Best cardio exercises to do at home - Advanced exercises

 A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements.

However, some exercises are also more complicated and involve transitions from floor to standing.

Mountain climbers

Share on Pinterest

Mountain climbers are an advanced exercise to work the whole body, especially the lower portion.

To perform:

• Start in a pushup position with the right leg extended backward and the left leg near the chest with the toes on the ground.
• Keeping the hands on the ground and hips level, quickly switch the positions of the legs.
• Continue to alternate the legs.

Burpees

Share on Pinterest

Burpees are an advanced full-body move to get the heart pumping.

To perform:

• Start with the body in a pushup position.
• Push off the balls of the feet to bring the knees into the chest and land in a squat.
• Jump out of the squat, raising the hands in the air before landing softly back into the squat.
• Place the hands back on the floor underneath the shoulders.
• Spring the legs back to return to the starting position.

If a person wishes to increase the difficulty further, they can use a special exercise device called a Bosu ball.

Bear crawl

Share on Pinterest

The bear crawl is a full-body exercise.

To perform:

• Start in a pushup position.
• While keeping the knees off the ground and bent, crawl forward by alternating leg and arm movements.
• Keeping the torso level and abs supported.

Inchworms

Share on Pinterest

The inchworm is a full-body exercise that improves mobility and tests shoulder strength.

To perform:

• Start in a standing position, reach down and touch the toes briefly before walking the hands out to a pushup position.
• Perform a pushup, then walk the feet toward the hands and lift the hips upwards, similar to the downward dog position.
• Inch the feet as close as possible toward the hands before walking the hands out to return to the pushup position.