March 20, 2020

Cardio at Home

Here at Intersport Elverys, we’ll be giving you some tips and advice on how to get your cardio done at home, without needing any equipment. It is vital that everyone, both young and older stay fit and active and we have some recommendations below that may suit you. Suitable for all the family, just make sure you do a warm up first.

Indoor

High knees – This is basically running on the spot. Get your knees up as high as you can and go, at a speed which gets your heart rate up. This exercise will engage your core and improve your cardio capacity.

Jumping jacks – These are a good full body workout. For those of you who don’t know, they are done by jumping to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together & your arms down by your side. Doing a number of these in succession will give your legs, core and arms a good workout and help cardio.

Seal jumping jacks – The seal versions of jumping jacks are basically the same as normal jumping jacks, but with one difference. Instead of extending your hands over your head, you put them out in front of yourself and clap. It will give you a slightly different workout.

Burpees – Now we come to the most difficult exercise, the burpee. This is a total body workout and is one which most people find hard. Doing them consistently will 100% improve your cardio capacity. Here is how to do a burpee: put the palms of your hands on the floor in front of the feet, jump back into a push-up position, in some cases completes one push-up, jump to return to the squat position, and then jumps up into the air while extending the arms overhead. Simple!

Mountain climbers – These are also a tough but rewarding exercise. Place yourself it the push up position, arms locked. Then start bringing your knees into your chest, one at a time. Do this for 30 seconds and you’ll really feel the workout in progress.

Squat jumps – These are easy to explain. Start from a standing position, bring your body down to a squat position and then jump. Do this repetitively and it will improve your power as well as burning lots of calories.

Shadowboxing – This is basically boxing on the spot, at an intense level. It will engage your shoulders, chest, abdominals, back, glutes, calves, quads and even more, so give it a try.

We have listed 7 different exercises above. Why not try to do them as a HIIT session, 30 seconds on 30 seconds off. Do all 7 three times. Good luck and stay healthy & safe.

Outdoor

5km run – We know that it is not possible for everyone, but if you have a park, path or safe road near (with very few people) why not go for a 5km or a 30-minute run. It’s the easiest thing to do as you don’t need any equipment and it’s great for the body and mind.

100m sprints – If you have a park, garden, pitch or anywhere that is quiet, you should try and do some sprints, which are great for cardio. Like the HIIT session, try 20 seconds on (to do your 100m) and 20 seconds break. Repeat this 10 times. The next time you do it, try to do it 11 times and keep trying to improve.

Shuttle runs – These are perfect in a small area. You can set up 2 stations 20 meters apart for example so you can sprint between the two points. We’d recommend trying the ‘ladder’ approach. Start off by doing one, then two in a row, then three in a row and up as far as you’d like. But remember, you have to come down the ladder too. So, if you get to ten in a row, you have to do nine in a row, eight in a row, seven in a row and so on until you come down again. We’d recommend you trying this.

We hope you like our cardio recommendations. If you do try any of them, why not share your videos or feedback with us on our social media channels.

If you’d like to get some gym equipment, check out our website and delivery on standard delivery’s only when you spend €60 or more. HERE.