Even for the most extreme outdoor enthusiast some weather conditions can be a bit much to bear. Add to that you don’t have access to any commercial cardio equipment you might be tempted to slide on your endurance exercises. Here are 5 ideas to stay consistent with your cardio indoors without gym access.
Seated Low Impact Exercises
The pool can be a great place to do low impact aerobics. If it’s too hot or cold then your outdoor pool may not be the best option. Try some seated variations of heart rate elevating exercises like seated jacks or seated march. Putting these exercises together with rest or for a longer bought will allow you to keep a functional edge to your fitness level.
Use The Stairway
Get creative with your cardio by making use of those stairs in your home, office, or hotel. Put your stair walks together with some bodyweight movements to keep your heart rate elevated. For example, try five floors of stairs (only count the up if you have to go up and down) then do 20 squats and 10 push-ups before starting over. If you don’t have access to a stairway you can still use the same concept with step raisers.
Shadow Boxing
You may not have a big punching bag or speed bag. But you can still get a workout in by putting on your small gloves and facing off with your shadow. Start a workout with some basic moves and include some other heart rate elevating exercises to keep it interesting.
Jump Rope
It may seem so simple but it’s highly effective. Grab you a speed or weighted jump rope and find a room with space (keep in mind the marks the rope makes when hitting the ground). Challenge yourself to longer increments or put some other exercises in between intervals if you wish to avoid stressing your shins.
Tabata, AMRAP, or Circuit Style Workout (with high intensity exercises)
Make your entire workout a cardio session by combining exercises you can do inside with different programming methods.
-Tabata style workouts are done with approximately 6 exercises with :20 of work followed by :10 of rest. The difference with tabata is you go for about 4 minutes of the interval sets with one exercise before moving to the next exercise.
-If monotony of one exercise doesn’t appeal to you then give AMRP a try. As many reps as possible (AMRAP) refers to combining exercises with the goal of getting as many reps or sets finished in a certain amount of time.
-Still need to change things up then try circuit training. This is a series of exercises in small or giant sets. You cycle through the entire exercise series according to time or reps then repeat the circuit again.
Click here for cardio workout example!
Click here for cardio workout example!
(More workout examples on our website)
Whatever your fitness goal or ability level choose fitness options you will stick with because consistency is key. Start where you stand and...keep on stepping!
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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