Easy cardio exercise at home

Cardio exercise is very useful for maintaining heart and lung health, losing weight, and making the body feel fit. You also don't have to bother going to the gym because cardio exercises are generally easy and can be done at home.

The cardio exercise movement consists of three parts, namely the warm-up movement, the core movement, and the cool-down movement. Each part has its own benefits and series of movements. Here are the steps you need to do.

Cardio exercise warm-up movement

Reporting from the NHS page, the warm-up movement aims to prepare the body before carrying out heavier core movements.

Warming up can reduce the risk of injury and pain, flex muscles, and increase blood and oxygen flow throughout the body.

To warm up cardio at home, here are the steps:

1. Start with a 3 minute walk, then work back and forth.
2. Clench your palms together, then swing your hands together in rhythm with your footsteps.
3. Still clenching your palms, stretch your hands forward
4. Step your left heel forward, then return to the starting position. Perform alternating with the right heel for 60 seconds.
5. Lift your left knee, then touch it with your right hand. Make sure that your thighs and legs are straight so that they form a 90 degree angle.
6. Perform alternating with the right knee for 30 seconds.
7. While walking, move your shoulders back and forth. Do each 5 times.
8. Stand with your feet shoulder width apart. Extend your arms forward, then bend your knees as if you were going to squat. Repeat 10 times.

The core movements of cardio

There are many core cardio exercises you can do at home. Here are a few examples:

Skaters

Start by standing, then jump to the right side. Land on your right leg with your left knee bent straight.

After that, jump back to the left side. Repeat this cardio exercise 6-8 times.

Rollback

Start by standing straight. In one stance, sit down and push your torso back until your back touches the floor.

When your back touches the floor, lift your hips and feet up. Roll back forward until you are back on your feet. Repeat 10 times.

Bench runners

Stand in front of a box with your right foot on it. Switch the position of the leg quickly to the left leg, then the right leg back. Repeat 10 times.

Jump rope

Stand with your elbows at your sides bent, as if you're about to jump rope. Then, start jumping in all directions while swinging both hands. Do it for 20 seconds.

Fast-feet drop

Start by standing with your knees bent. Move your feet quickly like you are running.

After 5 seconds, drop your body as if you were going to do this push-ups . Repeat this whole step for 20 seconds.

Cardio exercise cooling movements

There are various types of cardio cool-down exercises that are easy enough to do at home.

They all have the same benefit of restoring your heart rate and breathing and relaxing your body.

Here are the movements you can do:

• Stand with your arms stretched out to the sides and spread your legs. Touch your left foot with your right hand, then stand back up. Repeat with the other hand and leg. Do it for 30 seconds.
• Stand on your left leg, bend your left knee and place your right foot on it. Push your body slowly down like a position squat . Do it for 30 seconds, then repeat with your right leg.
• Stand straight, then bend your left leg back so that your heel touches your butt. Hold this position for 30 seconds, then repeat with the other leg.
• Stand with your legs spread apart and place your hands on your hips. Raise your left hand over your head, then push it to the right. Follow the direction of motion with the body, then repeat to the left. Do it for 30 seconds.
• While standing straight, raise your hands above your head. Bend your left elbow back, then touch it with your right hand. Do this for 30 seconds, then repeat with the other hand.

Cardio exercise is one of the best choices for those of you who want to exercise regularly at home. Even though it's simple, the various movements in it are effective at making you sweat without having to spend a lot of time and space.

Cardio exercise is also safe for all age groups as long as there are no complaints after doing it. Try to make it a routine and feel the benefits for body fitness.

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