If you’re trying to live a fitter and healthier lifestyle, chances are you want to accomplish three things in particular: burn belly fat, incinerate calories and lose weight. After all, these are the three things that start your fitness journey and put you on the right track to the body you’ve always wanted. Aerobic exercise is a fantastic way to get your body burning fat because it entails the use of more than one muscle group in the body. Aerobic exercises have also become a staple in weight loss routines because of their potential to use stored fat as fuel during a workout over carbohydrates.
Then again, who has time to hit the gym these days? With our busy lives, it’s challenging enough to keep your life together and spend a couple of hours at the gym. So if you’re serious about losing weight but need to keep your workouts doable, give these aerobic exercises a try at home.
Jump ropes are humble pieces of equipment that you can take with you anywhere, and they’re a favorite amongst boxers for a reason: they train multiple muscle groups and have you working up a sweat in no time. Skipping rope helps develop stronger quads, glutes, calves and shoulders and also trains cardiovascular endurance. If you’re a beginner to the jump rope, make sure to stand with your feet apart at shoulder width and to keep your arms steady. Use your wrists to swing the rope.
Everybody hates taking the stairs, but if you want to drop pounds, and you’ve got a flight in your home, it’s time to make them your best friend. Stair training targets your calves, glutes, quads and hamstrings, so you can work on developing a stronger lower body while burning major calories. If you keep going up and down a flight of stairs for 10 to 15 minutes at a steady pace, you work on your endurance and give yourself a great warm up too.
Yes, yes, we know that burpees are reviled and hated, but your hate for this exercise will quickly turn into love once you fully maximize what they can do for your body. Burpees really give your chest, triceps, hamstrings, quads and deltoids a fantastic work out. You can even add modifications to the exercise by adding a push up into the mix or throwing in a high jump before the next rep. It’s like the exercise that just keeps on giving.
This workout will leave you breathless if you do it right. Bear crawls target your triceps and deltoids while requiring some major cardiovascular work. To do a bear crawl, start in plank position with your arms and legs extended then crawl forward in this posture. Keep more weight on your arms than your legs and keep up a steady pace for at least 60 seconds.
This one’s for the stronger folks but beginners are welcome to give a few reps a try. The inch worm works your hamstrings primarily but will really push your arm and core strength to the test as well. Make sure to bend from the waist and to walk your hands forward until you hit a high plank position. From here, you can walk your feet towards your hands and stand before starting your next rep.
This is a relatively simple one and is great for beginners. Stand with your feet hip-width apart and then begin to jog in place. Instead of your feet moving backwards toward your glutes, pull your knees to your chest alternatively. Repeat the movements as quickly as you can for 20 seconds. Rest for 10 seconds then go again. You’ll feel the burn in your glutes and quads for stronger and more powerful legs.
You may be rolling your eyes at this one but jumping jacks are great compound aerobic exercises to add to your regular routine or your circuits. They’re great for warming up your body safely as well and will get your heartrate up before you know it. In terms of muscle groups, jumping jacks target your laterals, deltoids, glutes and your calves for a head to toe work out.
Ever heard of doing jumping jacks on all fours? Say hello to plank jacks. This aerobic exercise targets glutes, hamstrings and hips while also giving your core a great work out. Make sure to keep your core tight while you jump your feet apart then together again to get the most out of this exercise. You should also be keeping your hips at the same level all through out and be careful not to jump your feet too far apart or too close together.
This one’s for the more advanced folks out there! If you’re breezing through your lunges these days, you can level up and challenge yourself a lot more by adding a jump to the mix. Jumping lunges blast your quads and hamstrings, plus they’ll have you breathing hard at the end of a set. We do recommend making sure that you’ve already mastered the basic lunge before you start this variation because you’ll need good form to avoid injury. Start in a low lunge before pushing yourself up. Switch feet mid-air and land with opposite feet positioning.
Here’s another tough one for the folks out there that want a bit more of a challenge out of their aerobic workouts. Box jumps are a great way to tone your hamstrings and glutes and also help your body’s jumping capacity. There’s nothing more satisfying than landing a box jump, especially when your boxes start getting higher and higher. Now we know that not a lot of people have sturdy boxes lying around the house, so if you’re one of these people, you can try this exercise with a bench against the wall. If you’re trying this for the first time, try a box that comes up to mid-calf height.