(AscendHealthy.com) – Stuck at home and feeling restless? Maybe you’ve just been putting off working out because you don’t think you have the room. You can get a good cardio workout, no matter what size space you have — and you even have options that won’t make you enemies with the neighbors downstairs.
No room for your cardio workout? No problem! Try these exercises instead. Start with low-intensity exercises like knee lifts, butt kicks, lateral shuffles, standing side crunches and jumping jacks. Ramp up to mountain climbers, burpees, squat jumps and skier jumps. Need some quieter moves so you don’t upset downstairs neighbors? Do marching glute bridges, rotating planks, squats, alternating reverse lunges, the superman pose, downward dog mountain climbers and inchworms. We have the step-by-step on all these great cardio moves in the article below.
You Can Do These 15 Cardio Exercises in Small Spaces.
Rusty or need to start slow? Healthline recommends several low-intensity moves you can do to get yourself moving:
- Knee lifts – Begin standing with your feet shoulder-width apart and your arms bent at your sides. March in place, lifting each knee as high as you can, pumping the arms in time with the legs.
- Butt kicks – In the same position, lift one foot backward, toward the buttock; alternate between feet.
- Lateral shuffles – Stand leaning slightly forward, engaging your core. Push between your feet to shuffle left and right.
- Standing side crunches – Stand with your hands laced behind your head and your feet shoulder-width apart. Lift one knee to the side, bending to touch it to your bent elbow; alternate between sides.
- Jumping jacks – Start with your feet together and your hands at your sides. Jump your feet apart while bringing the arms up the sides and over the head. Jump between the two positions.
These moves should get your heart pumping without guaranteeing a pulled muscle. Talk to your doctor if you have any concerns about starting a new exercise routine.
Ramping It Up
Looking for something a little faster paced? Try these higher-energy exercises recommended by Shape:
- Mountain climbers – Begin in a straight-armed plank position. Move one leg forward, so that the knee reaches between your arms. Alternate between legs.
- Burpees – From a standing position, squat down and reach your palms flat against the floor between your feet. Hop feet back to put yourself into a straight-armed plank and do a push-up. Hop the feet up to the hands, spring to your feet and repeat.
- Squat jumps – Stand with your feet shoulder-width apart and your hands at your sides. Lower into a squat, and then spring upward, reaching your arms over your head.
- Skier Jumps – Stand with your arms slightly bent. Jump, twisting at the trunk; repeat, twisting the other direction.
Do each of the above exercises for about a minute, moving from one into the next without taking a break. For optimal results, make sure to warm up with some stretches and lighter moves, such as back exercises and yoga, before ramping up the intensity — and don’t forget to do a few minutes of cool-down moves after your main workout.
Is noise as much of an issue as space? Self shares a handful of exercises that can get your heart pumping but don’t require you to jump around. Do each of these exercises for 30 seconds, switching to the next without stopping to rest:
- Marching glute bridge – Lie on your back with your knees bent and your feet shoulder-width apart. Raise your hips upward, engaging your core. Raise one leg, keeping it bent. Switch legs and repeat.
- Rotating plank – Start in a straight-armed plank position. Pivot your body while reaching one arm upward, balancing for a moment on one side. Return to the plank position and repeat on the other side.
- Squats – Standing upright with your feet just beyond shoulder-width apart, lean forward and bend your knees and hips until your upper legs are parallel to the floor. Stand upright and repeat.
- Alternating reverse lunges – Begin standing upright with your feet shoulder-width apart. Step back with one foot, taking the knee to the ground, so that you are in a lunge position. Lean against the ball of your foot to bring yourself upright and repeat with the other leg.
- Superman – Lie on your stomach with your arms in front of you. Engage your core so neither your hands nor your feet are touching the floor. Hold for 2 seconds, rest and repeat.
- Downward dog mountain climber – Standing with your legs shoulder-width apart. Bend at the hips, keeping your legs straight, so that your hands press flat against the floor and your rear faces upward. Bring one knee down toward one elbow before bringing the leg straight up, then bring it back down toward the other elbow. Bring the leg back up; repeat with the other leg.
- Inchworm – Starting in an upright position, reach down, keeping the legs straight, and place the palms of your hands on the floor. Walk the hands forward until you’re in a straight-armed plank position. Hold for a moment before walking the hands back and returning to an upright position.
Who says you need a lot of space to work up a sweat? These exercises can get your pulse moving and help you stay in shape even in cramped quarters. Find time for your recommended 150 minutes of exercise every week, regardless of where you are. Why not get started today?
~Here’s to Your Healthy Ascension!
Copyright 2019, AscendHealthy.com