Wondering if you should pause your exercise routine for inclement weather? No! Optimum fitness need not be disrupted by snow, rain, sleet, or simply chilly temperatures!
In particular, runners and bikers who enjoy outdoor workouts can still find solace in some of the most high-intensity, mood-boosting indoor cardio options. Find out how to get the most of your cardio fitness inside four walls.
Five Indoor Cardio Options to Keep Your Heart Rate and Interest Up
For some people, cold weather means a temporary end to outdoor sports play or a morning run. Yet cardio is still an important part of any exercise routine and should be incorporated regardless of the weather. According to the American Heart Association (AHA,) a minimum of two-and-a-half hours per week of moderate-intensity exercise is recommended to maintain optimum heart health.
Whether the weather is frightful or delightful, the following list of cardio exercises designed for the indoors can provide you with the health benefits and motivation you need:
This high-intensity indoor cardio workout routine first provides a helpful warm-up video. Then, you get launched into a series of kickboxing moves to rev up the heart rate while helping to tighten and tone muscles.
Dance and yoga? This trending fitness combo is perfect for getting the heart rate up and improving strength, balance, and length of your muscles. It can be practiced on a yoga mat and with or without three-pound hand weights. This routine can be tailored to moderate-to-high intensity fitness levels.
The great thing about Zumba workouts is that they can be tailored to every fitness level. This particular indoor cardio workout for beginners combines a 15-video music playlist for individuals seeking a lower-impact fun indoor cardio workout. Looking for a higher-intensity workout? REFIT has plenty of those as well!
For a higher-intensity workout that combines cardio-kickboxing and easy-to-follow footwork, you’ll love this sweat-producing workout. The 32-minute workout includes a warm-up and cooldown.
HIIT stands for “High-Intensity Interval Training,” and has remained a trending cardio workout for some time. HIIT is perfect for revving up the heart rate with short, intense bursts of physical activity, followed by periods of “active” rest. A high-intensity of mountain climbers may be followed by a low-intensity recovery period of walking in place.
Before attempting the exercises above, seek the advice of a fitness expert and/or physician. This is especially imperative for individuals with injuries or any preexisting health conditions.
Additional Indoor Cardio Strategies for Fat Burning and Strengthening
In addition to full workouts, there are a number of exercises intended to boost cardio, strengthen and tone muscles, and burn fat. Try mixing and matching the following:
Make sure not to overextend the knee when practicing lunges. You should always be able to see your front foot when in a lunge position. Start slowly with ten lunges on each leg.
Bending at your knees, lift your hands above your head, then slowly push up to a standing position. After several squats at a moderate pace, increase speed and intensity.
- Mountain Climbers
While in a plank (or push-up) position, lift one foot and bend the knee in toward the chest. Alternate legs and gradually increase your speed to a “running” pace.
- Knee Lifts
Place your elbows at your sides with your forearms extended. Alternate each knee to hit the top of each corresponding palm. Start slowly and gradually increase to an alternating jumping motion.
- Jumping Jacks
Try repetitions of 15 to 20, followed by a period of rest. Work your way up to five to ten intervals.
Following any type of cardio workout, it’s important to give your body a chance to cool down. Implement a few easy stretches at the end of each workout. Yoga poses such as downward -facing dog, cat and cow, cobra, and others are especially beneficial for your body.
At Wellworks For You, we specialize in helping companies implement fitness, nutrition, and comprehensive wellness programs for the workplace and beyond. If you’re seeking cardio workouts at home, contact us today at 800-425-4657.