One of your goals from working out at home is to lose a substantial portion of the excess weight you’re carrying around. There are two ways to do that — reduce your caloric intake or increase your aerobic activity level (which creates a calorie deficit—burning more calories than you take in).
Or both, and doing aerobic exercise at home is a great way to burn calories, raise your target heart-rate and shed the fat you might have put on if you work at home now.
Aerobic Exercise is an excellent way to reduce stress as it releases endorphins into the bloodstream where they work on the brain. Aerobic exercise also increases your heart and lung efficiency and can reduce your blood pressure, our resting heart rate and your chances for a stroke or a heart attack.
Most aerobic exercises can be done outside of the gym, and the best ones don’t require any gym equipment (save maybe a bicycle). The key to doing aerobic exercises at home is pushing yourself to the upper limits of your endurance with each exercise that you perform.
To obtain quality cardiovascular fitness, it’s recommended that you perform your aerobic exercises 3 to 5 times a week for 30 to 60 minutes each session for optimal results.
The one big thing to aim for is giving your heart and lungs a vigorous enough workout (long enough and hard enough) to get the benefits from aerobic exercise. If you’re new to working out or coming back after a long layoff, then you must start slowly to build up to the 30 to 60 minutes of recommended activity.
To determine if you are working out at the correct intensity, listen to your body and respond accordingly, as you should be winded, but still able to talk. If you can’t talk, then you’ve pushed yourself too hard, and will need to dial it back some until you’ve built up the necessary endurance.
The most effective aerobic exercises at home are the ones that are easy to perform and get your heart rate up – obviously running, climbing stairs and jumping rope are great and effective aerobic exercises to do at home; jumping rope is vastly under-appreciated, but it’s a mainstay for boxers in training for a reason – it works to elevate your cardio capacity almost like no other exercise. There are a myriad of variations you can do to increase the difficulty of jumping rope, and all of those should be explored.
Home Machines
If don’t like the atmosphere of a gym, but see the benefit of exercise equipment there seems to be 100s of types of equipment to buy. However, if aerobic exercise is your goal, treadmills and rowing machines are some of the best choices.
A bicycle is always a nice piece of equipment that you can use to vary your cardio routines.
Workout Videos
Workout videos are more than a cottage industry they have become a huge staple in the exercise industry.
There needs to be a lot of trial and error regarding which home workout videos will be more effective for you, but you’ll see that so many of the quality trainers have multiple regimens that target specific exercise goals (cardio, abs, butt, legs, etc.).
Workout videos are fun to incorporate in your quest, because they tend to organize and combine a wide variety of moves, exercises and concepts that you might not think of on your own.
The top trainers have had extraordinary success in what they do, and they’re sharing their years (if not decades) of knowledge with you about the most effective aerobic exercise to be done at home.
Have you heard of the Turbulence Training Program? No, then you need to check it out as you’ll more and/or different exercise suggestions on how to formulate an at-home cardio routine that will do wonders for your heart and lungs.
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