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Best Aerobic Exercises That You Can Do at Home

Updated on March 26, 2013
Let's exercise!
Let's exercise! | Source

What's an Aerobic exercise?

Aerobic exercises, also known as cardio exercises, are pro-longed activities involving our muscles, heart and lungs. Our hearts beat faster; it works harder so we continue to receive oxygen as we perform these activities. Aerobic exercises are good for our cardio-vascular health and general well-being.

Examples of aerobic exercises:

  • Running or jogging for at least 30 minutes is an aerobic exercise.
  • Swimming for at least 5 laps is an aerobic exercise.
  • Aerobic workouts in a class or with the use of DVDs at home
  • Dancing
  • Biking
  • Boxing

Benefits of aerobic exercises:

- stronger heart and lungs

- lower risk of cardio-vascular ailments such as stroke, high blood and diabetes

- major muscles become stronger, particularly in the thighs, hips and buttocks

- prevents depression because of the positive or happy endorphins being released as we exercise

- improves immune system

- fitter body

- increased self-confidence

- increased self-esteem

- weight loss

Best Aerobic Exercises At Home

The great thing about aerobic exercises or cardio workouts is that there are many of them which you can do that at the comfort of your homes. You don't have to buy expensive gym memberships just to be fit and healthy. Personally, I enjoy running at the park or in our building's gym. However, when I don't feel like stepping out of the house, I refer to the best home cardio workouts I know and personally enjoy doing.

1. Jumping ropes

Yes, jump ropes, exactly the ones kids use to play. Jumping ropes is another inexpensive exercise that you can do at home. Try to 20-30 minutes a day; and with low jumps. As you progress, you'll notice you can jump higher and at a longer time period, too.

2. Stairs

Climbing up and down the stairs is yet another cheap way to burn fats. If you live in a building, make us of those stairs to do this classic aerobic exercise. It's like walking or jogging up and down a hill. It's more challenging, thereby you are bound to really make a good burn. Make sure to bring water, though. You don't want to be dehydrated in the middle of the flight.

3. Jump in place

Jumping in place with heels alternately touching the butt is actually my workout before I run. It helps my blood warm up before I head for a 5-7.5km run. Jumping in place is a good aerobic exercise, if you really don't have a time to go out. I suggest doing this with other cardio exercises, though. Jump in place can be a tiring exercise and you don't want to be worn out easily during your exercise.

Even if you are not running a distance, I really recommend wearing a good pair of running shoes if you plan to jump in place. This will lighten the shock in your knees every time you jump.

4. Dancing

This is the best aerobic exercise for those who love dancing. Buy a track that you can dance yourself into for at least 30-45 minutes, 3-5 times a day. When it comes to exercises, you really need to enjoy what you're doing. Else, you'll end up not doing them in the first place.

5. Step aerobics

You can do step aerobics on the lowest step of the stairs (for safety purposes) or any plank that acts as a platform where you can step on and off to. A simple up and down motion that is doing repeatedly can help your heart pump more blood. There are classes that offer step aerobics where you can perform various step activities that may help shape the legs, thighs and the butt. I would recommend to buy a DVD though, so you can perform easy-moderate step moves several minutes of your time each day. It's a brilliant way to stay active.

How Much Aerobic Exercise Should I Do Each Day?

Ascertain your fitness level first. If you haven't exercised for a while, asking your physician before doing any cardio workouts or aerobic exercises may be the right thing to do. In any case, like in anything else, start with baby steps.

Do light aerobic workouts (low intensity) that fit your lifestyle, age and capacity. Perform them at least 20 minutes a day. Then, increase your time and number of days as you progress.

Heart Rate Considerations:

Note your heart rate when you exercise and in choosing your exercise. You don't want to over do it. Low intensity workouts should be at 60%-70% of your normal heart rate. For some, this may only be their warm up. Moderate intensity should be 70%-80% of your normal heart rate. This is where I am at during my workouts. High intensity workouts are definitely intense. This covers 80%-90% of our normal heart rate. And lastly, the maximum intensity is at 90%-100% of our normal heart rate.

According to a Livestrong article, peak heart rate may be calculated as:

For men = 220 minus Age

For women = 206 minus (Age x 88%)

Know Your Heart Rate When You Exercise

Timex Mid-Size T5G941 Easy Trainer Heart Rate Monitor Watch
Timex Mid-Size T5G941 Easy Trainer Heart Rate Monitor Watch

The Easy Trainer HRM recalls activity time and average, peak, and minimum heart rate. It has an elastic chest strap that transmits heart EKG to wristwatch. It has an automatic activity timer that keeps track of exercise time.


Choose Aerobic Exercises That Appeal to You

Whichever aerobic exercise you choose, whether at home or outside, make sure that you enjoy it. That's how you'll be able to keep a habit. I enjoy running, at best. It's the cardio exercise that helped me lose weight. I'm currently maintaining my ideal weight right now. Thanks to running and yes, several other workout exercises.

Are You Doing Any Cardio At Home

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    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Hi marlene! Step exercise will really pump up your heart, right? I'd love to do that regularly. My usual thing is running, though. I soooo love it.

    • MarleneB profile image

      Marlene Bertrand 4 years ago from Northern California, USA

      I taught aerobic exercise in the late 70's and 80's. You are so right about the benefits. Like you said, there is no need to go to the gym. Now that I am older, I enjoy the treadmill and step.

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Jogging is a very good exercise routine. It's better than nothing at all, kenwu! Kudos to you and your efforts.

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Thanks rajan! The hubby and I ran almost everyday. Love it!

    • KenWu profile image

      KenWu 4 years ago from Malaysia

      I just jog, doing nothing pretty much. I think I should adopt some aerobic exercise but I can't run fast :(

    • rajan jolly profile image

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      I need to be more regular with my exercise routine. Thanks for the reminder. Useful hub.

      Voted up and sharing.

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Hahaha!! Thanks for your comment, nell rose. Just try to skip a few. That'll teach the rope who's the boss.

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Thanks alocsin. Well, that's one way to put it, yes.

    • Nell Rose profile image

      Nell Rose 4 years ago from England

      Hi, great ideas, I have the jumping rope, or skipping rope as we call it over here, and yes I try to skip once or twice a day, trouble is I sometimes just look at it then put it away! lol! I really must practice more, voted up! nell

    • alocsin profile image

      alocsin 4 years ago from Orange County, CA

      Well this should eliminate any excuses for not exercises since they're easy to do and can be done at home. Voting this Up and Useful.

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Thanks midget! Stairs are truly one of the cheapest aero, right? Very challenging, too!

    • midget38 profile image

      Michelle Liew 4 years ago from Singapore

      I love stair climbing as it is the most accessible form of exercise available. Instead of taking the lift, try the stairs, and you have a good opportunity to work out for the day! Thanks for sharing, Being Well, and I am passing these suggestions around.

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Thanks for your reply idigwebsites.

    • idigwebsites profile image

      idigwebsites 4 years ago from United States

      Thanks! I also love to dance -- the best and most enjoyable form of exercise! Up and useful. :)

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      That's so true lisa. So we have very little excuse not to exercise. haha!

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Thanks again, brad! I just finished 7.5k today. Plus, 10mins of hoola!hahaha!! Now, I'm hungry! lol!

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Gardening can definitely give a good burn. I know because my dad has several produce in our backyard.haha!

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Good for you moonlake. It's very hot in my side of the worlds right now. I need to turn on the a/c just to finish a quick run. lol!

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Cool, thanks mamakim! Great! Do more of those!!

    • LisaMarie724 profile image

      Lisa Stover 4 years ago from Pittsburgh PA

      Great hub and I love that you can fit these in very easily at home.

    • prospectboy profile image

      Bradrick H. 4 years ago from Texas

      I enjoyed reading this one my friend. The only cardio I really do is jogging three days a week, for about 20 minutes per session. I'm slowly upping those times, as I plan on doing a 10K later in the year. Reading about the benefits of cardio that you posted is very motivating. I think about things like that whenever I start to feel tired while running, or on days when I don't feel like going out there. The benefits are absolutely amazing. Voted up, rated useful, and shared. Great job!

    • Peggy W profile image

      Peggy Woods 4 years ago from Houston, Texas

      I did some heavy gardening the last 2 days with digging and shoveling and planting, etc. Afraid I can't do some of the exercises you recommended because of my knees...but you are correct. Exercising can be done without expensive gym memberships. We have a gym membership that is included in our health insurance so we are fortunate. I used to love jumping rope and doing jumping jack exercises. Ah...but I was younger then. :) Up, useful and sharing.

    • moonlake profile image

      moonlake 4 years ago from America

      I can do some aerobic exercises but can't bring my heart beat up to high. I have a bike in my living room right now with this bad weather that is all I am doing. Voted up.

    • Mama Kim 8 profile image

      Sasha Kim 4 years ago

      These are great examples. I just love a dance video game I have... really does the job and is so fun ^_^ voting up!

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Thanks kashmir! Are you into workouts, too?

    • kashmir56 profile image

      Thomas Silvia 4 years ago from Massachusetts

      A very interesting and informative article with very useful information . Well done !

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Thanks dghbrh! I appreciate your comments.

    • dghbrh profile image

      deergha 4 years ago from ...... a place beyond now and beyond here !!!

      Interesting and informative hub. Thank you. Shared and voted up useful.