A successful cardiovascular workout is possible in your own home. Cardiovascular activity is beneficial for your health because it reduces the risk of heart attacks, diabetes, high blood pressure, high cholesterol and other chronic diseases. Cardio is also an important component of weight loss. According to an article in "Women's Health," Tom Holland, a coach and exercise physiologist in Darien, Connecticut explains, "The key to staying motivated is variety. Constantly mixing it up during a single workout session keeps your body guessing, changing, and improving."
High-Knee Jumps
High-knee jumps are an effective cardio exercise that can be performed in the comfort of your home. To perform, jump in place, alternating bringing each knee up to your chest. For a less-intense routine, alternate between bringing your knees to your chest without jumping up and down, and then the high-knee jumps. This option provides an effective interval cardio workout as well.
Stair Climbing
If you have stairs in your home, stair climbing is an obvious cardio exercise. To make the activity more engaging, set a goal to reach. For example, work toward a set time, number of flights or pace. Add intensity by skipping every other stair or jumping on each stair with both feet.
Consider adding intervals to change up the exercise as well. For example, walk up and down the stairs for one minute followed by running up and down for one minute. Repeat until you have reached your time goal.
Jumping Jack Shuffle
Jumping jack shuffles are an efficient cardio exercise that require no equipment. Alternate jumping one foot forward and one foot back while at the same time bringing your arms out to the side, over your head, and back down.
Track your intensity by monitoring your heart rate. The Mayo Clinic suggests exercising at 70 to 85 percent of your maximum heart rate for a healthy adult exercising vigorously. To find your target heart rate, subtract your age from 220 (your estimated maximum heart rate). Multiply that number by .70 and .85 to determine your target heart rate range.
Mountain Climbers
Mountain climbers are an intense cardiovascular exercise that strengthens your shoulders and core as well. Begin in a plank position on your hands and toes, ensuring your body is in a straight line from your head to your feet. From here, jump one leg in towards your chest and immediately alternate with the other leg. To boost the intensity, increase your time or pace.
Burpees
Amp up your home cardio routine with burpees. Burpees are challenging and engage your whole body. Start by standing up with your feet together. Bend at the knees, bringing your hands to the ground. Keeping your hands in place, jump both of your feet back so that you are in a plank position. From here, jump both feet back in and stand up. Add even more intensity by adding a push-up when you jump out to a plank or adding a jump as you stand up.
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