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Now and then there comes a time when you don’t feel like going to the gym or the workout class but don’t want to miss your daily workout either. Or you have to head for a much-awaited event soon and you don’t have enough time. While you might be used to the dedicated areas for each activity at your gym or fitness studio, it doesn’t take a lot of space to burn your daily lot of calories.
Simple exercises can be done at the humblest of places like your room. You just need a set of exercises and an even floor to burn as many calories as you need. All the equipment you need is a yoga mat and a skipping rope. This routine is also perfect for when you’re traveling. The beauty of it is that you can workout the whole body in as little as 10-20 minutes.
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10 Cardio Exercises for Small Spaces
The benefits of jumping jacks are not restricted to burning calories, they’re great for cardiovascular health and relieving stress as well. They work the core along with the shoulder & hip abductors and adductors. However, jumping jack is a warm-up exercise and primarily benefit the chest and the hamstrings.
How to do Jumping jacks – stand straight with your arms resting at your sides and the feet together. Open your legs wider than your shoulders by jumping. Your arms go above your head and your palms meet simultaneously. Next, jump back to assume the original position. Repeat 15-20 times in each set. Alternate between cross jacks or squats to keep it interesting.
Jumping rope is one of the best cardio exercises ever. It keeps your heart rate up. It can help you burn up to 350 calories within half an hour. However, if you don’t have enough vertical space, do the imaginary jump rope – like pretending to jump rope. Ensure wearing comfortable socks or shoes while jumping to protect your joints.
Also known as ghost jumping, the exercise works the lower and upper body muscles simultaneously. The main benefit of jumping rope is on the calves. It also activates the hamstrings, glutes, and quadriceps. It works the abs and shoulder muscles in the upper body.
How to (imaginary) jump rope – stand upright and extend your arms to your sides as if you’re holding a jump rope in your hands. Jump by lifting both feet in the air; do as many times as you can. For that matter, jumping rope is fairly straightforward.
Jogging in place is quite easy and almost as beneficial as jogging outdoors or on the treadmill. It’s perfect if you don’t want to go outside or to the gym or if the weather isn’t particularly favorable. It can help you burn up to 500 calories in an hour and therefore, reduce weight. Feel your heart pump and keep at it for the best results.
Without a doubt, jogging in place is one of the most suitable exercises for a quick workout in small spaces. It tones not only your calves and hamstrings but your glutes and quadriceps as well. The killer fat burning exercise strengthens the core while also giving stability. The high-intensity exercise reduces the risk of chronic illnesses, heart diseases, and obesity.
How to jog in place – start by jogging lightly in place and move your arms as they would if you were jogging. As you proceed, lift your knees higher and increase the speed. To continue the exercise for a decent amount of time, alternate intensity and recovery periods.
The high knees exercise is not very different from jogging in place, except it involves lifting your knees high while getting into a running motion. It can help you warm up and can be incorporated in the daily workout routine as well. The benefits of high knees exercise include increased speed, flexibility, and improved health. It is a good exercise for the cardiovascular system, easy to perform, and builds strength.
How to do high knees exercise – Stand with your feet slightly apart and the arms relaxed at the sides. Lift either of your knees high keeping the toes up and the heel towards the glutes. Alternate the knees at alternating intensity.
Also known as just sumo jump, the exercise works as a full-body workout. All you need is enough space to stand and jump as high as you can. The jump squat benefits include improved balance, muscle gain, improved body strength, body toning, and of course weight loss.
Sumo jump squats are especially beneficial for the calves, hamstrings, and quadriceps. An intensive jump squat session improves muscle mass and releases testosterone. It tones the entire body.
How to do jump squats – begin with standing with your feet turned out at shoulder width and hands on the thighs. Bend your knees to a squat position and jump. Make sure to keep your core engaged. Assume the initial squat position when you land. Repeat the exercise 10-15 in a set depending on your stamina.
Trainers recommend burpees for aerobic exercises and strength training. Also known as a squat thrust, it is a full-body workout that burns calories quite quickly and effectively. Burpees are 50% more effective in fat burning than other exercises. Burpees prove that you don’t need any equipment to gain strength and condition your body. The benefits of burpees include toned arms, chest, abs, glutes, hamstrings, and quads.
How to do burpees – With your arms on your side and your feet at shoulder width, stand upright. Bend your knees and push your hips back to assume a squat position. Kick your feet back to get into a starting push-up position and perform a push-up. Make sure that your body is in line; your back shouldn’t bend and your buttocks shouldn’t stick up either. Next, jump to return to a squat position. Now jump in the air with your body upright. Land into a squat position and go into the next rep. Perform up to 10 burpees in a set.
Lunge jumps are one of the best exercises for legs and buttocks. They shape these body parts and get the heart pumping. Moreover, they improve body posture and balance.
Lunge jump benefits include strong and powerful legs in addition to weight loss. It is one of those exercises that work the whole body without any equipment. Additionally, they tone biceps, triceps, calves, quadriceps, and shoulder muscles.
How to do Lunge Jumps – stand with one foot forward and bend it at a 90-degree position. Perform the lunge by bending the legs further while keeping your body upright. Push your body off the ground while bracing your core. Go straight into the lunge position after landing. You can alternate between legs or finish with one leg and then get to another.
Lateral shuffle is a common exercise among basketball, tennis, and soccer players. It involves movement from side to side. It not only allows you to move from side to side swiftly but keep the heart healthy by regulating blood flow. You can do it at the smallest of spaces to burn calories and improve metabolism.
The exercise is great to work your butt, thighs, and hips. It tones the quadriceps, hip abductors and adductors, glutes, shin, muscles, hamstrings, and quadriceps.
How to do lateral shuffle – position your feet wider than the hips; your toes must point forward. Assume a squat position and keep your knees in line with your ankles. Bend your upper body but keep your back straight and hold your arms in front of your body. Take a step to one side and then back to the original position. You can simply just stretch your legs in the position without moving left or right as well.
An amazing exercise, this variation only adds to the benefits of plank. You can perform them during the end of your workout or warm yourself up with this aerobic exercise. Plank jacks require very little space.
They work the quadriceps, biceps, and shoulders along with the core. They improve muscle strength, posture, endurance, and flexibility.
How to do plank jacks – Start by getting into a regular plank position. Ensure that your body is aligned and your core is activated. While keeping the upper body tight, jump your feet outward just like a jumping jack. Next, come back to the original position by jumping back.
Mountain climbers are another good exercise to get your heartbeat up and work the full body. They fire up every muscle group in the body. All you need are good sport shoes and a yoga mat.
The exercise improves agility, balance, and coordination. You can lose weight and increase your strength, flexibility, and improve blood circulation by performing this exercise daily. It tones the quads, triceps, chest, abdominals, abs, biceps, and hip abductors.
How to do mountain climbers - assume a plank position and keep your core engaged and the body straight. Bring one of the knees towards the chest but keep the abs tight. Quickly take your leg back and start with the other. Alternate the knees like in a running motion.
These exercises qualify as a separate workout routine as well. Do this anywhere in your home or the hotel room while traveling.