Cardio exercises are often preferred by those who aim to lose weight. The most popular cardio exercise is running. This activity is effective at burning calories in a short amount of time. Besides running, there are many options for cardio exercises that you can do without leaving your home.

Recommendations for Indoor Cardio Exercises

Cardio exercise, also known as aerobic exercise, is one that requires a lot of oxygen and works many large muscles. These include any activity that raises the heart rate, speeds up breathing, or strengthens the heart and lungs. Some indoor cardio exercise options are:

• Squat jumps

Squat jumps are a modified squat movement incorporating a jump, which helps to train the lower body muscles while also enhancing body balance and agility. You may be familiar with this exercise as it usually serve as a warm-up for those engaging in tennis, basketball, or soccer.

To perform squat jumps, stand upright with your feet shoulder-width apart, bend your knees, and lower your buttocks down as if sitting. Then, jump by pushing your feet off the ground. Upon landing, position your body into a squat and repeat the motion 8–10 times per set.

• Burpees

Burpees are a movement that engages many muscle groups, such as legs, buttocks, abdomen, arms, and shoulders. To do this, position your body upright with your feet shoulder-width apart. Push your body down into a squat position, and keep your feet flat on the ground. Place your palm on the floor in front of your feet.

Kick your feet back to form a push-up position, then jump forward until your body returns to a squat. Proceed by standing upright, jumping, and clapping both hands above your head. Repeat by returning to the squat position. Do burpees 8–10 times per set and repeat for 1-2 sets.

• Jumping jacks

Jumping jacks are a popular choice for cardio workouts at home. The movement starts by standing upright with feet shoulder-width apart, then jumping and spreading the legs wider than the shoulders when landing. While you open the leg, bring the hand up beyond the head and clap above the head. Repeat this movement for 10 times per set and perform 2–5 sets.

• Rope jumping

Cardio exercises can also be done using equipment, such as jumping rope. Jumping rope is one of the most effective cardio workouts. To do this, you need a skipping rope that suits your height. The skipping rope should not be too long or short to minimize shoulder and elbow movement and reduce the risk of injury.

While jumping, your wrists will act as a pivot to rotate the rope. When jumping, keep your right and left feet together, and jump with the support on the middle part of your foot. Allow your knees to bend slightly when jumping and maintain a straight body position with your head up and facing forward.

Continue jumping rope until you get the right rhythm. If you're experienced enough, you can choose a heavier rope to increase the intensity of the workout.

• Lunges

Lunges are performed by standing upright with feet shoulder-width apart. Ensure your body is straight, then put one leg a step forward. Next, bend your knee ONLY on the front leg to approximately 90 degrees, and slowly lower your body. Your foot should land flat and remain flat on the ground. Your rear heel will rise off of the ground. Distribute body weight evenly on both legs.

Push your body upwards and maintain the weight on the front foot's heel to apply pressure on the abdomen. Repeat according to your ability, then switch foot support.

Lunges have many variations, such as side lunges where the feet move sideways, walking lunges, sliding lunges, etc.

Cardio workouts don't always have to be outdoors. You can do cardio exercises at home by following instructor videos or other media. If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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