{"id":699,"date":"2019-03-01T05:37:33","date_gmt":"2019-03-01T05:37:33","guid":{"rendered":"http:\/\/sudlatnid.com\/apps\/wp\/?p=699"},"modified":"2019-03-01T05:37:33","modified_gmt":"2019-03-01T05:37:33","slug":"these-sweaty-at-home-cardio-workouts-require-zero-equipment","status":"publish","type":"post","link":"https:\/\/www.sudlatnid.com\/?p=699","title":{"rendered":"These Sweaty At-Home Cardio Workouts Require Zero Equipment"},"content":{"rendered":"\n\t\t\t\t\n

These Sweaty At-Home Cardio Workouts Require Zero Equipment<\/p>\n\n\n\n

Do these bodyweight exercises when you can\u2019t get outside for a ride.<\/p>\n\n\n\n

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\n\t\n\t\t\t\t\t\n\n\t\t\t\t\n\n\t\n\t\t\n\n\n\n\n\tBy\n\t\t\t\t\tKiera Carter<\/a>\t\t\n\t\n\n\n\t\n\n\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\tFeb 25, 2019\n\t\t\t\t\t\n\t\n\n\t\n\n\t\n\n\n\n\n\n\n\t\n\t\n\t\t\t\t\t\n\n\n\n\n\n\n\n\n\n\t\t\n\t\t\n\n\t\n\t\t\t\t\n\t\t\t\t\n\t\n\t\t\t<\/p>\n\n\n\n

\"Push-ups<\/figure>\n\n\n\n

\n\t\t\tshironosovGetty Images\t\t\n\t\n\t\t\t\t\t\n\t\t\n\t\t\t\t\t\t\t\n\n\t\t\n\t\t\n\n\n\t\t\n\t\t\t<\/p>\n\n\n\n

Yes, you need to ride to become a better \ncyclist. But sometimes the weather sucks, or your bike is in the shop, \nor you\u2019re on the kind of road trip that involves four wheels instead of \ntwo. Womp womp<\/em>.<\/p>\n\n\n\n

Not all cardio is lost,\n though. There are plenty of at-home cardio exercises that don\u2019t require\n equipment and that make it easy to spike your heart-rate anytime, \nanyplace. Plus, there\u2019s even reason to make your Plan B workout your \nPlan A from time to time: Mixing up your movement patterns can strengthen muscles<\/a> you don\u2019t normally use, and perhaps to your surprise, offer a greater cardio boost than a moderate cycling workout. \n\n\n\n\n\n\t\n\t\tRelated Story\n\t\n\t\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\n\t\t\t\n\t\t\t\t\tThe Ultimate Guide to HIIT for Cyclists\n\t\t\t\t<\/a><\/p>\n\n\n\n

\u201cMixing up your cardio can strategically target \nyour glutes, quadriceps, hamstrings, core, and hip muscles, all crucial \nmuscles that can help your riding,\u201d says Dennys Lozada, NASM-certified \npersonal trainer and trainer at Fhitting Room and EverybodyFights<\/a> in New York City. Plus, if you go the HIIT route<\/a>, you can score a serious calorie burn and boost your cardiovascular conditioning, Lozada adds.<\/p>\n\n\n\n

That\u2019s where these at-home cardio exercises come in. Lozada included a high-impact workout for max benefits, along with a low-impact version<\/a> that\u2019s easier on your joints. Both will spike your heart-rate and make you sweat\u2014without even leaving the house.<\/p>\n\n\n\n

How to use this list<\/strong>:\n The exercises below are demonstrated by Lozada himself so you can learn\n the proper form. If you want to avoid impact, opt for the low-impact \nroutine and follow the instructions below. If impact isn\u2019t an issue, opt\n for the high-impact routine or combine all the moves and follow the \ninstructions below. These exercises can also be paired with any other \ncardio machine of your choice\u2014a treadmill, indoor bike<\/a>, elliptical, etc.\u2014to create one killer at-home cardio workout. An exercise mat is optional.<\/p>\n\n\n\n

At-Home Cardio Workout: Low Impact
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Perform each exercise for 30 to 60 seconds, followed by 15 seconds of rest. Repeat 4 times.<\/em><\/p>\n\n\n\n

1. Air Squat
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2. Alternating Reverse Lunge
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3. Mountain Climbers<\/h4>\n\n\n\n

4. Forearm Plank<\/h4>\n\n\n\n
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Start on all fours then lower onto your \nforearms and step both feet back into a forearm plank with elbows \ndirectly beneath shoulders, and core engaged so body forms a straight \nline parallel to floor. Hold, activating your core and glutes and \nkeeping back straight.<\/p>\n\n\n\n

5. Walking Plank<\/h4>\n\n\n\n