Introduction
There are a ton of various reasons why indoor cardio workout routines are considered to be highly effective as compared to any other kind of workout. To begin with, these workouts are pretty easy to practice. At the same time, you do not have to worry about the weather conditions at your place since you will be practicing the workout indoors.
Also, the best part of doing indoor cardio is that it can be done within half an hour or in a two-hour workout time as well. There are many combinations or types of cardio exercises that you can do that will get your heart rate high and leave you feeling fit.
All you need is a yoga mat, your workout clothes, and you are all set to hit the exercise floor. Practice this 30 min workout at home and start noticing results right after a few weeks. You can find a wide range of 30 minutes workout at-home routines that will help you in achieving the desired body.
30 Min Indoor Cardio Exercises
Work out 1:
Step 1: Arm circle
- Perform arm circles 20 times while alternating them
Step 2: Knee Jacks
- Perform high knee jacks 20 times
Step 3: Side Bends
- Perform side bends 20 times
Step 4: Leg Kicks
- Perform leg kicks 30 times
Step 5: Break
- Now rest for 30 seconds
Step 6: Squats
- Perform squats 20 times
Step 7: Right leg raise
- Next exercise is the side leg raise right for 15 times
Step 8: Raise left leg
- Then alternate your leg to the left and perform for 15 times
Step 9: Break
- Rest for 35 seconds
Step 10: Back Jacks
- Perform step back jacks 30 times
Step 11: Arm circles
- Lateral arm circles (30 times)
Step 12: Break
- Rest for 35 seconds
Step 13: Step reach
- Next, perform 30 lateral step reach
Step 14: Break
- Rest for 35 seconds
Step 15: Body Extention
- Perform body extension for 20 times
Step 16: Break
- Rest for 35 seconds
Step 17: Forward Jump
- Then, perform forward jump 12 times
Step 18: Break
- Rest for 50 seconds
Step 19: Reverse Crunches
- Reverse Crunches (15 times)
Step 20: Break
- Rest for 30 seconds
Step 21: Reach Through
- Then, perform reach through 20 times
Step 22: Break
- Rest for 30 seconds
Step 23: Bridge
- Perform bridge 20 times
Step 24: Break
- Rest for 35 seconds
Step 25: Tuck crunch
- Knee tuck crunch (20 times)
Step 26: Break
- Rest for 40 seconds
Step 27: Punches
- Perform 30 punches
Step 28: Break
- Rest for 25 seconds
Step 29: Prayer Push
- Prayer pushes (20 times)
Step 30: Break
- Rest for 25 seconds
Step 31: Arm circle
- Again perform arm circles 30 times
Step 32: Break
- Rest for 25 seconds
Step 33: Superman
- Perform super man’s 12 times
Step 34: Break
- Rest for 30 seconds
Step 35: Swing backs
- Perform swing backs 20 times
Step 36: Break
- Rest for 25 seconds
Step 37: Angels
- Snow Angels 20 times
Step 38: Break
- Rest for 40 seconds
Step 39: Walk down
- Perform 12 walk downs
- Full body cardio workout done!
Workout 2 for Indoor cardio:
- This indoor cardio workout will work every muscle of your body. So, the first exercise that we begin with is the touchdown and up.
- Keep your hands together and breathe in and reach down. Keep your legs as straight as possible. Perform for 40 seconds.
- Rest for 20 seconds
- The next indoor cardio workout is the squat punch. In this workout, you perform simple squats along with punches that work out your arm. Alternate between your arms each time. Perform for 40 seconds.
- Rest for 20 seconds
- Then, perform Elbow Knee Touch for 40 seconds
- Rest for 20 seconds
- Perform Inch worm for 40 seconds
- Rest for 20 seconds
- Next, cardio without running is the High Plank To Down Dog. When you bend forward, make sure that your hips are down in a straight line.
- Rest for 20 seconds
- Next is the knee crunch up. Simply lie on your back and lift your legs. Keep your knees bent and hands behind your back. Lift your shoulders off the ground and reach towards your knees. Perform for 40 seconds.
- Rest for 20 seconds
- Then, For indoor cardio, we do the Leg Raise Reverse Crunch. Lie on your back and rest your hands on the floor. Now, raise your legs with force and move your lower upper above the surface. Perform for 40 seconds.
- Rest for 20 seconds
- Nex is the Hip Raise Heel Touch. In this exercise, lie on your back and touch your heels with your arm. Alternate on each side. Repeat for 40 seconds.
- Rest for 20 seconds
- Next, lie on your back and place your arms behind your head. Now perform a cycling motion and reach over your left arm elbow to your right knee and vice versa. Repeat for 40 seconds.
- Rest for 20 seconds.
- Perform Lying Elbow Knee Touch by lying on your back and touching your elbows to your knees. Your elbow should touch the opposite knee. Repeat for 40 seconds.
- Rest for 20 seconds
- Then is the arm fly wherein you sway your arms up and down. Repeat for 40 seconds
- Rest for 20 seconds
- Perform wing fly chop. Bend your upper body down so that is it parallel to the floor. Also, bend your knee slightly. Chop your arms back as you straighten them. Put as much power in every chop that you do.
- Rest for 20 seconds.
- Perform knee push up.
- Rest for 20 seconds.
- Perform single-arm plank for 40 seconds.
- Rest for 20 seconds
- Then, start an elbow plank and push up with one arm followed by the other. Return to the elbow plank. Keep your body stable throughout. Continue for 40 seconds.
- Rest for 20 seconds.
- Perform 40 second air squat.
- Rest
- Perform front and back lunge.
- Rest your body
- Then perform a donkey kick where you rest on your palm and knees. Raise your right leg up in the air and perform the same with the other leg as well.
- Rest
- Be in the same position as in the last exercise and raise one leg to the side as high as you can. This exercise is known as the fire hydrant.
- Rest
- Perform single-leg plank. While performing this one, keep the other leg raised in the air and support your body using your hands.
- Rest
- Next one is the plank hip dips for 40 seconds.
- Rest.
- Side plank (40 seconds)
- Rest
- Perform spiderman plank while bending your legs at the knees. Alternate between your legs.
- Next is the plank to dolphin exercise where you shape your body to a dolphin and then get back to a plank position.
- Rest for 20 seconds
- Lie on your right side with your right leg bent on the floor. Get the other leg up and down. Repeat with the other side as well.
- Rest.
- Perform inner lift for 40 seconds. Lie on your left side straight on the floor. Cross your other leg over the left and place it on the ground. Now lift your left leg and move it up and down. Repeat with the other side as well.
- Well done! Your workout is now completed.
Conclusion
If you are wondering can I do cardio every day, then the answer is a big yes. However, if you feel every day is too much, you can also get it done every other alternate day. These simple exercises are the perfect answer to your “How to perform indoor cardio without running?”.
These fun workouts at home are a great way to boost your heart rate and keep you healthy. However, be sure that you stay consistent with your indoor cardio workout routine and be assured to see results just within a few months. Also, drink plenty of water and indulge in nutritious food for added advantage. Practice these workouts at the comfort of your home and see shocking results that will surprise everyone.
