For some, running is a release, an escape, a life-affirming activity that boosts the body and the mind. For others, running is the seventh layer of hell.
Whether you can’t run because you’re isolating, or injured – or you just hate it from the bottom of your soul, you’re probably looking for a way to stay fit and work on your cardio without having to pound the pavement.
With gym classes closed, daily walking limited and sport all on hold, we need to get more creative about maintaining our aerobic fitness during this time. Luckily, there are plenty of moves you can do that will get your heart racing in your living room.
Dave Wright, CEO of Myzone, has recommended 10 home exercises guaranteed to give you an effective cardio workout without any gym equipment.
The moves are graded by heart rate zones – which correlate to data on the app, which can connect to your smart fitness device to keep track of how fast your heart is beating.
The aim is to move through each heart zone, maintaining the necessary level of effort to keep you in the same zone, which is a brilliant way of pushing your cardio resilience.
But, if you don’t have a way to track your heart rate, you can still complete the moves and get an effective full-body workout.
Simple home cardio workout without running
For this workout, complete each exercise for 45 seconds (up to 1 minute depending how intense you want your workout) with roughly 15 seconds break between each move.
Grey zone
Crunch toe touch
Lie on your back and reach your arms behind you, pointing your legs toward the ceiling.
Swing your arms toward the ceiling; as you do, lift your head and shoulder off the ground and touch your toes, while lifting your pelvis slightly off ground so your toes move toward your fingers.
If your neck tires, place one hand behind your head.
Lying flutter kicks
Place both your hands underneath your buttocks.
Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor.
Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion.
Blue zone
V-ups
Lie flat on your back with your arms to your sides.
Lift your arms off the floor and position them behind your head. Your arms should remain straight.
Slightly bend your knees and lift your legs off the floor, crunch forward and try to touch your toes.
Lower your legs and bring your arms back behind you.
Squats
Hold your hands together in front of your chest. Step your feet apart so they are in line with your shoulders.
Bend your knees, keeping your shoulders over your hips and lower down so your weight is back in your heels. Then straighten your legs and arms.
This is one repetition.
Green Zone
Cross-body mountain climber
Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
Bring your right foot forward across to your left side, bending the knee and putting weight on the ball of your foot.
With moderate speed, switch legs and bring the left knee forward to your right side while moving the right leg back.
Push-ups
Start on with your feet hip-width apart (or on your knees to make it easier) and place your hands on the ground slightly in front of your shoulders.
Your upper body should be straight and at a 45-degree angle
Slowly lower your chest towards the floor and push back up to the start position
Yellow zone
Skaters
Start with your legs slightly wider than shoulder distance apart and arms at the sides.
Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.
Reverse lunge to knee drive
Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
As you lunge back with your left foot, drive your left arm forward to maintain your balance.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle.
From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle.
Simultaneously drive your right arm up to maintain your balance.
Red zone
Sprint on the spot
Stand with your feet hip-width apart and arms by your sides. Keep your back straight and head up.
Begin by running on the spot, then gradually increase your speed until you are sprinting.
Pump your arms as fast as you can and lift your knees up to your chest, high and fast.
Burpee knee tucks
Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
Jump both feet back to softly land on the balls of your feet into a plank position.
Jump your feet back so that they land just outside of your hands.
As you jump up into the air, pull your knees to your chest, land back into a deep squat and repeat for your next rep.
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source https://metro.co.uk/2020/04/09/get-effective-cardio-workout-without-running-12531148/?ITO=squid
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