Simple Indoor Cardio
Updated: Jan 14, 2019
I'm a big supporter of total body confidence AND overall health, both mental and physical; no matter what a person's size, weight, or skill level, I think it's important to elevate your mood, get stronger, and give your system what it needs to be the best it can be.
We're not all able to afford a gym membership, we don't all live in a climate or area ideal for outdoor workouts, or our schedules include minding little ones or minimal spare time. This post features some at-home workouts, supplied by my dear friend and favorite workout buddy Kim. Some links for cheap equipment (not necessary, but nice to have) are at the end of the post.
"Stretching at least 5 minutes before and 10 minutes after is ideal. As always, check with your doctor to make sure you're able to safely do these moves, and stop if you feel dizzy or have sudden pain. I find a good pair of sneakers and a sports bra are ideal for the standing moves which require jumping. Music also makes it better.
While a basic Yoga mat is not too expensive (under $10 and up), you can also use a beach towel or folded sheet to create a buffer between you and your rug or hard flooring for the floor moves.This whole list, if done twice thru will be about 15 minutes.I try to find a number in my head to count to (seems less agonizing than doing a full minute or 2 at a time...) start with 30 maybe. I would do all of these in a row and then start over. If you want to add time, do it a 3rd time, or pick a higher number. If you want to add hand or ankle weights to challenge yourself more, great.
Try not to rest in between sets...or if it's a combo arm & legs move, just do one or the other if you get too winded. Just try to keep moving so your heart rate stays up. When I'm about to cave, I always switch back to the high knees one...it's like my 'rest' move!"
STANDING MOVES (Count 30 each)
Pretend Jump Rope. You can jump straight up and down, or just a bit side to side, which ever is comfortable. Use your arms as if you really have a rope and you'll jump higher. It's weird but it also keeps you from getting tired or bored as fast. Or, if you have a real jump rope, even better!
High Knees. Like spastic marching; get your knees as high as you can. If you want to add more calorie burn, add arms up and down like throwing a ball over your head.
Jump and Twist. Similar to jump rope with arms out, twist at the waist.
Pretend Skiing. Jump/lunge to the left and swing arms left across your body, then jump back, swinging arms across to the right (like you are a speed ice skater).
Sumo Punches. Get in a squat position, feet wide apart. Lower down as much as is comfortable. Punch left and right, twisting into the punch at the waist and alternating arms. You can do this without the squat part, but by squatting you burn a lot more and tone legs.
Jumping Jacks. Just like Mom used to do! Make sure you get your arms up high.
Sumo Windmills. Same posture as sumo punches, swinging arms in alternating big circles, forward one set then backward one set.
Jumping Lunges. Start in a lunge position, one foot out in front, back leg bent, knee as close to the ground as is comfortable. In one move, jump up and switch feet. You'll probably lose your balance at first, but they get easier!
Opposite arm/leg reaches: On hands and knees, stretch out left arm out in front of you, and at the same time, right leg. Count 3 seconds, then switch.
Mountain climbers: Hands on the ground in front of you, one foot back, one forward. alternate jumping feet forward and Here's a video by Livestrong.com to explain it better...
Up and Down Planks: Get in a half push up position on hands and knees (arms extended, knees bent). from up-right position on hands, drop down one arm at a time to elbows, keeping torso off the ground. go back up to hands. alternate up and down. this one works your back, arms, and abs too. One down and back up is one count.
EQUIPMENT FOR UNDER $50
Pink Hibiscus Yoga Mat $10 - WalMart
Go Fit Speed Jump Rope $10 - Dick's Sporting Goods
Hand weights - Various from $3 - $14, at WalMart
C9 by Champion Racer Sports Bra - from $8 and up - at Target
New Balance has a wide range of general athletics sneakers for women for under $50, but not many for men. Various brands of footwear in various price ranges for men and women are listed here. Also here. And here.
If you want man-made material sneakers, check out these Saucony Jazz Low Pros for guys or these Bullets by Saucony for gals. I have some hot pink man made material Pumas, but I don't see anything comparable for under $50 on their site right now.