12) Keeps You Fit
Exercise prevents obesity and diabetes. It also maintains your bone density.
13) Improves Quality Of Life
Exercise improves your quality of life. It gives you a sense of accomplishment and satisfaction.
14) Makes You Feel Good About Yourself
Exercise makes you feel good about yourself. It builds confidence and self-esteem.
15) Enhances Self-Esteem
Exercise helps build self-confidence and self-esteem. It also helps you develop self-discipline.
16) Helps In Managing Depression And Anxiety
Exercise helps you deal with depression and anxiety. It also relieves stress and tension.
17) Improves Mood
Exercise helps you cope with negative thoughts and mood swings. It also lifts your spirits.
18) Helps Manage Pain
Exercise helps you manage pain. It also eases stiffness and soreness.
19) Improves Memory
Exercise improves memory and concentration. It is a great way to enhance brain function.
20) Relieves Stress
Exercise helps relieve stress. It also makes you happier.
What Is High Intensity Interval Training (HIIT)?
High intensity interval training, or HIIT, is a form of exercise that involves alternating periods of high-intensity activity with low-intensity recovery periods.
The goal of this type of workout is to get your heart rate up and burn more calories in less time than you would by doing steady state cardio at the same pace.
Here’s how it works: You start out at a moderate pace, then speed up for 30 seconds as your body starts working harder.
When your heart rate returns to normal, you slow down again until you reach the starting point. Repeat this process several times during an hour-long session.
Advantages Of HIIT Workouts
There are many benefits associated with HIIT workouts, including:
1) It burns fat faster than traditional cardio routines.
2) It can help you lose weight.
3) It helps build muscle.
4) It improves cardiovascular health.
5) It boosts energy levels.
6) It makes you feel better about yourself.
7) It can be done anywhere!
8) It doesn’t require any equipment.
9) It can improve your mood.
10) It’s lots of fun!
Best Indoor Cardio Exercises For Men
Are you looking for ways to get fit at home without spending too much time or effort? If yes, then you should try these simple exercises.
They are easy to follow and are great for shredding calories, especially if you follow a HIIT workout.
1) Jumping Jacks
This is one of the best indoor cardio workouts that can be done in a short period of time. It helps burn calories quickly and also improves your stamina.
Start with jumping up and down on the spot. You can do it as many times as possible.
These are another great exercise routine for burning fat and improving your strength. Stand straight with your feet shoulder width apart.
Now lower yourself slowly by bending your knees and hips until you reach a 90 degree angle.
Hold this position for about 30 seconds. Then stand back up again and repeat it 10-15 times.
3) Stair Climbing
Climbing stairs is not only good for your heart but also burns lots of calories. Just make sure that there is no one behind you when doing this activity. Place your hands against the wall while going up the stairs slowly.
If you want to bring more variety into your stair climbing, a step climber is a fantastic addition to your home workout routine. Jacobs Ladder X is popular as it offers four diverse climbing positions, allowing you to exercise different muscle groups at varied intensity levels. Check out our complete Jacobs Ladder X Review and find out if it lives up to the hype.
Burpees are an excellent way to lose weight and tone your body, making them a fantastic cardio workout for women and men alike. Lie flat on the floor and raise your legs into the air.
Lower them back to the ground and jump up so that your body forms a straight line from head to toe. Repeat this move 15-20 times.
5) Running In Place
Running indoors is another effective exercise routine which will help you burn more calories. Simply start running clockwise around the room.
When you run out of space, stop and turn around. Continue to run counterclockwise. Do this for 20 minutes.
6) Jump Rope
If you want to burn some extra calories, then jump roping is a great option for you. All you need is a rope and a pair of sneakers.
Start with skipping rope first. Skip for 5 minutes and rest for 3 minutes. Then skip for another 5 minutes and rest for 2 minutes.
Keep repeating this pattern until you have completed 1 hour.
7) Battle Ropes
Battle ropes are similar to jump ropes except they use two ropes instead of one. The idea is the same; you just need to alternate between the two ropes.
8) Kettlebell Swings
Kettlebells are an excellent piece of fitness equipment, and they come in different sizes. Swing them like a pendulum using both arms.
Boxing works all major muscle groups including chest, shoulders, triceps, biceps, abs, and thighs.
So if you are looking to build muscles, boxing is a great choice. It's also a fantastic cardio workout and really gets your blood pumping.
10) Rowing Machine
A rowing machine is a great tool for toning your upper body. Sit upright on the machine facing forward.
Your elbows should be bent and placed firmly on the armrests. Pull the handles toward your chest until your arms are fully extended.
This makes a great cardio workout too and burns lots of calories. Check out this article to learn how many calories rowing burns.
11) Elliptical Machine
An elliptical machine is a combination of treadmill and cross trainer. It offers an aerobic workout plus lower impact than regular treadmills.
12) Dumbbell Thrusters
Dumbbell thrusters work your entire core as well as your arms. You can do these either seated or standing.
Hold a dumbbell in each hand at your sides. Keeping your torso still lift your right arm up over your head (elbow slightly bent).
Next, bend your elbow and bring your forearm down towards your side. Reverse the motion bringing your left arm overhead. Alternate back and forth for 30 seconds.
13) Jogging With High Knees
High knees are a simple way to increase your speed without straining your joints.
Run by placing your front foot down and pushing off with your rear knee. As soon as your rear leg touches the ground, quickly push it back up again.
Go about 10 feet before stopping and starting over again.
14) Three-way Push-ups
These push-ups require no equipment and are perfect for beginners. They target your chest, triceps, and shoulders.
Begin by lying face up on the floor. Place your forearms directly under your shoulders and keep your elbows close to your sides.
Raise yourself into a kneeling position so that your body forms a straight line from your ankles to your neck.
Lower yourself back down to the ground, making sure to keep your elbows tucked in tight against your sides.
That’s one rep. Complete 15 reps and then repeat three times.
15) Lunge Jumps
Lunge jumps strengthen your quads, glutes, hamstrings, calves, and abs. Stand tall with your feet hip width apart.
Step forward with your left foot and place your right foot behind you. Push off with your left leg and leap into the air.
Land softly on your right leg, immediately lunge forward with your left leg, and land on your left foot. Jump back to start again. Continue alternating legs for 20 minutes.
Indoor cardio workouts are an excellent way to burn calories and keep yourself fit and healthy.
If you incorporate HIIT, you'll see great benefits, and you don't even have to exercise for long.
You don't need much equipment to perform at-home cardio workouts, and there's no need to visit the gym!