How to Introduce Cardio Workout At Home Through Circuit Exercise | Kloc-In
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There are many ways to introduce cardio workout at home using circuit exercise. Here we’ll explore what Cardio workouts intel, define what circuit training is, breakdown the benefits, introduce ideas to include in your workout. It doesn’t matter if time is limited, combining cardio, and strength training using circuits is a great option.
Doing so allows you to train concentrated areas while getting a full body workout in, not to mention it can be fun. Not that running for hours on end isn’t. But let’s diversify our options and decide based on our fitness goals the best exercise to complete.
The focus here is creating a great cardio workout at home using circuit exercises.Time to Kloc-In, with this guide to help get started.
What is Cardio:
Cardio is cardiovascular exercise. It is a form of physical activity, the purpose is to raise the heart rate, increasing oxygen consumption. Pumping blood through the body and increasing the heart rate. Cardio is an important component when planning a fitness journey or continuing one. Doing cardio lead workouts are important to our overall well-being offering lifestyle, health and fitness benefits. Including improved cardio endurance, balance and coordination. It’s fair to say cardio can be done in many ways, running, cycling, swimming, walking, etc. The question then becomes how do you introduce cardio at home? Well buy a treadmill, step master, rowing machine and Bob's your uncle.
Introducing cardio at home starts with understanding the goal, goal setting, what is your goal, what time frame do you wish to see these changes? How will you continue to maintain and develop more even after hitting milestones? No matter the space you can use your fitness goal to determine the cardio variants to include in your workout. If the goal is to burn fat while toning, one may opt to include shadow boxing, with star jumps, mountain climbers and push ups.
Fat burning comes down to intensity, it is said that burning fat is done more successfully with low intensity exercise because the body is less likely to burn sugar (glycogen). There are some misconceptions around fat burning zone theory, but for the most part you can break down the mathematical equation of fat by understanding that one pound of fat is 3,500 calories.
Before we go any further in cardio, let’s understand what Circuit Exercise is:
Simply put circuit exercises are a number of exercises usually 5 or more, completed with short rest times in between them based on sets and number of reps (repetition). It is a great way to raise the heart rate. Some focus on the cardio element of circuit training, others combine with strength training. Circuit training can be very focused by targeting various muscle groups. This type of exercise initials alternating through circuits of exercises. Try selecting between 5 and 10 exercises, determine the number of reps, and sets to complete. There are different types of circuit exercise, because they are done with speed an effective circuit can be completed within 30-45 minutes.
Types of Circuit Exercise:
- Repetition - Each workout is done for a dedicated number of reps normally 10-15 before going onto the next exercise.
- Timed - Each workout in the circuit is completed for a certain length of time usually 30-90 seconds before doing the next set of exercises.
- Competition Circuit - This is a challenging way to do sets, you select the exercise and repeat for as long as you can within a given time.
- Sport-Specific Circuit - Done through sports like boxing, kicks, jumps, etc. Each exercise is used to improve movement repeatedly.
Try picking one type of circuit exercise to try alongside outlined goals to see which type of circuit is most effective. Try switching things up from time to time to challenge fitness level keeping things fun. Now that we understand what cardio is, and what circuit exercise consists of, let’s uncover some great example cardio circuit exercise that you may want to include in your routine.
8 Cardio Workouts for Home:
Let's dig into some cardio exercises that can be done from the comfort of your house.
- Star Jumps - A great full body exercise which involves jumping with legs outwards and inwards while arms go up towards the sky and back down. Gets the heart racing which burns calories.
- Shadow Boxing - Another full body workout that requires balance and coordination, steps, punches, pivots. jabs, uppercuts, hooks. This combines cardio with strength endurance.
- High Knees - Involves lifting your knees up towards your chest as you jog in place or move forward slightly if there is space. This exercise enhances cardiovascular endurance, strengthens legs, and coordination.
- Burpees - There are so many types of burpees, no matter which one is done burpees are a full body workout that challenges even the fittest of people. Combining full body with strength training as they include squats, jumping, and a push up. A great way to burn a lot of calories in a short amount of time.
- Skipping - High intensity cardio exercise that directly improves cardiovascular health, coordination and agility. It's simple, all that's required is a rope.
- Dancing - Move to the rhythm of the music, it's fun, it's a full body workout. Put your favourite music on and dance, this will raise heart rate and boost mood.
- Air/Jumping Squats - Depending on your level you may start off with air squats and graduate to full jumping squats. Keep feet shoulder width apart and pointed slightly outwards, hips move up and down as if standing and sitting from a chair. Keep heels flat on the ground and use heels to push back up. Air squats require hips to descend lower than the knees. Jumping squats launch towards the sky after squatting down. This is a great leg, thigh workout that can improve knee strength as well.
- Mountain Climbers - A very dynamic exercise that targets the core, shoulders, and legs while elevating your heart. Mountain climbers involve moving legs in a running motion while maintaining a plank position.
Combine These Cardio Exercise With Circuit Exercise:
Now there are some examples of at home cardio exercises, let’s dig into how we can use these very exercises in circuit form.
Let’s take 5 cardio exercises and create a circuit training plan using the 4 types of circuit exercise available.
Let’s start with Star Jumps:
First start by selecting the type of circuit, repetition, timed, competition, and sports-specific. Here sport-specific may not be as relevant.
- If you choose reps then select the number of reps to complete before moving onto the next exercise. So 10-20 reps then count them out as you begin performing star jumps.
- If selecting times, then select time between 30-90 seconds and don't stop until the timer goes off.
- Similar to this when selecting a competition circuit, just keep going for as long as you can or take a competition stat like 2 minutes and complete as many star jumps as possible in that time.
Once the first exercise is complete, move straight onto the next exercise, in this case we’ll switch to strength endurance so let’s go with shadow boxing.
Stick to the same type of circuit you selected above and start shadowing boxing. When shadow boxing try to look at your technique to get the most out of this type of at home exercise. So feet shoulder width apart, then select which is your stronger hand so if left then use that as a way to jab and keep above your face for protection, with the foot on the same side forward, then the other hand slightly lower with that foot slightly back (shoulder width) and to the side so pivoting is made easier. Whenever you throw a strike make sure to return to the fighters pose and twist your wrist as the jab and cross is thrown.
Try not to focus on the force of the strike thrown rather focus on technique, speed, and precision. How to shadow box 101.
5 things to remember when shadow boxing:
- The Stance
- Straight Punches - Jab and cross
- The Hooks
- Uppercuts
- Footwork
Again once completed try moving onto the next exercise with minimal break, know your body and practise breathing techniques. In through the nose out through the mouth.
Now let’s do some high knees, high knees promote cardiovascular endurance, leg strengthening, and coordination. Again the aim here is to stick to the type of circuit selected in the beginning for consistency and impact.
When performing high knees it’s almost like jogging, but on the spot. Stand tall with feet around hip-to-shoulder-width apart and place your arms by your side. Open your chest up and squeeze your core. Start bringing your knee up towards the chest and slightly above the waist. Ensure to move hands as if running while lifting each knee. With speed lower the first leg and repeat on the opposite side.
Squats:
Let’s focus on basic air/jumping squats to get that right. Although once perfected there are many types of stances to activate various muscle groups in the lower body. Focus on using your body weight first before adding weights and/or variation.
- To do this make sure feet are a bit further apart than hip-width, with toes pointed slightly outward.
- Make sure the chest is up and out with pressure spread evenly in feet. Tighten core to engage abdominal area then ensure your body weight is in the heels of the feet as you begin to push your hips back.
- Start to lower yourself making sure the momentum is coming from your legs as if going to sit down, go down until your torso starts to flex forward, how deep you go depends on form. Do not sacrifice form to go deeper.
- With the chest out and core tight use your heels to push back up as you stand again and squeeze the glutes at the top.
- Repeat this using the circuit method selected.
Let's end this set with Burpees:
Burpees are great as they challenge you, if you are closer to the beginning of your fitness journey, then you’ll slightly adjust how you end the burpee so you are not jumping as high or at all. Burpees are a combination of squat, push up and leap in the air, doing so activates a full body workout while incorporating strength training.
Burpees are a great calorie burner, start standing up, leap or just stand up straight then go down to the floor with a squat first, kick legs back all to land in a push up position, push up then back up, jump at the end or thrust hips and repeat.
Make sure to stick to the type of circuit selected for consistency.
Now that a set has been completed try resting for only 30 seconds to 90 seconds and go again for the desired amount of sets. Try between 4-8 sets that include at least 5-10 different exercises.
Benefits of Cardio Exercise Using Circuit Training:
There are many benefits of combining cardio exercise with circuit exercise. For beginners it’s a great way to get started knowing exactly what the goal is and using this to create the best fitness plan for your fitness journey.
As determined circuit training is meant to be quick and effective. Depending on the number of sets selected circuit training can be completed within 20-40 minutes. This type of exercise combines cardio and strength training. You can pick to focus on the exercises that include cardio as well as targeting different muscle groups. The aim is minimal rest time between each completed circuit (set) try resting for between 30 seconds - 90 seconds. Go based on your current fitness levels and reduce rest time the fitter you get.
Combining circuit and cardio exercises has both physical and mental well-being benefits, and is a great way to release endorphins:
- Cardiovascular Health - Circuit training utilises cardiovascular exercise aimed to elevate the heart rate, this in turn improves the heart muscles and efficiency. Over time this can lead to lower resting heart rate, better blood circulation and reduce the risk of heart disease.
- Enhanced Endurance - Consistency is key here, the use of circuit training has the ability to better endurance levels. This happens by challenging the cardiovascular system and increasing stamina. As fitness levels improve, it's possible to notice the number of sets, reps during each circuit increases, so that intensity level increases as well.
- Burn Calories - As circuit training combines both cardio and strength exercises, burning calories tends to happen faster than traditional cardio workouts. This is down to the high intensity of this type of training. Circuit training enhances the metabolic system, leading to more calories burnt throughout the day.
- Effective Fat Loss - If targeting fat is the goal then combining cardio through circuit training will target just that. The combination of cardio and strength exercises helps preserve lean muscle mass while promoting fat loss. On top of this the high-intensity of circuit training can stimulate the production of growth hormones, which further promotes fat burn.
- Time - As circuit exercise is a great full body workout this can be completed in quicker succession than traditional workouts. Moving quickly through each circuit exercise to the next with minimal rest, it is a good efficient way to make the most of the time allocated.
- Toning and Strength Building - Circuit exercise helps build strength and improve muscle tone. The options are endless with this type of workout plan, as a beginner you may focus on just your body weight. As you get more consistent and more advanced you may opt to include weights and resistance bands. Overall benefits are improving muscle definition and overall strength.
- Mixing Things Up, Have Fun - Fun when discussing working out may be far fetched but circuit training combined with cardio exercise can be fun as you can handpick each workout to focus on the goal of the day, or targeted muscle groups. There are a number of exercises to choose from, this keeps things interesting and engaging. It's also a great way to stay motivated to stick to your routine to get to your more long-term goals.
- Convenience - Circuit exercise can be completed from absolutely anywhere, so no excuses. Whether at home, gym, outdoors, you name it circuit exercise can be done. The best part is you don't necessarily need equipment to get started. All that's needed is a small space, you, and your body weight.
Overall doing cardio exercise with circuit training is a sure way to improve health, fitness, and overall quality of life. Incorporating circuits into your regular routine can help you achieve your fitness goals more efficiently and effectively.
Let’s Wrap Things Up By Talking Recovery:
To finish off your completed circuit training, ensure to stretch. Stretching is very important. Some may even advise stretching before and after a workout to let the body, and mind know you are about to embark on your fitness journey, stretching also helps improve overall flexibility, promotes relaxation and relieves stress. Recovery is an important factor when thinking of longevity, over time stretching, and including recovery in your fitness journey with help improve fitness, strength and endurance. The muscles need time to repair and grow. So when completing a workout plan ensure to include adequate recovery that incorporates both stretches and rest. This will have a trickle effect on energy levels, prevention of injuries, and optimised performance when you do train.
To conclude, the introduction of cardio exercise through circuit exercise can be done from anywhere with minimal equipment. This way of training is a great way to enhance fitness level and overall health. Start with your plan, use your goals to determine if you’ve created a good workout plan for your fitness journey. The benefits of combining these two factors includes variety and can be more fun than traditional workouts. Getting the most of circuit training requires high-intensity with minimal rest in between. Make sure your circuit is structured, try to combine both cardio, and strength training, as well separated muscle groups. Along your journey you may find that improved cardiovascular health, ability to burn fat, enhanced endurance, and increased calorie burn are noticeable benefits. On top of this, cardio exercise through circuit training is time efficient, convenient, and versatile making it a practical way for beginners, seasoned, and advanced trainers to be effective. The aim is to provide options that get you closer to your fitness goals, leading a healthier more active lifestyle consistently.
We’d love to hear how you started on your own journey, and the tools you use to stay consistent.
For beginners we’d love to find out how useful this blog is to continue offering you the most relevant topics centred around health and well-being.
