This is how easy you can do your cardio workout at home. Without equipment! The best tips and exercises for endurance training!
Endurance training now in winter? Go for a run or what? No. You don't need to. There are many ways to do cardio workouts at home. Even without a treadmill.
So no more excuses :) Get off the sofa and into the sports leggings.
So you don't even have to leave your own four walls to train your endurance. Sounds wonderful, doesn't it?
Table of contents
The big advantage of doing cardio at home is that you're doing exercises that not only build your endurance. They also build muscle.
In short: very strenuous but at the same time very effective. More useful information about endurance training in the living room can be found under the exercises.
For the beginner, cardio training without equipment is perfect. But as you get better step by step, you'll soon realize that it no longer challenges you and doesn't give you enough momentum.
Then, at the latest, it's time to take your endurance workout to the next level. If you still don't want to leave the apartment for this, then the purchase of an exercise bike can really pay off.
The most space-saving and very versatile is an exercise bike like the Miweba Cycle MS400.
These devices are so optimal because you can choose from different difficulty levels. This exercise bike has 24 different levels. In addition, you save your joints and knees while cycling. We recently had a fitness bike in use and wrote a separate article about it.
A lot of variety ensures more stamina
If you don't want to get out of breath so quickly, your endurance training should be extensive. That means not just going for a run.
Swimming, cycling, dancing and an absolute insider tip: jumping rope. All this improves your endurance.
The more different things you try, the slower you will get bored. This will make you last longer.
You'll improve your endurance and strength at the same time if you regularly use a skipping rope. The more often you swing the rope, the easier it becomes. It's best to start on soft ground. Then the fall does not hurt so much :)
Also, the higher the quality of the skipping rope, the easier your swings will be.
The best exercises for cardio training at home
But how many repetitions are necessary for endurance training at home to really work? That depends on your fitness level.
Tips and whether you're more of a circuit training or interval training type can be found under the exercises.
Jumping jack
The absolute classic among the cardio exercises is the jumping jack. It's a great way to start your workout because it activates and warms up a lot of muscles.
- You start in an upright position. The hands are parallel to the body.
- Jump in the air and clap your hands over your head.
- At the same time, spread your legs.
- And immediately back to the starting position.
You've already completed the first warm-up exercise for your cardio workout at home.
Warm up with these 15 exercises!
High Knees
In this endurance exercise, you combine a typical running motion and high knee movements.
- Start walking on the spot.
- Take quick steps.
- Pull the knees up to the level of the hips or higher.
This home cardio exercise will get your heart rate up very quickly.
By the way: This exercise will also benefit your butt muscles :)
16 butt exercises that will change your life!
Squat and jump
Mega strenuous and mega effective. The perfect mix for butt, legs and endurance in just one exercise.
- You start with a squat. To do this, press your butt back and down.
- Do not push your knees forward, but push your butt down behind.
- Once your butt is level with your knees, make a jump in the air.
- Stretch an entire body through it really hard.
- When you land on the mat, immediately return to the squat position.
Air boxing
I love air boxing and incorporate it into every cardio workout at home. It's a great way to box away all your anger. Does super good! :)
- Stand up straight. Chest out, belly in.
- Tighten the middle firmly and run on the spot with small quick steps.
- Raise your arms to shoulder height.
- And do alternating right and left hand boxing punches forward.
Don't forget to run while you box!
For advanced users:
Take light dumbbells in your hands. But be careful: hold especially well!
Burpees
You love them or hate them - there are no opinions in between. In the beginning, you'll probably hate them more. They really are terribly strenuous. But once you get the hang of them, burpees are a great endurance exercise.
- Stand up straight.
- Start with a squat and transition into a squat.
- Place your hands on the floor.
- Quickly move into the push-up position. To do this, stretch your legs back in a kicking motion.
- Do a push-up.
- Pull the legs back in.
- And do a stretch jump.
By the way: Burpees should not be missing in any High Intensity Interval Training!
Lunges with knee lift
Looks mega simple, but is very strenuous. A great exercise with which you strengthen your balance and legs at the same time.
- Start in an upright position.
- Take a step back with your right leg.
- Bend your leg until your knee almost touches the floor.
- The front leg forms a right angle.
- Straighten up again and pull the right knee toward the chest. Without leaning forward with the upper body.
Mountain Climber
The Mountain Climber should not be missing from any cardio session. A very strenuous exercise that also strengthens the buttocks, legs and arms. An all-rounder with muscle soreness guarantee.
- You start in the push-up position. The arms are stretched. The hands are under the shoulders.
- Now begin to alternately pull the right and left leg to the chest.
- Make sure that your back remains straight. And that you tense the abdomen.
Jumping rope
An absolute insider tip is the skipping rope. It is very cheap and finds a place even in the smallest apartment.
The jump rope can make even very skilled athletes sweat enormously within a few minutes.
- In normal rope jumping (Easy Jump) it is important that you do not jump higher than necessary.
- The rope should be in contact with the ground at each swipe.
- Your torso is upright and your upper arms are close to your body.
- The knees are slightly bent.
Whether you should do cardio training at home in circuit or interval
There are a lot of exercises for your cardio workout at home. Many of them are counted as HIIT training. High Intensity Interval Training. This gets your heart rate and fat burning really going.
Lose weight with High Intensity Interval Training
Cardio training at home can be done as circuit training or interval training.
Whether you decide to do circuits or intervals: In order to quickly boost your fat metabolism during cardio training, you should only allow yourself a few breaks. The exercises are performed quickly.
Cardio training at home as a circuit
Circuit training is something we all remember from school. It has a somewhat dusty reputation. But it is mega effective!
You do different exercises always for a certain time. Then you switch to the next exercise. And then you start again from the beginning.
Or in other words, an exercise is performed for 30 seconds to 1 minute at maximum intensity. After that comes the next exercise.
Once you have completed the circuit of exercises, start again from the beginning. Beginners can do 2 circuits, advanced can do 3 or more.
Example: Your endurance workout consists of jumping jacks, jumping rope and squats with jump.
In circuit training, you do 30 seconds of jumping jacks, 30 seconds of jumping rope, and 30 seconds of squats with jumping. Now you take a break for 30 seconds. Then you start with a second and third circuit.
Cardio training at home as interval training
In 30 seconds to one minute you do as many repetitions as possible. This is followed by a short break.
And then you start the second set. Only when you have completed two or three sets of the exercise do you start the next exercise.
Example: Your endurance workout consists of jumping jacks, jumping rope and squats with jump.
In interval training, you do 30 seconds of jumping jacks for 3 sets, 30 seconds of jumping rope for 3 sets, and 30 seconds of squats with jumping for 3 sets.
One also speaks of HIIT training. High Intensity Interval Training. It makes you sweat and strengthens your endurance.
The best fitness equipment for endurance training at home
You have several options for endurance training in your living room. If HIIT is too boring for you, you can help yourself with equipment.
Machines and equipment pay for themselves if you train regularly and consistently.
1. the jump rope
The cheapest equipment for your endurance training is the skipping rope. Jumping rope is mega effective and makes the kilos fall.
10 minutes of intense jumping is said to be as effective as jogging for half an hour.
19 effective exercises with skipping rope
2. the cross trainer
One of the most popular machines is the cross trainer. It is especially popular with beginners because it is easy on the joints. This is a great advantage if you want to start losing weight and you are overweight.
In addition to your legs and buttocks, you'll also strengthen your arms.
3. the treadmill
Runners who want to do their laps in the winter don't have to venture out in storms and snow.
With a treadmill you can go jogging in any weather. You can set the speed yourself and are completely flexible.
4. the rowing machine
With a rowing machine you strengthen your endurance. But also your muscles benefit from it. Here, too, you can adjust the strength yourself.
The harder the rower can be pulled, the better it is for your muscles. Your arm muscles benefit most from the rowing machine.
Why cardio training at home is so great
Endurance training is very healthy for our body. And not only because we don't get out of breath so quickly when climbing stairs. But also because cardio units strengthen our cardiovascular system.
Those who train their endurance also ensure that stress is better relieved. At the same time, happiness hormones are released and flood our body. And that is especially important in the dark winter months.
However, most people make the mistake of not working out at all. It's so easy to stay in shape when you focus on cardio training at home.
In short, cardio training makes us fit and happy.
But even if you want to lose weight, you can benefit from the cardio workout. Per workout, you'll drive your heart rate up considerably. The maximum heart rate reaches 60 to 80 percent.
To keep going, your body needs a lot of energy and strength. So while you sweat, you burn off a lot of calories. And this then leads to the fact that the body falls back on its fat reserves.
By the way, training at home is also easy on your wallet. Instead of paying useless membership fees at the gym, you can treat yourself to new sports clothes or a girls' wellness vacation :)
Those who have a very stressful daily routine will also benefit from complete flexibility. Unpack the training mat and you're ready to go. You don't have to drive anywhere. As you can see, cardio training at home makes even your best sports excuse go away.
Our conclusion
If you want to do your cardio workout at home, you don't need any tools. A simple training mat is sufficient for endurance training in the living room. Have fun with your workout!
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