We are well into winter. The days are shorter, darker and a little tougher for everyone right now. So, with that in mind, now is not the time to slack on our fitness routines. It’s much colder, so we need to get moving and warm up! And what better way to do that than with some cardio at home. 

For now, gyms aren’t open and with many people taking their fitness routines home with them, it is no wonder that everybody is in need of a little motivation and inspiration. 

Here’s our ultimate guide to cardio at home – what it is, the benefits, how often you should do it and a few little workouts to get you going, too!  

Let’s go! 

What is cardio? 

Many people just think of cardio as running. And while that is a great form of cardiovascular exercise, there is also so much more to it. 

Put simply, cardio exercise must raise both your heart and breathing rates to really challenge your cardiovascular system. Cardio is the best way to get your heart pumping and really makes you work up a sweat.   

Cardio is a great way to burn some calories whatever your ability and whether you’re short on time or have plenty to spare. And for some, cardio is a word they dread to here, but that doesn’t have to be the case.  

What are the benefits of cardio?  

Cardio is an incredible form of exercise. There are so many benefits to cardio workouts, and they are a great way to improve your fitness and reach your goals. 

1. Burns calories and fat 

 If losing weight is one of your fitness goals, then taking part in regular cardio exercise is almost essential. And by working up a sweat and really moving your body, this will help to burn off calories and in turn, burn fat. 

 Of course, it isn’t all about losing weight, however cardio is also a great way to maintain a healthy weight. As well as enabling weight loss and maintaining a healthy weight, cardio also allows you to build muscle. It really is the perfect all-rounder! 

2. A healthier lifestyle 

As well external benefits, cardio is best known for its plethora of internal benefits.  

First and foremost, cardio can help improve heart health, reducing the risk of a heart attack as well as high cholesterol and blood pressure. Your heart is the most important muscle in your body, and it is essential to keep it healthy and in shape, which is exactly what cardio provides.  

Cardio will also increase your metabolism, stamina, fitness and strength and over time, you will feel less fatigued and much healthier. 

3. Improves sleep 

Cardio can be such a rigorous and physical form of exercise, and when you take part in cardio on a regular basis, this can help to battle insomnia and improve sleep. 

If you’re somebody who struggles to fall asleep, or even stay asleep at night, try and incorporate regular cardio workouts into your week. You will be working both your mind and your body more than usual, so when it comes to the all-important bedtime, you will find that you need the rest much more than usual and hopefully, achieve a full eight hours of sleep.  

4. Mood boosting 

Many of the benefits of cardio workouts are internal, which are also the most important. And it isn’t all about the body, but the mind too. 

Any exercise can improve your mood through the endorphins that are produced when you get your body moving. But cardio in particular has a positive effect on you as it engages both your body and your mind, producing hormones and neurotransmitters that make you feel nothing short of great! 

After a workout, you may feel more physically tired, but you will also feel happier, accomplished, more relaxed and over time, you will find yourself with much more energy. What’s not to love? 

5. Strengthen your immune system 

Now more than ever before, we need to take care of our bodies and strengthen our immune systems, and cardio is a great way to do just that. 

Introducing regular cardio sessions to your workout routine will activate your immune system, leaving you less likely to pick up colds and flu, or even worse. Combined with a healthy and nutritious diet, your body will thank you for it in the long run. 

How often should you do cardio? 

While it’s important to add regular cardio to your fitness routine, it’s important not to overdo it and burn out. It also depends on your overall fitness goals. If you’re looking to lose weight, focus a little more on cardio, but if you’re aim is to maintain your weight and build muscle, then consider combining cardio with some strength and conditioning sessions, too. 

Overall, we recommend doing a cardio workout 3-5 times a week in 20 to 30-minute sessions. And remember, to achieve maximum impact, you need to give maximum effort!

A cardio workout 

There are so many different exercises to incorporate into a cardio workout and we also recommend switching it up from time to time to ensure that all muscles are being targeted. This will also prevent you from feeling bored. 

Depending on your current fitness ability, you can do these exercises at a pace that suits you. Here are a number of cardio exercises that you can do in the comfort of your own home and/or without a gym. 

1. Walking, jogging or running 

Although this isn’t something you can do at home, it is something that you don’t need a gym for – or any equipment at all, besides your running trainers. 

Whatever your fitness level, walking, jogging or running is a great way to increase your heart rate, burn calories and increase your overall fitness level. And over time, you will see an improvement in your speed, pace and ability.  

Download a fitness tracker to your phone, or smart watch and monitor your speed, steps and calories burnt. This will act as a great source of motivation and will allow you to see visual improvements, too. 

2. HIIT 

HIIT workouts are becoming increasing popular, especially as they can be completely equipment free and can be done at home with minimal space. They are a great way to improve stamina and health, as well as helping you to build muscle and tone.  

Click here to visit out ultimate guide on HIIT workouts. 

3. Skipping 

If running isn’t your thing but you’re looking for another way to get your heart rate up, then all you need is a skipping rope. 

Skipping will increasing your cardiovascular fitness but also help to strengthen your legs. It provides a full body workout, whilst improving coordination and balance.  

Looking for the perfect skipping rope? Our Battle Box includes a speed skipping rope, with spare cable, which you can adjust to your height to get maximum results from the exercise. The box also includes a range of other training equipment so you can work out effectively anywhere and at any time.  

4. Star Jumps 

Star jumps are another great exercise to add into your cardio workouts. They get your heart racing, blood pumping and are a sure-fire way to burn some calories.  

Similarly to skipping, star jumps will help to improve coordination, whilst burning fat and toning muscles.  

5. Download a fitness app 

Many people spend a lot of their time thinking of the perfect workout routine, and if that’s something that you need help with or don’t always have time for, then download a fitness app. Our Battle Ready 360 app will provide you with tailor-made workouts to suit your ability, your needs and your goals.  

Cardio doesn’t have to be as scary as it sounds. It really is versatile, and you can find something to suit everybody. 

So, what are you waiting for? Get your body moving and work up a sweat! 

Download our fitness app on the App Store or Google Play to help you take the next steps in your fitness journey.