{"id":315456,"date":"2020-12-05T17:21:00","date_gmt":"2020-12-05T16:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315456"},"modified":"2024-04-26T20:27:38","modified_gmt":"2024-04-26T18:27:38","slug":"the-12-best-tips-for-at-home-cardio-workout","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/","title":{"rendered":"The 12 Best Tips for At-Home Cardio Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#Why_is_it_important_to_do_cardio\" title=\"Why is it important to do cardio?\">Why is it important to do cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#4_Most_Important_Benefits_of_Cardio\" title=\"4 Most Important Benefits of Cardio\">4 Most Important Benefits of Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#1_Health_Improvement\" title=\"1. Health Improvement\">1. Health Improvement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#2_Sleep_Improvement\" title=\"2. Sleep Improvement\">2. Sleep Improvement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#3_Fat_Loss\" title=\"3. Fat Loss\">3. Fat Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#4_Improvement_of_Brain_Function_and_Mood\" title=\"4. Improvement of Brain Function and Mood\">4. Improvement of Brain Function and Mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#7_Benefits_of_Home_Cardio_Training\" title=\"7 Benefits of Home Cardio Training\">7 Benefits of Home Cardio Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#12_Tips_for_Home_Cardio_Training\" title=\"12 Tips for Home Cardio Training\">12 Tips for Home Cardio Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#1_Jumping_Rope\" title=\"1. Jumping Rope\">1. Jumping Rope<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#2_Hops_%E2%80%93_front_kick_back_kick_high_jumps\" title=\"2. Hops &#8211; front kick, back kick, high jumps\">2. Hops &#8211; front kick, back kick, high jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#3_Jogging\" title=\"3. Jogging\">3. Jogging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#4_Jumping_Jacks\" title=\"4. Jumping Jacks\">4. Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#5_Burpees\" title=\"5. Burpees\">5. Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#6_Sliding_Exercises\" title=\"6. Sliding Exercises\">6. Sliding Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#7_Bodyweight_Exercises\" title=\"7. Bodyweight Exercises\">7. Bodyweight Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#8_Boxing\" title=\"8. Boxing\">8. Boxing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#9_Jaciks_test\" title=\"9. Jac\u00edk&#8217;s test\">9. Jac\u00edk&#8217;s test<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#10_Dancing\" title=\"10. Dancing\">10. Dancing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#11_Fitness_Tidying-up\" title=\"11. Fitness Tidying-up\">11. Fitness Tidying-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#12_Bonus_Tip_%E2%80%93_Sex\" title=\"12. Bonus Tip &#8211; Sex\">12. Bonus Tip &#8211; Sex<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#How_Many_Calories_Can_We_Burn_Thanks_To_Cardio\" title=\"How Many Calories Can We Burn Thanks To Cardio?\">How Many Calories Can We Burn Thanks To Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#What_to_remember\" title=\"What to remember?\">What to remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>When you think of cardio, you certainly imagine a workout with popular gym machines like exercise bike, elliptical, rowing machine, stepper, and many others.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are many options for doing cardio outdoors too. You can get on a bike, go ice skating, jogging, or ride a scooter. But what to do when the gym is closed and the weather is so bad that you don&#8217;t even want to think about doing sports in the rain and wind?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In that case, there is only one solution &#8211; <strong>at-home cardio<\/strong>. Don&#8217;t know how to do it? In today&#8217;s article, we will introduce<strong> 12 best tips for at-home workout<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Why_is_it_important_to_do_cardio\"><\/span>Why is it important to do cardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Firstly, let&#8217;s talk about what the term cardio actually means and why this activity should be important for you. Cardio in the fitness world represents long-lasting endurance activity. It is sometimes referred to as aerobic activity. According to medical recommendations, we should do <strong>at least a 150-minute activity of medium intensity or a 75-minute activity of high intensity every week.<\/strong> If you do some physical activity regularly, you may gradually feel an <strong>improvement in health and general quality of life.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Most_Important_Benefits_of_Cardio\"><\/span>4 Most Important Benefits of Cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Health_Improvement\"><\/span>1. Health Improvement<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"978\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg\" alt=\"Health benefits of cardio\" class=\"wp-image-192845\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg 978w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-348x400.jpg 348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1336x1536.jpg 1336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1782x2048.jpg 1782w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1.jpg 1795w\" sizes=\"auto, (max-width: 978px) 100vw, 978px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regular activity will improve your cardiovascular system, which will <strong>reduce your blood pressure or the risk of a heart attack.<\/strong> Cardio takes work off your heat as well. If you exercise regularly, your heart will be able to pump the same amount of blood with fewer beats. This can make his job easier, and also extend its longevity. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It may also contribute to a lower risk of developing bladder, breast, colon, or stomach cancer. Exercise also has a positive effect on the regulation of blood sugar levels, which is <strong>vital for diabetics<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>From a health point of view, cardio has&nbsp;<strong>positive effects on immunity<\/strong>. If you incorporate enough exercise and give your body enough time to recover, you will strengthen the body&#8217;s defense and be more immune to viruses and bacteria. It can also&nbsp;<strong>help people with asthma<\/strong>&nbsp;because it can reduce the frequency and severity of asthma attacks.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Sleep_Improvement\"><\/span>2. Sleep Improvement<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Cardio has a positive effect not only on health but also on sleep. This has been confirmed by the results of a study that focused on individuals with chronic sleep problems. Participants were engaged in regular endurance training and then completed a questionnaire form regarding their feelings. In addition to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">longer and better sleep<\/span><\/strong><span data-preserver-spaces=\"true\">, they also mentioned other benefits, such as&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">improved alertness and vitality.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">However, we must say that falling asleep and sleep quality is very individual. In general, you should not exercise less than an hour before going to bed. If you have trouble falling asleep, you should stop doing any kind of cardio activity no&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">later than 3 hours before going to bed,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;otherwise, you might be staring at the ceiling and counting sheep for hours.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Fat_Loss\"><\/span>3. Fat Loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Probably everyone is already familiar with the fact that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">exercise burns calories,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;which can ultimately lead to weight loss. Above all, it is necessary to mentioned how can cardio affect fat loss. To conduct a study, researcher Donnelly and the team gathered 141 overweight or obese participants. Participants were instructed to live in the same way as before for ten months, but they also had to perform an&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">aerobic activity (cardio)<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">five times a week, during which they had to burn 400-600 kcal.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;They could eat to satiety, they did not have a precise diet. The results showed a statistically significant change in weight, with about&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">5% of weight loss.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may think 5% of weight loss is not enough. However, it is necessary to take into account that the participants were allowed to maintain the so-called ad libitum diet, which means eating until you are full. However, if you adjust your calorie intake and do some cardio, sooner or later you will see the results.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How do I adjust my calorie intake when I want to lose weight?<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">As an example, we can use a person who is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">170 cm tall and weighs 80 kg<\/span><\/strong><span data-preserver-spaces=\"true\">, let&#8217;s call her Petra. In this case, she is overweight, as are some participants in the previous study. Let&#8217;s say that she no longer loses or gains weight, she simply maintains her weight with her current lifestyle.<\/span><\/p>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">If Petra lived the same way as before and did&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">cardio five times a week,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;she would burn 500 kcal, therefore 2500 kcal per week.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">For example, Petra would burn 500 kcal with the following activities:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>an hour of jogging at 6 km\/h of speed<\/li>\n\n\n\n<li>an hour of cycling without incline at 15 km\/h of speed<\/li>\n\n\n\n<li>an hour of freestyle swimming &#8211; recovery pace<\/li>\n\n\n\n<li>2 hours of housework<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Assuming she will remain active for half a year and not taking into account body adaptation and other side factors, she can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">burn 65,000 kcal in 6 months.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Having said that, a kilo of fat is approximately&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">7700 kcal<\/span><\/strong><span data-preserver-spaces=\"true\">, therefore, we see that Petra&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">could lose approximately 8.5 kg of fat in half a year,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;bringing her from overweight to normal weight.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">With this example, we can see that with enough exercise, it&#8217;s really not that difficult to get rid of excess weight. You need to do it&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">systematically and with no fast and magical expectations.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Improvement_of_Brain_Function_and_Mood\"><\/span>4. Improvement of Brain Function and Mood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg\" alt=\"Improve your mood with cardio training\" class=\"wp-image-192889\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-352x400.jpg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-1352x1536.jpg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1.jpg 1761w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In one research, <span data-preserver-spaces=\"true\">Colcombe and his team studied the effect of cardio activity on cognitive functions, specifically on <strong>a sample of 55 older adults.<\/strong> Throughout ageing, there is usually a significant decrease in tissue density, which results in a decline in cognitive functions. Through magnetic resonance imaging, researchers have found that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">regular aerobic activity leads to a moderation of the age-related decline in tissue density, and thus to a slower decline in cognitive functions in old age<\/span><\/strong><span data-preserver-spaces=\"true\">.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">However, when it comes to brain function, you don&#8217;t have to start doing cardio once you are older. Your body will also benefit from it in your youth. If you have a difficult exam or a hard day at work, a morning cardio can help increase&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">concentration during the day<\/span><\/strong><span data-preserver-spaces=\"true\">. Also, evening exercise can perfectly clear your mind from all the worries.<\/span><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">If something is bothering you or you are stressed, try an hour of cardio and you will immediately&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">feel better, meaning that the problems will become more bearable.<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36310,46033,29118,28332,40168,36340,36352,30209,36346,29117,36304,36025\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Benefits_of_Home_Cardio_Training\"><\/span>7 Benefits of Home Cardio Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The previous points may have convinced you that aerobic activity has many positive effects on the overall quality of your life.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Why should you choose to do cardio workout at home?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>You will <strong>save time<\/strong> as you do not have to go anywhere.<\/li>\n\n\n\n<li><strong>You will save money on your gym pass.<\/strong><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">You will save money on equipment<\/span><\/strong><span data-preserver-spaces=\"true\">. You can train without it. <\/span>However, for example, a <a href=\"https:\/\/gymbeam.com\/skipping-ropes\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jumping rope<\/a>, which can cost you about the same as one or two gym passes is a great tool for your workouts.<\/li>\n\n\n\n<li><strong>You don&#8217;t have to worry about whether you look good. <\/strong>If you feel that someone is constantly staring at you in the gym, you won&#8217;t get the looks at home.<\/li>\n\n\n\n<li><strong>You don&#8217;t have to worry about bad weather.<\/strong> It doesn&#8217;t matter if it&#8217;s raining or too windy. Your home workout will be still the same.<\/li>\n\n\n\n<li><strong>You can play music that you love out loud.<\/strong><\/li>\n\n\n\n<li><strong>You don&#8217;t have to worry about someone occupying your training space or machine.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To stay motivated for your at-home workout read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-tips-to-stay-active-motivated-and-never-stop-exercising-even-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">5 Tips to Stay Active, Motivated and Never Stop Exercising Even at Home<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_Tips_for_Home_Cardio_Training\"><\/span>12 Tips for Home Cardio Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">There are many effective cardio exercises you can do at home. You can&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">alternate different exercises, intensity, and duration,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;thanks to which you have a variety of different options. To make it easier for you to get started, we&#8217;ve selected 12 different options of what home cardio training might look like. We will&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">also state the so-called MET<\/span><\/strong><span data-preserver-spaces=\"true\">, which is a unit expressing the energy you spend while a particular activity in relation to sitting at rest. For example, if an activity has MET 4, it means that you burn four times as many calories as if you were just sitting at rest.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">MET 1 is, therefore, equal to one hour of lying at rest<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">. To use MET to find out the specific number of calories that you burn in an hour by a particular activity, you have to&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">multiply it by our weight.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">For example:<\/strong> If a person weighs 50 kg and performs an activity that has MET 10 for an hour, he\/she will burn approximately 500 kcal during this time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">How many calories can you burn with at-home cardio exercise?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Jumping_Rope\"><\/span>1. Jumping Rope<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg\" alt=\"Home cardio - jumping rope\" class=\"wp-image-192903\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:84px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You probably remember childhood days when <a href=\"https:\/\/gymbeam.com\/skipping-ropes\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jump rope<\/a> was a fun exercise. Since kindergarten or school, children know how to use it. Let&#8217;s confess: when was the last time you used a jumping rope? We bet it&#8217;s been quite some time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moreover,<span data-preserver-spaces=\"true\"> we have some good news for you. Just like riding a bike, you cannot forget how to use a jumping rope. Plus, it is a really effective way to warm up your whole body,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">force it to burn calories<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and improve your physique. No wonder that it is so&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">popular among boxers and cross-fitters.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">There are many ways to jump rope:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>skipping with a between jump<\/li>\n\n\n\n<li>basic skipping in a tempo<\/li>\n\n\n\n<li>jumping on one leg<\/li>\n\n\n\n<li>alternate foot skipping at one place<\/li>\n\n\n\n<li>criss-cross skipping<\/li>\n\n\n\n<li>double unders<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At first, try basic jumps so that you can get used to exercise and gain confidence in the process. Over time, you can add up on the intensity, and work your way up to alternating between double jumps with a criss-cross and jumping on one leg. You will see that jumping rope is so much fun.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value<\/strong>: High-intensity jump rope workout is approximately <strong>MET 11.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>660 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will approximately burn <strong>880 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Hops_%E2%80%93_front_kick_back_kick_high_jumps\"><\/span>2. Hops &#8211; front kick, back kick, high jumps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"924\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg\" alt=\"Home cardio training\" class=\"wp-image-193586\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-400x329.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1536x1263.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-2048x1684.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:90px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Since being a child, you will certainly know those types of exercises that were used to warm up during PE classes. Various jumps (eg running ABC&#8217;s) are also used by&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">athletes to warm up&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">before training or a match.<\/span><\/p>\n\n\n\n<div style=\"height:33px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">What exercises are we talking about?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mummy kicks<\/li>\n\n\n\n<li>butt kicks<\/li>\n\n\n\n<li>jumping on one leg<\/li>\n\n\n\n<li>side jumps<\/li>\n\n\n\n<li>Heisman&#8217;s<\/li>\n\n\n\n<li>tuck jump<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">There are many variants of jumps and hops. To make your training fun, you can alternate between different variants, and the hour of training will pass like a breeze. Even during your home training, we&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">recommend wearing shoes&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">that cushion the impact or jump on<\/span> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mat<\/a>&nbsp;to avoid knee pain.<\/p>\n\n\n\n<p>   <\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value:<\/strong> The combination of different hops has approximately <strong>MET 9<\/strong>.<\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn an average of <strong>540 kcal<\/strong> in an hour<\/li>\n\n\n\n<li>An 80 kg man will burn an average of <strong>720 kcal<\/strong> in an hour<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Jogging\"><\/span>3. Jogging<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Jogging is usually an outdoor exercise. But have you thought of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">trying jogging at home?&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">If you live in a big house, you can do it by moving around the rooms while<\/span> <a class=\"ek-link\" href=\"https:\/\/www.audiolibrix.com\/cs\/Podcast\/527\/sk-gymbeam-fitness-academy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">listening to our podcast<\/a>. If you live in a small flat, you can try jogging in one place. When you watch <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/c\/GymBeamcz\/videos\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">your favourite YouTube videos<\/a> or series on Netflix, an hour seems like nothing.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Met value:<\/strong> Jogging in one place is approximately <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>480 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will burn approximately <strong>640 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Jumping_Jacks\"><\/span>4. Jumping Jacks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">This exercise is a part of almost every fitness YouTube video. Many people love this exercise. No wonder, it is an exercise that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">workout out the whole body<\/span><\/strong><span data-preserver-spaces=\"true\">. Although it looks simple at first glance, we guarantee that you will get really sweaty.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">It is simple. Start with a standing position, legs together, arms at your sides. Jump up and spread your legs. Stretch your arms out and over your head. The arms should be in one line with the body, do not bend them. Then repeat.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">This way you can perform it for a long time.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">If you want to push your limits with jumping jacks, we recommend, for example, alternating,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">a minute of maximum speed with two minutes of a slower tempo.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Your workout will get to an end in no time.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value:<\/strong> Jumping jacks has approximately <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>480 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will burn approximately <strong>640 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Cardio training - jumping jacks\" class=\"wp-image-192933\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Burpees\"><\/span>5. Burpees<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Some people hate them, others cannot imagine living without them. Yes, we&#8217;re talking about&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">burpees.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;If you are already a part of any of those two teams, you will surely agree that it is a very effective exercise that targets many muscle parts&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">and it will push your stamina really hard.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">How to do burpees?<\/strong> Let&#8217;s start with the basic position. Stand upright, with your feet shoulder-width apart, arms at your sides. Quickly lower into a squat, place our hands on the floor, and jump your feet back into a plank position. Then jump your feet back and go up again.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">You can modify this exercise in many ways:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>add a push-up<\/li>\n\n\n\n<li>add a push-up with a clap<\/li>\n\n\n\n<li>hold a plank on one leg<\/li>\n\n\n\n<li>add mountain climbers<\/li>\n\n\n\n<li>add a weighed west or a backpack<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As with the previous exercises, you may change the intensity as needed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value:<\/strong> Burpees have approximately <strong>MET 11.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>660 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will approximately burn <strong>880 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"742\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg\" alt=\"Cardio training - burpees\" class=\"wp-image-192951\" style=\"width:843px;height:557px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1536x1014.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Sliding_Exercises\"><\/span>6. Sliding Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Maybe you already had the honor to<strong> train on the&nbsp;so-called flow-in exercise mat.<\/strong> Yes, it&#8217;s a serious killer. You may be happy when we tell you that you can work out your muscles even without it. If you feel that the flow-in exercise mat would take up a lot of space, you can tr<\/span>y <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/core-sliders-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sliders<\/a>, <span data-preserver-spaces=\"true\">which will do the job.<\/span><\/strong><span data-preserver-spaces=\"true\"> However, you can also&nbsp;replace them, for example with an old cloth that will slide on the floor. In addition to working out your entire body, you will also perfectly polish the floor.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">How to use sliders?<\/strong> Start with a plank position, hold your core nice and tight, with hands on the floor. Then you can either pull the knees in to touch your chest, slide them together, do side knee tuck, mountain climbers, jacks, and so on. If you want to increase the load, put a weight on your butt (for example, a book or a filled backpack), or put on a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/weighted-vest-0-20kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">weighted vest<\/a>. Another option is to alternate and do push-ups. <strong><span data-preserver-spaces=\"true\">We guarantee that your core won&#8217;t be the only thing burning.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value:<\/strong> The mentioned sliding exercises have approximately<strong> MET 11.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>660 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will approximately burn <strong>880 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Bodyweight_Exercises\"><\/span>7. Bodyweight Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are a lot of exercises in this category, so you don&#8217;t have to worry about your workout routine becoming boring. If you decide to include body weight exercise as cardio, keep in mind that this should be a continuous, long-lasting exercise. It is not advised to go to your maximum and then take breaks. In this case, it would be more of a HIIT training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">You can try:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>conventional squats<\/li>\n\n\n\n<li>one leg squats<\/li>\n\n\n\n<li>lunges<\/li>\n\n\n\n<li>push-ups<\/li>\n\n\n\n<li>box step-ups (you can use your couch)<\/li>\n\n\n\n<li>sit-ups<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"633\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg\" alt=\"bodyweight cardio exercises\" class=\"wp-image-193604\" style=\"width:843px;height:475px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1536x865.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-2048x1154.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">If you alternate the individual exercises, you can perfectly&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">train your entire body.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;You can set 2 minutes for each exercise, and start the next one. This way you can repeat the whole round several times. So that you don&#8217;t have to keep track of time, we recommend to<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;download Tabata timer,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;where you&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">can set the signaling at different time intervals,<\/span><\/strong><span data-preserver-spaces=\"true\"> and you can then really focus only on the exercise. If you would like to make it even more difficult, you can use, <\/span>for example, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/suspension-training-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suspension training set<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moreover, <strong>a suspension training set can make some exercises easier to perform.<\/strong> For example, you can learn how to do squats on one leg as you can hold on to the straps while performing the exercise. You can also try doing jumping squats or lunges, and engage your arms in this way.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value: <\/strong>In the mentioned bodyweight workouts, MET can vary. Depending on the difficulty of the exercises and the intensity, it can vary somewhere between 6 &#8211; 10.<\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>360 &#8211; 600 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will burn approximately <strong>480 &#8211; 800 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Boxing\"><\/span>8. Boxing<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg\" alt=\"Cardio training - boxing\" class=\"wp-image-192978\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg 935w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-333x400.jpg 333w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-1278x1536.jpg 1278w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964.jpg 1285w\" sizes=\"auto, (max-width: 935px) 100vw, 935px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don&#8217;t have a punching bag at home? You don&#8217;t need it at all! Even the <strong>best boxers use the so-called method of shading as they fight against an imaginary opponent<\/strong> while trying to hit him with various punches. You can also train this way. <strong>Imagine your worst enemy facing you<\/strong> and punch him with a few hits and kicks.<\/p>\n\n\n\n<div style=\"height:56px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Remember that your imaginary enemy is also defending himself, so your training should not lack squats and other moves. If you turn on the music and try to box to the beat,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">it will definitely become fun cardio to do.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:78px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value:<\/strong> Boxing has approximately a <strong>MET of 5.5.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn burn approximately <strong>330 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will burn approximately <strong>440 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Jaciks_test\"><\/span>9. Jac\u00edk&#8217;s test<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">With this test, you will train your whole body. Besides,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you can also learn about your physical fitness.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;This is the way how applicants for sports studies, or police officers are tested for their physical condition. If you perform this test for 2 minutes max, you can then check how well you would pass the job interview. Of course, you can perform it at a slower pace even longer than two minutes, or switch between exercises.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">How does Jac\u00edk&#8217;s test look like? <\/strong>Start in a back stand position, lie down on your stomach, go back back to a standing position, and then to lie on your back. Perform these 4 positions at the fastest possible pace one after another.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value<\/strong>: Jac\u00edk&#8217;s test is approximately <strong>MET 10.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>600 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will burn approximately <strong>800 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Dancing\"><\/span>10. Dancing<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg\" alt=\"Cardio training\" class=\"wp-image-193007\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-301x400.jpeg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-1154x1536.jpeg 1154w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53.jpeg 1202w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Have you ever tried to turn on the music to the max and pretend&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you are on performing and dancing on the concert?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;If not, you don&#8217;t know what you are missing. Not only will you enjoy your concert properly, but in addition, dancing is a great cardio that will keep you entertained. You can alternate slower songs with wild rhythms and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">get rid of all the excess energy.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Try doing it especially when you are home alone because you probably might not look as attractive as you think. <strong>It&#8217;s definitely great fun and effective training<\/strong> to burn a significant amount of calories.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you feel that you cannot move to the beat on your own, try to find a dance video to learn the basic steps. For example, game consoles can help, where you try to mimic the movements of a figure on the screen.<\/p>\n\n\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value:<\/strong> Dancing has approximately a <strong>MET of 7.8.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>468 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will burn approximately <strong>624 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Fitness_Tidying-up\"><\/span>11. Fitness Tidying-up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Unfortunately, we all have to clean and tidy up the house. The same goes for exercise. How to solve this when you do not have much time and have to decide between these activities?&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">How about trying to combine them together?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;In addition to a sweaty T-shirt and increased endorphins, you will also be rewarded with a perfectly tidy apartment.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">How should the housework workout look like?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Plan the activities you need to do<\/strong> &#8211; for example, collect dirty clothes in the apartment, hang clothes, wipe dust, and wash the floors.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Think about the exercises that could be combined with the cleaning activities<\/strong> and make a plan in your head.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Get started<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">. You can do&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">10 burpees<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;for every single piece of laundry you pick up from where it doesn&#8217;t belong. When hanging laundry, you can always do&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">3 squats<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;before hanging one piece&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">(yes, a washing machine full of socks becomes an even bigger nightmare at this moment), when wiping dust you can do<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;5 push-ups&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">on each wiped area and you can combine washing the floor with already mentioned dancing.<\/span><\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">An hour of tidying up will put you in a good mood and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">maybe it will teach you some good habits<\/span><\/strong><span data-preserver-spaces=\"true\">. Next time, you will definitely think twice before putting the dirty laundry on the treadmill or any other place it does not belong to. Otherwise, you will have to do 10 burpees before taking it to the laundry basket.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value:<\/strong> House cleaning workout is approximately <strong>MET 6.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>360 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will burn approximately <strong>480 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_Bonus_Tip_%E2%80%93_Sex\"><\/span>12. Bonus Tip &#8211; Sex<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">You may have never heard about how many calories you can burn with sex. In that case, we may disappoint you.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Most often, we don&#8217;t get into any huge numbers<\/span><\/strong><span data-preserver-spaces=\"true\">. Of course, this is an activity that you will probably want to do the most. In addition, you will also enjoy&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">quality time with your partner.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;However, if you want to burn calories, it will probably be more appropriate to do, let&#8217;s say, some rope skipping instead.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value:<\/strong> Sex has approximately a <strong>MET of 1.8.<\/strong><\/p>\n\n\n\n<p>In practice it means:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A 60 kg woman will burn approximately <strong>108 kcal<\/strong> in an hour.<\/li>\n\n\n\n<li>An 80 kg man will burn approximately <strong>144 kcal<\/strong> in an hour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Can_We_Burn_Thanks_To_Cardio\"><\/span>How Many Calories Can We Burn Thanks To Cardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If we take into account the<strong> average values<\/strong> of calories burned during mentioned cardio activities, we will find out that a <strong>60-kilo woman can burn approximately 520 kcal in an hour by aerobic training and an 80-kilo man can burn approximately 692 kcal in an hour.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How to imagine this amount in specific meals?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center;\"><strong data-rich-text-format-boundary=\"true\">FOOD<\/strong><\/p><\/th><th><center>MAN IN 30 MIN\/346 KCAL<\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">WOMAN IN 30 MIN\/260 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">MAN IN 60 MIN\/692 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">WOMAN IN 60 MIN\/520 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">MAN IN 90 MIN\/1038 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">WOMAN IN 90 MIN\/780 KCAL<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Oats, greek yogurt 0 % fat, banana, protein powder. (peanut butter)<\/center><\/td><td><center>Oats (30 g), greek yogurt 0 % fat (100 g), banana (80 g), protein powder (30 g)<\/center><\/td><td><center>Oats (20 g), greek yogurt 0 % fat (100 g), banana (50 g), protein powder (25 g)<\/center><\/td><td><center>Oats (90 g), greek yogurt 0 % fat (150 g), banana (100 g), protein powder (30 g), peanut butter (13 g)<\/center><\/td><td><center>Oats (50 g), greek yogurt 0 % fat (150 g), banana (100 g), protein powder (30 g), peanut butter (10 g)<\/center><\/td><td><center>Oats (140 g), greek yogurt 0 % fat (200 g), banana (150 g), protein powder (30 g), peanut butter (30 g)<\/center><\/td><td><center>Oats (100 g), greek yogurt 0 % fat (150 g), banana (90 g), protein powder (30 g), peanut butter (25 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Chicken breast (raw), ghee, rice (uncooked), broccoli<\/strong><\/center><\/td><td><center>Chicken breast (100 g), ghee (6 g), rice (40 g), broccoli (100 g)<\/center><\/td><td><center>Chicken breast (80 g), ghee (6 g), rice (25 g), broccoli (100 g)<\/center><\/td><td><center>Chicken breast (200 g), ghee (11 g), rice (80 g), broccoli (250 g)<\/center><\/td><td><center>Chicken breast (150 g), ghee (8 g), rice (60 g), broccoli (200 g)<\/center><\/td><td><center>Chicken breast (250 g), ghee (15 g), rice (150 g), broccoli (250 g)<\/center><\/td><td><center>Chicken breast (200 g), ghee (13 g), rice (100 g), broccoli (250 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Pasta (uncooked), tofu, olive oil, frozen vegetable medley<\/strong><\/center><\/td><td><center>Pasta (45 g), tofu (90 g), olive oil (4 ml), frozen vegetable medley (100 g)<\/center><\/td><td><center>Pasta (25 g), tofu (80 g), olive oil (3 ml), frozen vegetable medley (100 g)<\/center><\/td><td><center>Pasta (100 g), tofu (150 g), olive oil (7 ml), frozen vegetable medley (200 g)<\/center><\/td><td><center>Pasta (65 g), tofu (120 g), olive oil (5 ml), frozen vegetable medley (200 g)<\/center><\/td><td><center>Pasta (160 g), tofu (200 g), olive oil (12 ml), frozen vegetable medley (250 g)<\/center><\/td><td><center>Pasta (100 g), tofu (200 g), olive oil (10 ml), frozen vegetable medley (200 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Wholemeal bread, cream cheese, chicken ham, 30% cheese, peppers<\/strong><\/center><\/td><td><center>Wholemeal bread (60 g), cream cheese (10 g), chicken ham (60 g), 30% cheese (20 g), peppers (80 g)<\/center><\/td><td><center>Wholemeal bread (40 g), cream cheese (10 g), chicken ham (40 g), 30% cheese (20 g), peppers (80 g)<\/center><\/td><td><center>Wholemeal bread (120 g), cream cheese (20 g), chicken ham (120 g), 30% cheese (40 g), peppers (170 g)<\/center><\/td><td><center>Wholemeal bread (80 g), cream cheese (20 g), chicken ham (100 g), 30% cheese (30 g), peppers (160 g)<\/center><\/td><td><center>Wholemeal bread (200 g), cream cheese (40 g), chicken ham (150 g), 30% cheese (50 g), peppers (200 g)<\/center><\/td><td><center>Wholemeal bread (150 g), cream cheese (30 g), chicken ham (120 g), 30% cheese (30 g), peppers (200 g)<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to eat back your calories burned by this one-hour cardio session and have <strong>milk chocolate or cashew butter<\/strong>, it should look something like this:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60 kg woman could eat 82 g of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cashew butter<\/a> or milk chocolate<\/li>\n\n\n\n<li>80 kg man could eat 110 g of cashew butter or 125 g of milk chocolate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"899\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg\" alt=\"How many calories can you burn during cardio\" class=\"wp-image-193029\" style=\"width:843px;height:674px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_to_remember\"><\/span>What to remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Cardio activities undoubtedly have a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">positive effect on our physical and mental health<\/span><\/strong><span data-preserver-spaces=\"true\">, and therefore we should exercise several times a week. The fact that gyms are closed and the weather is bad doesn&#8217;t have to discourage you from exercising.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">There are countless ways to do cardio at home.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;As a result, you can burn a large number of calories, which you can eat back and have with various foods, as is listed in the table<\/span> above. If you would like to learn more about eating and creating a meal plan, you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to calculate energy and macronutrient intake for weight loss or muscle gain?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When doing cardio workout, don&#8217;t forget to <strong>combine different exercises and alternate intensity. Thanks to this, you will not get tired of the exercise, you will also be able to benefit from the aerobic activit<\/strong>y <strong>in the long run<\/strong>. <strong>Do you also have a favourite cardio exercise that you can do at home? Share it with others in the comments below. You can never have too much of inspiration.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Are you used to do cardio every day but closed gyms and bad weather ruined your plans? We have a solution for you &#8211; at-home cardio workout. In today&#8217;s article, we will show you 12 ways to do it effectively.<\/p>\n","protected":false},"author":100,"featured_media":193562,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6437,6689,6173,6485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315456","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-bodyweight-exercises","9":"tag-cardio","10":"tag-hiit-workout","11":"tag-home-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 12 Best Tips for At-Home Cardio Workout - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Are you used to do cardio every day but closed gyms and bad weather ruined your plans? We have a solution for you - at-home cardio workout. In today&#039;s article, we will show you 12 ways to do it effectively.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 12 Best Tips for At-Home Cardio Workout - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Are you used to do cardio every day but closed gyms and bad weather ruined your plans? We have a solution for you - at-home cardio workout. In today&#039;s article, we will show you 12 ways to do it effectively.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-05T16:21:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-26T18:27:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"The 12 Best Tips for At-Home Cardio Workout\",\"datePublished\":\"2020-12-05T16:21:00+00:00\",\"dateModified\":\"2024-04-26T18:27:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/\"},\"wordCount\":4289,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"keywords\":[\"bodyweight exercises\",\"cardio\",\"HIIT workout\",\"home workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/\",\"name\":\"The 12 Best Tips for At-Home Cardio Workout - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"datePublished\":\"2020-12-05T16:21:00+00:00\",\"dateModified\":\"2024-04-26T18:27:38+00:00\",\"description\":\"Are you used to do cardio every day but closed gyms and bad weather ruined your plans? We have a solution for you - at-home cardio workout. In today's article, we will show you 12 ways to do it effectively.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png\",\"width\":1200,\"height\":630,\"caption\":\"12 tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The 12 Best Tips for At-Home Cardio Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The 12 Best Tips for At-Home Cardio Workout - GymBeam Blog","description":"Are you used to do cardio every day but closed gyms and bad weather ruined your plans? We have a solution for you - at-home cardio workout. In today's article, we will show you 12 ways to do it effectively.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/","og_type":"article","og_title":"The 12 Best Tips for At-Home Cardio Workout - GymBeam Blog","og_description":"Are you used to do cardio every day but closed gyms and bad weather ruined your plans? We have a solution for you - at-home cardio workout. In today's article, we will show you 12 ways to do it effectively.","og_url":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/","og_site_name":"GymBeam Blog","article_published_time":"2020-12-05T16:21:00+00:00","article_modified_time":"2024-04-26T18:27:38+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"22 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"The 12 Best Tips for At-Home Cardio Workout","datePublished":"2020-12-05T16:21:00+00:00","dateModified":"2024-04-26T18:27:38+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/"},"wordCount":4289,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","keywords":["bodyweight exercises","cardio","HIIT workout","home workout"],"articleSection":["Exercises and workouts"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/","url":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/","name":"The 12 Best Tips for At-Home Cardio Workout - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","datePublished":"2020-12-05T16:21:00+00:00","dateModified":"2024-04-26T18:27:38+00:00","description":"Are you used to do cardio every day but closed gyms and bad weather ruined your plans? We have a solution for you - at-home cardio workout. In today's article, we will show you 12 ways to do it effectively.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/12-naj-kardio-cvikov-domaci-trening-1-min.png","width":1200,"height":630,"caption":"12 tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/the-12-best-tips-for-at-home-cardio-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"The 12 Best Tips for At-Home Cardio Workout"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/315456","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=315456"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/315456\/revisions"}],"predecessor-version":[{"id":564546,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/315456\/revisions\/564546"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/193562"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=315456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=315456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=315456"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=315456"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=315456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}