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20 cardio exercises to do at home

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Beginner

Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.

Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. To increase the intensity, a person can increase the speed they march or raise the knees higher.

To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly.

A person can perform arm circles while sitting or standing, making them ideal for all skill levels.

A person can increase the exercise intensity by jumping higher or faster. 

Supine snow angel (wipers) exercise

A person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders.

To perform:

  • Lie on the back with the feet flat on the ground.
  • Tuck the pelvis slightly to place the lower back on the floor.
  • Extend the arms from the shoulders, slightly bending the hands toward the ears.
  • Slowly raise the hands toward the head to meet each other.
  • Lower the hands to the starting position and repeat.

Increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home. A person can alternate between jumping with both feet and jumping from one foot to the other.

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