5 Effective Cardio Workouts At Home To Lose Fat And Build Muscle

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Cardiovascular workouts not only improve the endurance and the overall flexibility of the body but also play a crucial role in reducing fat. The explosive movements of the cardio workouts activate a host of muscles in a single rep, leading to a higher calorie burn and faster reduction of fat.

These workouts go a long way in building lean muscle as well. However, it is advised to follow cardio exercises with weight training for a more targetted workout, which is very effective in building muscle.

Nevertheless, keep in mind that cardio workouts are just like any other training program, and one should perform proper warm-up before starting the training program to flex all the muscles and improve blood circulation. Additionally, people looking to lose weight must have a strict diet program that is low on fat and has good amounts of lean protein without depriving the body of other essential nutrients.

Let us dive in deeper and looks closer at the five cardio workouts that you could perform in the comfort of your home to lose fat and build muscle.


#1 Burpee

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The burpee is a beginner-level full body exercise that is very effective in toning a host of muscles in the upper and the lower body. Moreover, with its extensive variations, this exercise offers a lot of choice to the trainer.

Also, read 6 Intense Burpee Workouts You Should Do For Maximum Impact.

Instructions:

Step 1: Stand straight with feet placed shoulder-width apart and quickly transition yourself into a squat. Keep your arms on the side during the initial step.

Step 2: Get into a plank position such that the arms are fully extended and perpendicular to the body. Perform one push-up and bring your feet towards the chest.

Step 3: Explosively jump upwards and clap overhead and try to land in the initial position.

Step 4: Pause for a second and prepare yourself to begin the next rep.

Repeat the exercise for the recommended number of times.

Important tip: Perform each step twice for added resistance and improved customisability.

Next up: Jumping Jack

#2 Jumping Jack

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Jumping jacks improve the heart rate and ultimately lead to better calorie burn. Additionally, the exercise is very effective in improving the flexibility and the overall endurance of the body.

Also, read 6 Full Body Workouts To Reduce Belly Fat & Build Muscles.

Instructions:

Step 1: Stand straight with feet positioned close to each other while placing the arms on the side and parallel to the body.

Step 2: Jump and land your feet at a distance that the slightly wider than the distance between the shoulders. Ensure that you raise your arms to the side until they are parallel to the floor while performing this motion.

Step 3: Quickly jump back to the initial position and ready yourself to begin the next rep.

Repeat the exercise for the recommended number of repetitions.

Important tip: Wear a weighted vest while performing this exercise for an increased challenge.

Next up: Box Jump

#3 Box Jumps

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Instructions:

Step 1: Stand straight in front of a raised platform with feet positioned shoulder-width apart. Bend your knees and get into a squat position. Ensure that there is sufficient distance between yourself and the raised platform to allow free movement.

Step 2: Explosively jump onto the raised platform while swinging your arms forward.

Step 3: Jump back onto the floor and ready yourself to begin the next rep.

Perform the exercise for the recommended number of repetitions.

Important tip: For an increased challenge, increase the platform height and wear ankle weights while performing this exercise.

Next up: Mountain Climbers

#4 Mountain Climbers

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The rapid movements of the mountain climbers are very effective in building the core muscles.

Instructions:

Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank position such that the body rests on the palms and the toes. Ensure that the arms are straight and perpendicular to the body.

Step 2: Quickly bring the left leg towards the chest while maintaining a straight torso.

Step 3: Pause for a moment and return to the initial position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times.

Important tip: Keep your elbows close to the body throughout the duration of the exercise.

Next up: Plyometric Lunge

#5 Plyometric Lunge

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The plyometric lunge is an advanced variation of the standard lunge, which promotes heightened calorie burn along with enhanced targeting of the leg muscles.

Instructions:

Step 1: Stand straight with your feet positioned shoulder-width apart and place your arms on the side, parallel to the body.

Step 2: Take a step with your left leg such that the right knee touches the floor. Ensure that the left thigh is parallel to the floor and makes a 90-degree angle with the lower portion of the left leg.

Step 3: With a stationary torso, jump as high as you can and land in a lunge position but switch the position of the legs.

Step 4: Pause for a second and ready yourself to begin the next rep.

Perform the exercise for the recommended number of times.

Important tip: Beginners must avoid taking a huge first stride as it could unbalance their position.

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Edited by Kishan Prasad