5 At-Home Aerobic Exercises For People Who Dislikes Running, Swimming or Cycling
Regardless of weight, age, or athletic ability, aerobic exercises are beneficial for everyone!
Aerobic exercise is sometimes known as "cardio exercise" in which oxygenated blood is pumped through your heart to deliver oxygen to the working muscles.
Your aerobic exercise plan should be practical, simple, and realistic!
But not everyone likes running, swimming or cycling. That's why I want to give you a few different options for aerobic exercises you can do at home.
How Your Body Responds To Aerobic Exercise
During aerobic activity, you repeatedly move large muscle groups in your arms (biceps and triceps), hips, and legs. You will most definitely notice the reactions of your body.
- You breathe faster and deeper during the workout. It will maximize the oxygen amount in your blood.
- Your heart beats faster, increasing blood flow to your muscles and lungs.
- Your body even releases endorphins, 'natural painkillers.'
What Are The Effects of Aerobic Exercise on Your Health?
These are the benefits of aerobic exercise for your health:
- Boost your mood
- Regulates your weight
- Helps you sleep better
- Lowers blood pressure
- Helps regulate blood sugar
- Strengthens cardiovascular health
- Reduces asthma symptoms
- Relieves chronic pain
- Strengthens the immune system
- Enhance brain performance
- Reduces the risk of falling
- Affordable and accessible
So, these effects are amazing. But which exercises are considered aerobics?
5 At-Home Aerobic Exercises For Fat Loss
You don't need to access the gym for heavy equipment to get a good workout. You can perform these aerobic exercises with your body weight or other simple equipment, such as a rope or kettlebell.
1. Jumping Rope Workout: Burn Fat & Train Cardio
- Jumping rope is a low-impact and straightforward exercise.
- You can do it anywhere with enough space to swing the rope.
- It's a highly efficient exercise. Research suggests that a daily 10-minute jumping rope activity is just as effective as a 30-minute jogging program.
Jumping rope trains your lower body: Quads, Glutes, Hamstrings, and Calves.
2. Boxing or Kick Boxing: For Cardiac Health, Weight Loss & More
- Kickboxing burns calories faster than boxing.
- You don't have to get in the ring or leave your house to get a good boxing workout.
- Kickboxing can be excellent for your joints, heart, strength, and coordination. It is also a great way to manage stress.
By incorporating different kinds of punches, kicks, and shuffling movements, you can train your Core, Upper body, and Lower body muscles
3. Calisthenics Exercise: Build & Strengthen Muscles
- Calisthenics is low-equipment bodyweight movements that will help you get stronger and improve your cardiovascular fitness.
- The benefits of calisthenics include improved mobility, long-term health, reduce injury, and more calories burned.
- You can do a quick gym routine anywhere from your office to your living room.
- Examples are Push-ups, Pull-ups, Planks, Squats, Lunges, Trunk twists.
4. Moving Planks: Cardio, Core, Upper Body Exercise
- Moving planks is a great upper body exercise that build core strength, stamina and it also flattens your tummy.
- It involves moving between two levels - requires you to lift from forearms up to hands and back down, all in perfect plank form.
- Combining the traditional plank with any exercise increases the difficulty and increases your heart rate by engaging more body parts.
Popular variations are Mountain Climber, Army Crawl, and Plank Jack.
5. Overhead Loaded: Carries For Strength, Size & Performance
- Overhead-loaded carries workout is a great way to build overall strength.
- Pick up something heavy - a kettlebell, dumbbell, or barbell - then carry it around.
- You can carry weights in both arms and only one at a time.
- These exercises increase your heart rate, build muscle strength in your core and arms.
- Help improve your posture by strengthening your upper back.
How Much Aerobic Exercise Do You Need?
The American-Heart Association recommends getting 30-minute aerobic workout or more for five or more days a week.
However, you can alternate this workout plan according to your fitness level and desire. For example, you can incorporate some other activities into your workout routine.
Aerobic Exercise - Takeaway
There are many ways to perform aerobic exercise, and not all of them require running, swimming or cycling.
Regular moderate fat-burning aerobic exercises increases your stamina, strengthens cardiovascular health, reduces anxiety, depression, and boosts your energy levels.
In addition to aerobic exercises, you should also try at-home strength workout and stretching exercises to improve your overall strength, endurance, and flexibility.
If you have any medical condition that prevents you from participating in aerobic activities, ask your doctor about alternatives.