These 9 aerobic workouts are sure to get your heart racing! Put them to the beat of your favorite pop song and feel the tension and fat melt away! These exercises are simple to perform at home and will aid in the development of immunity. Try to complete at least three sets of any four of them.
Skipping activates the Shoulders, Quads, Glutes, and Calves in a simple and efficient way. Jumping rope is said to burn approximately 1300 calories each hour (wow!). Try the cross jump, double jump, and single-leg leap to add variety to this workout. It is necessary to have a minimum of 250 skips.
Burpees strengthen the chest, triceps, deltoid muscles, quadriceps, and hamstrings. You can perform a burpee at home by following these steps:
- Stand with your feet shoulder-width apart and your arms at your sides, with your weight in your heels and your arms at your sides.
- Squat by pushing your hips back, bending your knees, and lowering your body.
- Place your hands exactly in front of and just inside your feet on the floor. Transfer your weight to them.
- In a plank posture, jump your feet back and gently land on the balls of your feet. From your head to your heels, your body should create a straight line. Allowing your back to droop or your butt to stick up in the air may prevent you from exercising your core properly.
- Jump your feet backward until they are almost outside your hands.
- Excitedly leaps up into the air by reaching your arms above.
- For your next rep, land and quickly descend back into a squat.
Burpees are a great full-body exercise, and you should perform at least 20 to feel the heat.
3. Jumps from a squat
To strengthen your legs and have that beautiful bottom, do this hard workout!
- Stand with your feet shoulder-width apart in a standing posture.
- Squat as though it were a regular squat.
- Jump in the air as you finish the downward motion.
- To complete rep one, drop your body back to a regular squat posture as you land.
- Perform at least three sets of 10-15 repetitions with no more than 30-60 seconds of break between sets.
- It’s also important to maintain a consistent tempo during the workout.
4. Jacks of All Trades
We’ve been doing this since we were children! Warm-up with this full-body workout will also help loosen up your muscles. At least 30 of these should be completed.
- Begin with your feet together and your hands down by your sides.
- Jump your feet out to the side and simultaneously lift both arms over your head.
- Return to the starting location as soon as possible. And then do it again.
- It’s a good warm-up activity before you get into some serious cardio training.
5. Donkey Kick
Get down on your hands and knees and work those glutes and hips!
- Lie down on your back on the mat on all fours (hands under shoulders, knees under hips).
- Flex right foot and raise the right knee to hip level while keeping right knee bent 90 degrees.
- Lower the knee without letting it contact the floor, then raise it again. Perform 15 repetitions.
- Switch legs and repeat.
6. Knees that are too high
High knees will give you killer quads on the spot. To feel the heat, you must complete at least 30 reps.
- Stand with your feet hip-width apart and run in place, alternately bringing both knees to your chest, at a steady speed.
- Complete the task as soon as possible.
7. A corkscrew
A fantastic abs and obliques workout! Perform three sets of ten repetitions on each side.
- For further support, lie on your back with your hands slightly below your lower back.
- Keep your legs straight and your navel sucked.
- Raise your legs off the ground until they are at a straight angle to your upper body.
- Rotate your legs completely while keeping your core firm and your legs together.
- Maintain a firm grip on your abs throughout the workout.
A basic push-up is a great method to develop your chest and arm muscles, and it’s simple to scale as you become stronger. Begin with three sets of five repetitions and keep pushing yourself each time you perform this exercise.
- Lie down on your back with your palms down and your arms about shoulder-width apart, facing the ground. With your elbows pointing towards your toes, they should be approximately close to your shoulders.
- Raise yourself up with your arms. In plank position, your weight should be supported by your hands and the balls of your feet.
- If you’re having trouble obtaining the correct form, tighten your abs and clench your buttocks.
- Scaled version: Knee push-ups with your weight on your knees rather than your feet’s balls.
9. Butt Kicks
For those monster glutes and hamstrings! Three to four sets of ten butt kicks per leg are recommended.
- Stand shoulder-width apart with your feet shoulder-width apart and your arms bent to the sides.
- Bend your right knee and contact your buttocks with your right ankle, as if you were running.
- Repeat with the opposite leg, increasing the speed after it’s mastered.
So, how did it go for you? It’s simple to compile a list of aerobics exercises to practice at home for the short term, but long-term changes are more difficult to achieve. Remember how we said before that we have a “rigorous and severe routine”? You must be disciplined and committed, which many people find to be the most difficult component of a fitness pilgrimage, or you will burn out quickly. You want, no, you want, long-term outcomes. Fitness and weight-loss retreats can help with this.
Fitness retreats are a great starting point for you to begin your journey to a healthier you. It’s a support network of like-minded individuals looking to achieve similar goals. You’ll learn how to properly nurture your body through not only exercise but also through realistic diets that provide proper nutrition that you can easily whip up in your kitchen. Fitness retreats are more than just exercise training, they provide life skills that you can take home with you, so you can confidently pick up at-home aerobic workout routines like this one, and maximize your results.
The bottom line
Aerobic exercise is good for your heart, lungs, and muscles. You don’t even have to leave your house to incorporate it into your workout. Just remember to warm up and take it easy at first, especially if you’re trying out a new move.