Sure, you can go to the gym and jump on the elliptical machine for 45 minutes. Or you can put on your sneakers and go for a long run outside to boost your heart rate and calorie burning. But when the temperature drops or you don’t have time to leave your house, you can still squeeze in time for solid aerobic exercise at home. All you need is a little space and the ability to push yourself, just enough to get your heart pumping and sweat flowing.
How can you do that? Two words: weight-bearing exercises. “[ these ] exercises are the perfect choice for aerobic exercise at home because they save space (all movements can be done in one place) and time because they require maximum effort-and therefore, less time overall-while also providing strength, power and the benefits of aerobic exercise,” says Judine Saint Gerard, head coach at Tone House in New York City, nasm-cpt, tells health. “With all these extra power and power benefits, it might even be better than trotting on an elliptical machine.”
The key to working hard for all of your fitness rewards is to raise your core temperature so that you start sweating,” she says. “Most aerobic exercise generates heat in the body-the more intense the exercise, the more heat is generated, sweating is the body’s way of cooling down. If you do an aerobic workout at home and don’t sweat at the end, you’ll want to increase your intensity the next time you exercise. This means working faster or taking fewer breaks.
If you need an aerobic workout to kick-start your home workout, St. Gerard offers the perfect program. Here, she offers 10 weight-bearing exercises and how to use them to make your heart beat easier. Each movement has a low-intensity variation, suitable for people who return to the gym after a long break or for those who are starting their regular workouts for the first time. They are also a wise choice for people with injuries. The only thing you have to remember is to work hard to end up in sweat-so don’t make it too easy on yourself.
Exercise
If you choose a high-impact weight-bearing action, do each of the following for 30 seconds, with a 30-second break between each action. If you like standing on your feet, skip the jumps? As per the modified action, do each action for 30 seconds, and only rest for 15 seconds between each action. Do 2-3 rounds with 60-90 seconds between rounds. Most importantly: the more you practice, the less rest you need.
Mountain climbing
- 1. Starting in a flat position, form a straight line from the shoulders to the heels, with the shoulders above the wrists.
- 2. Keep the core taut and the back flat. Push one knee into your chest and put it back in place.
- 3. Push the other knee toward the chest immediately. Then, put it back where you found it. Continue to alternate.
Make a change. Cancel the jump and slow down, still pushing one knee at a time toward the chest.
Vinyasa
- 1. Starting with the plank position, form a straight line from the shoulders to the heels, with the shoulders over the wrists.
- 2. Drop like you’re doing push-ups, keeping your elbows close to your sides.
- 3. Then, move your chest with your arms and move it into Cobra or upward dog pose (back slightly arched, chest up) .
- 4.Next, lift your hips up with both hands in a downward dog position. Repeat, return to the plank.
Make a change. As you descend into the push-up position, lower your knees for more support.
Sit-up
- 1. Start standing with your feet hip-width apart.
- 2. Put your hands flat on the ground in front of you and jump back with your feet in a flat position. Make sure your hips are up and your core is tight and in a straight line from your shoulders to your heels.
- 3. Then, jump your feet back into the position of your hands.
- 4. Jump all the way to your feet, raise your arms above your head, and explode from your feet. Repeat.
Make a change. Put your hands flat on the floor, step back with your left foot, then step back with your right foot, pausing on the board. Then, step in with your left foot, step in with your right foot, stand up again, and raise your arms above your head.
Standing long jump
- 1. Start standing with your feet together.
- 2. Step back with your left leg and lower your head into a squatting position. Bend your knees 90 degrees. The back of your right knee is just off the ground.
- 3. Push through the heel of the front of your left leg, explosive ascent, feet swapping in the air.
- 4. Soft Landing, into a lunge position, right foot forward. Repeat with your right foot forward, alternating.
Make a change. Instead of jumping out of the crawl, use the heel of your front leg to bring your back knee up to your chest and kick straight in front of you. Put your foot back in place and walk back with your other foot. Continue to alternate forward kicks.
Squat jump
- 1. Start standing with your feet slightly wider than the width of your hips.
- 2. Push your hips back, keeping your weight on your heels, and squat.
- 3. Explode from under your feet, stretch your hips, and jump into the air.
- 4. Soft Landing, return to squat position, knees bent. Repeat.
Make a change. Cancel the jumps and do them at normal weight-bearing squats.
Picogram-ups
- 1. Start with a wooden plank position with the shoulders on the wrists in a straight line from the shoulders to the heels.
- 2. Jump with both feet, so that the buttocks straight into the air, forming a reverse v-shape.
- 3. Then, jump back to the plank. Repeat.
Make a change. Starting with your plank position, walk up to your hands with your feet in a reverse v-shape, then walk back to the plank. Repeat and pick up the pace.
The skater jumped
- 1. Start standing with your feet hip-width apart.
- 2. Jump hard with your left foot to the right. When you land, bend your knees, bend your hips back, lift your chest, and put your left foot behind your right foot.
- 3. Then, push your right foot away and jump to the left. Continue to alternate.
Make a change. Alternately bend your knees and squat. Step on one foot at an oblique angle behind your back and lower into a squat position with your knees bent at a 90-degree angle. Turn around and stand up. Repeat on the other side. Continue to alternate.
Tuck jumps
- 1. Start standing with your feet hip-width apart.
- 2. Drop into a squat position, then explode into the air, lifting your knees to your chest.
- 3. Soft landing, knees bent. Repeat.
Make a change. Start with kneeling. Step to the left, then to the right, forming a squatting position. Then stand up. And then down to the squat position. Then put the left leg back to kneeling position, and then put the right leg back to kneeling position. Repeat, starting with the right leg. Continue to alternate.
Jump across the hurdle
- 1. Start standing with your feet together.
- 2. Put a yoga block or tape next to you (or pretend there’s a hurdle next to you) . Bend your knees slightly, push up, and jump over the hurdle as your knees push up.
- 3. Knees bent, soft landing. Repeat, jump to the other side. Continue to alternate.
Make a change. Don’t skip the“Hurdle,” jump over it, starting at the knee closest to the hurdle, still lifting the knee to the chest. Keep your arms straight above your head as you walk.
High knee joint
- 1. Start standing with your feet together.
- 2. Push one knee toward your chest and one arm forward (elbows bent 90 degrees) .
- 3. Quickly put your foot back in place with your other knee up and your opposite arm forward.
- 4. Keep alternating, landing lightly with each step, just as you would if you were running in place.
Modify it. Move your knees to your chest to eliminate jumping.
