15 Minutes Beginners at Home Cardio Workout
Now more than ever, people want more results in less time, and they also want to save money. As a result of this fact, many people are turning to cardio at home workouts. If you want to lose body fat, improve your health, and save time and money, then at home workouts are your ultimate solution.
Don’t be fooled into thinking you can’t transform your body and improve your health without spending a penny on workout equipment. That just isn’t true, and in many cases you can get better results with at home cardio workouts without any equipment.
As a personal trainer, it was necessary to the success of my business to provide my clients with a time efficient cardio workout that could be done at home. After much study along with trial and error, I discovered the key to highly effective at home workouts that could be completed in only 15 minutes that were more effective than traditional cardio workouts that lasted 30 minutes or more. That method is what I refer to as “bodyweight cardio.”
The bodyweight cardio circuits are a series of different bodyweight exercises completed in succession with little to no rest until the end of each circuit. This method is excellent for burning fat, increasing heart health and saving time and money because it can very easily be done at home and requires no equipment.
At Home Cardio Workout Tips:
Choose exercises that engage a lot of muscle mass at one time.
For instance, you should choose planks over crunches, squats over leg lifts, and other big compound movements over isolation exercises. This will allow you to burn more calories while you are working out and keep your metabolism elevated for a greater period of time.
Keep your rest periods to a minimum.
The best way to do this is to only rest after you complete a circuit; by doing so the workout will be more challenging. However, you will complete the workout in a shorter period of time, and you will increase the rate at which your body burns fat. Furthermore, this will allow you to build lean muscle. That is something traditional cardio workouts just can’t do.
Progress to move challenging exercises.
You should definitely start out with exercises that are easier to learn and are appropriate for your experience level. By progressing to more difficult exercises, you will keep challenging your body. This will allow you to keep getting the results you want without hitting the dreaded plateau.
Beginner Sample at Home Cardio Workout:
- Jumping Jacks x 50
- Squats x 15
- Elevated Push-ups x 12
- Assisted Inverted Rows x 12
- Plank x 30 seconds
- Mountain Climbers x 10 each leg
Perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.
Intermediate Sample at Home Cardio Workout:
- Squat Thrusts x 15
- Jump Squat x 10
- Spiderman Push-ups x 12
- Inverted Rows x 12
- Side Plank x 20 seconds each side
- Burpee x 10
Once again, perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.
- To add variety to your workouts, perform your exercises at different speeds. For example: perform a set of squats as fast as possible while maintaining control and perfect form. The next time, perform a set of squats very slow and controlled.
- Instead of performing a certain number of circuits, you can also perform as many circuits as possible in a set period of time. For example: set a timer for 15 minutes and complete a circuit as many times as possible.
- Progress to more advanced exercises, increase the number of repetitions you perform for each exercise, and decrease your rest periods. Those simple changes can allow you to keep experiencing body transforming results.
These sample body weight cardio workouts will allow you to get greater results in a much shorter period of time. Not only will you get better fat burning and health benefits compared to traditional cardio workouts, but you will also build lean muscle, which is something traditional cardio workouts cannot do.