Best cardio exercises to do at home - Intermediate exercises

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 Intermediate exercises increase the intensity of the workout to get the heart pumping and the body moving.

Squat jumps

Squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves.

To perform:

  • Stand with the feet hip-width apart and arms at the sides.
  • Bend at the knees to squat.
  • From the squat position, jump in the air and extend the hips until the body is straight.
  • Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
  • Repeat using different arm movements to adjust the difficulty.

Jump rope

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.

Squat to front kick

This exercise will challenge a person’s balance by adding a single leg kick at the peak of the squat position.

To perform:

  • Stand with the feet hip-width apart and arms at the sides.
  • Bend at the knees to squat down.
  • Return to standing and extend one leg to perform a front kick.
  • Repeat the kick on the other side.

Trunk rotation

The trunk rotation works the abdominal muscles while testing the cardiovascular system.

To increase the intensity, a person can hold a heavy weight, such as a kettlebell, exercise ball, or other household items.

To perform:

  • Stand with a heavy object at chest height with elbows to the sides.
  • Twist from the torso, turning to one side, then the other.
  • A person can also hold the arms at shoulder height and twist side to side.

“Screamer” lunges

Screamer lunges help build leg muscles while challenging the heart.

To perform:

  • Stand with the feet hip-width apart.
  • Extend the right leg back to a lunge position.
  • Push off with the right foot to lift the right knee to hip height, jumping in the air while doing so.
  • Return the right foot to the starting position and repeat for 10 lunges on one side.
  • Repeat for the left leg.

Stair climb

A person can incorporate stairs into a workout by going up and down them several times.

Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles.

Lateral shuffles

This shuffling motion closely resembles a football or speed-skating warm-up.

To perform:

  • Start on one end of a room and squat slightly.
  • Shuffle toward the other side of the room, with the feet meeting together before shuffling out and forward again.
  • Pick up speed and increase the squat depth to increase the exercise intensity.

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