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No More Winter Excuses: Cardio Exercises For Inside Your House


The treacherous inconvenience of grisly winter weather might lead you to cozy up with a thick blanket next to the fireplace, but snowstorms and icy rain showers are not legitimate reasons to neglect working out. Even if you're legitimately unable to escape your home due to horrid outdoor conditions this winter, you have the power to exercise within the gentle confines of your own home, and you don't need fancy workout equipment in order to do so.

Circuit training

Circuit training is the most effective method of burning calories and maintaining a sleek physique without the aid of a complete fitness facility. A 30-minute at-home workout utilizing proper circuit training technique can result in lasting post-workout calorie burn, which can increase your metabolism and enable you to fend off unsightly body fat. According to the American Council on Exercise, a cardio-based circuit includes eight to 10 exercises that are completed in succession with 30 seconds of rest time in between sets. At home, do jumping jacks, pushups, planks, lunges, high-knee rises, abdominal crunches and jogging in place. Each of these exercises can be performed without the aid of extra equipment.

Advanced exercises

Circuit training should serve as the foundation of your at-home cardio-based workout. Over time, your body will naturally acclimate to the intensity levels of high-endurance exercise, like circuit training. This will enable you to add new variations of more advanced exercises into your workout, such as the rocket jump. A rocket jump is performed by standing in the starting position with your feet hip-width apart, and your legs slightly bent at the knees. Jump up and throw your hands directly into the air while extending your entire body. Land softly on your feet and repeat 10 to 15 times. This plyometric exercise will work the muscles in your legs and core.

Utilizing equipment

Although it's totally possible to complete a rigorous workout merely with your own body weight, it's most advantageous to have access to a few helpful exercise devices, such as a jump rope, dumbbells, and an elevated bench. Jumping rope is an extremely effective method of burning calories. To increase the intensity level of your circuit training regimen, jump rope for 60 seconds and perform 10 to 15 rocket jumps. Then, complete 10 to 12 repetitions of dumbbell curl-to-shoulder shrugs and finish with a 60-second plank. This variation can be completed in a super-set, and repeated four times as part of a complete workout.

Advantages of at-home exercise

The advantages of at-home exercise are not simply limited to the freedom of working out in your own living room. For those who sometimes feel self-conscious at the gym, it's an opportunity to exercise without the strain of feeling overwhelmed. At-home cardio exercise also enables you to exercise without needing an onslaught of gym equipment. Most of all, you can burn nearly 300 calories in just 30 minutes of an at-home circuit training session, according to the American Council on Exercise.


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John Shea is a team sports fanatic and fitness aficionado. His work has been published across a wide platform of online audiences in the realm of health and fitness. His passion for fitness is exemplified in his writing, as he aims to help readers improve their overall well-being.

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