Physical exercise is vital at all stages of life. However, it’s not always straightforward to stick to a weekly workout routine. There are marathon workdays, caring for young children, or simply finding time for leisure. Not to mention the cold, rain, and general laziness, which don’t always help when it comes to finding motivation! That’s why many people have opted to do aerobic exercises at home.
An aerobic exercise routine will help strengthen your muscles and joints. It’s also an effective way to burn fat if you’re looking to lose weight. However, it’s important to use proper technique to avoid injuries or health problems.
What are the best aerobic exercises? Are there any low-impact ones? Check out this complete and fun aerobic workout routine you can do right at home!
What Are Aerobic Exercises?
Aerobic exercises are moderate-intensity activities performed over a prolonged period. They require effective coordination between movement and breathing. In fact, the term “aerobic” means “with oxygen”. Most common aerobic exercises increase your heart rate, so your body will also demand more oxygen.
These types of physical activities, especially high-impact ones, require a high intake of carbohydrates and fats. For this reason, it’s always recommended to complement them with a diet tailored to the intensity and frequency of your workouts.
| Aerobic Exercise | Recommended Time | How to Do It | Main Benefit |
| Jumping Jacks | 30–60 seconds | Keep a steady pace, land softly, and maintain good form. | Raises your heart rate and works the whole body. |
| High Knees | 30–60 seconds | Lift your knees as high as comfortable while keeping keep your core tight and your back straight. | Builds endurance and works the core, legs, and cardiovascular system. |
| Butt Kicks | 30–60 seconds | Kick your heels toward your glutes while keeping your torso upright. | Works the legs, glutes, and heart. |
| Marching in Place | 1–3 minutes | Lift your knees, swing your arms, and maintain a steady rhythm. | Provides a low-impact aerobic workout suitable for different fitness levels. |
| Step-Ups | 30–60 seconds per leg | Use a sturdy step or low chair and push through your heel while maintaining balance. | Strengthens the legs and glutes while raising your heart rate. |
| Dancing | 10–30 minutes | Move to your favourite music at a comfortable pace. | Provides an enjoyable aerobic workout and helps keep you active. |
6 Aerobic Exercises You Can Do At Home (infographic)
We’ve designed this infographic with 6 aerobic exercises you can do at home to help you move more easily. Now it’s your turn: go for it!
Also Read: Exercises And Tips For Having A Flat Stomach
What Are the Health Benefits of Aerobic Exercise?
Aerobic exercises you can do at home have significant benefits for your body and mental health. Here are the main ones!
- They are capable of burning body fat.
- They help control excess weight.
- They contribute to proper heart function, which improves heart health. The heart is one of the vital organs we pay the least attention to, and yet it’s fundamental for extending people’s lifespan!
- Strengthens muscles and joints.
- It lowers blood cholesterol levels. In fact, it’s one of the best ways to prevent diabetes, heart attacks, and cardiovascular disease.
- They help release accumulated tension. They are useful for reducing stress and anxiety.
- It improves self-esteem.
Types of Aerobic Exercises
There are many sports you can practise to burn calories and strengthen your muscles. But which aerobic exercises are best? The answer depends on your goals.
If you’re looking to burn fat quickly, you should try high-impact exercises. If, on the other hand, you prioritise technique and maintaining your fitness, low-impact exercises are the most recommended. Discover the different types!
Most Effective Aerobic Exercises
While all sports are good, some aerobic exercises are more effective than others. Cardio disciplines are the best for getting your heart pumping. Think dancing, dynamic team sports like soccer, basketball, or volleyball, or even weightlifting!
Most Common Aerobic Exercises
There’s no need to practise new disciplines. Occasionally, the most common aerobic exercises are also the most recommended. Swimming in a pool for 45 minutes, going for a bike ride in the countryside or on a bike path, or putting on your running shoes and running outdoors.
High-Impact Aerobic Exercises
High-impact aerobic exercises are characterised by burning a lot of energy in a short period of time. Intensity takes precedence over duration. They are also perfect for getting your heart pumping and burning calories faster.
Among the high-impact exercises, the following stand out:
- HIIT exercises.
- Crossfit.
- Spinning.
- Running.
Low-Impact Aerobic Exercises
Low-impact aerobic exercises, unlike the previous ones, require a higher number of sessions to burn calories. These types of exercises are recommended for people who don’t want to overexert their bodies without sacrificing their fitness. They are also ideal for those who have recently suffered an injury.
Some examples of low-impact aerobic exercises are:
- Hiking.
- Swimming at a relaxed pace.
- Pilates and yoga.
- Golf.
- Cross-country skiing.
Aerobic Exercise Routine You Can Do at Home
If you’re a busy person with work and family responsibilities, the last thing you need is to find time for exercise. What aerobic exercises can you do at home? We’ve got you covered with this 6-exercise aerobic routine to keep you in shape without having to leave home!
Leg and Arm Openings
For this aerobic exercise, you will need to stand up. Coordinate the following sequence of movements: open both your arms and legs in the first movement, and then close them immediately afterward. Perform 2 sets of 15 repetitions each.
Bring Your Knees to Your Chest
Simulating running in place, raise your knees until they touch your chest. Remember to alternate between left and right knees. Do this movement 20 times for 3 sets.
Burpees
Don’t let up! Halfway through this routine, we’re going to introduce some high-impact aerobic exercises. Do 3 sets of 10 burpees each. Be sure to rest for 2 minutes and drink water to recover and avoid overdoing it.
Abdominal Exercises
Let’s do some abdominal exercises! On a mat, do 2 sets of 7 abdominal crunches. It’s important that the tension comes from your abdominal muscles and not your lower back or neck!
Jump Rope
Use a rope or jump rope you have at home. Do 15 jumps for three sets. It’s best to jump lower, but make sure you don’t get the rope tangled between your legs. If you need to slow down, just do it!
Pedal With Your Legs in the Air
Finally, pedal with your legs in the air. Pretend you’re riding a bicycle, with your back on the mat. Maintain this movement for 1 minute without stopping.
