Trainers recommend a combination of weight workouts and cardio is needed to keep the body in the healthiest form.
A study conducted by BMC Public Health discovered that obese and overweight people happened to lose more body weight if they performed a 12-week exercise program which includes both weight exercises and cardio.
But rainy weather conditions can be unsuitable for cardio out and about. In these situations, you might think the only option you have is to work out strenuously on an indoor trainer until weather conditions improve. But you could actually kick it up a notch with these workouts instead.
These indoor cardio workouts can be performed indoors that will enhance your heart rate, burn calories, and your muscles pumped up.
Six Indoor Cardio Workouts
The Rowing Machine
Rowing machines are must-have exercising equipment in most gyms. Working out on the rowing machine challenges your cardiovascular system, upper torso, and legs —it’s a total body workout machine. Overall, it’s among the most important among all indoor cardio workouts.
How to do it:
- Warm up by rowing for 200 meters at a moderate pace.
- Then row for 250 meters.
- Rest before you repeat.
Your resting time should be 2 -3 times longer than your workout intervals. For example, if you row for one minute, rest for 2-3 minutes. Repeat six times in total.
The Barbell Complex
Another indoor cardio workout you can do is the barbell complex. The barbell complex is ideal for folks who don’t like exercise on any cardio equipment. But this exercise is intense.
How to do it:
- Do 15 front squats. Then, do 15 shoulder presses.
- Do 15 bent-over rows, and then do 15 Romanian deadlifts.
- Take a break for 2 minutes. Do 5 – 8 rounds in total.
Bodyweight Circuits
David Jack, a training advisor of Men’s Health magazine, advice bodyweight circuits for getting a full body workout and increasing heart rate. This is a great workout for any fitness level. The intensity can also be modified to match your cardio level.
How to do it:
- Do 20 bodyweight squats.
- Then 20 pushups.
- Perform 20 burpees.
- Do 20 jumping jacks.
- Do 20 mountain climbers.
- Rest for 2 minutes. Do 5 – 8 rounds in total.
The VersaClimber
If you’re wondering to climb a mountain, but never had the chance to scale one, then this workout will suit you well. The VersaClimber mimics the feeling of you climbing a mountain. This machine also gives you a sweaty, plodding cardio workout and also trains your upper and lower body. You can experience the machine at some of the gyms in Singapore.
How to do it:
- Perform for 45 seconds. Rest for 45 seconds.
- Perform for 50 seconds. Rest for 50 seconds.
- Perform for 55 seconds. Rest for 55 seconds.
- Perform for 60 seconds. Rest for 60 seconds.
- Perform for 60 seconds. Rest for 45 seconds.
- Perform for 55 seconds. Rest for 50 seconds.
- Perform for 50 seconds. Rest for 55 seconds.
- Perform for 45 seconds. Rest for 60 seconds.
- Rest for three minutes. Do 3 rounds in total.
Cardio Boxing and Conditioning
This indoor cardio workout drill is intense and scalable that benefits the entire body. Boxing as an exercise conditions the whole body and is an ideal workout for the cardiovascular system. It also increases your speed, coordination, stamina, and speed, strength as well.
This workout is perfect for an office worker looking for dislodging their stress at the end of a working day. It’s also great for athletes who need cardio boxing and cross-training. Overall, it’s a fun and versatile workout.
How to do it:
- Shadowbox for 3 minutes.
- Do a lateral shuffle for 3 minutes.
- Jump rope for 3 minutes.
- Rest for two to 3 minutes. Do 3 rounds total.
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