Cardio workouts at home: boost your circulation

A cardio workout is any type of physical activity that works your cardiovascular system over a longer period of time. Typical exercises include dynamic movements that raise your heart rate, activate your circulation and improve your endurance.

Cardio workouts improve your oxygen supply and strengthen your cardiovascular system. Even moderate exercise over several weeks can have measurable positive effects on health.

• Strengthens your heart and lungs
• Improves general endurance and fitness
• Helps you lose weight and keep your weight stable
• Reduces stress and promotes mental well-being
• Reduces the risk of cardiovascular disease
• Can have a positive effect on blood pressure and cholesterol
• Easy to integrate into your daily routine – even at home with no equipment

Cardio workouts are suitable for any age group – from young beginners to senior citizens. All you need is comfortable clothing and a pair of trainers.

In addition to improved fitness, your heart, lungs and circulatory system benefit the most. Just a few minutes of exercise a day can boost your metabolism, strengthen your immune system and counteract chronic diseases in the long term.

Regular endurance training can even help to prevent diseases such as diabetes, breast and bowel cancer, and heart disease. And those who regularly work up a sweat also benefit mentally because cardio training has been proven to improve mood and help reduce stress.

• Warm up with a few minutes of walking or gentle movements before training
• Listen to your body – dizziness, a feeling of pressure in the chest or feeling unwell are warning signs
• Drink plenty of water – before, during and after working out
• When training outdoors: wear weather-appropriate clothing in layers

The intensity of your workout should suit your current fitness level. If you’re training at a high intensity, you can plan shorter sessions – if you’re training at a moderate pace, you can keep going a little longer. What’s most important is that the workout is realistic and you enjoy doing it.

Cardio workouts include any exercises that raise your heart rate and challenge your endurance for longer periods. No matter whether you’re indoors or outdoors, it’s important to do steady, dynamic exercises that challenge your cardiovascular system without overdoing it. Many activities can easily be integrated into your daily routine – without the need for expensive equipment or visits to the gym.

Typical cardio activities:

• Jogging or walking
• Cycling (also on the home trainer)
• Swimming
• Dancing (e.g. Zumba or aerobics)
• Skipping
• Rowing (indoors or on the water)
• Hiking at a brisk pace
• Climbing stairs
• HIIT (high intensity interval training)
• Bodyweight cardio exercises (e.g. burpees, jumping jacks)

It doesn’t matter whether you take it easy or go all out – take it at your own pace and challenge yourself. You can do any sport, provided you do it regularly and enjoy it. If you feel good, you’re more likely to keep going, and that’s what makes the difference in the long term.

For a noticeable effect on health and fitness, experts recommend doing at least 150 minutes of moderate exercise per week, so you could do 30 minutes five times a week, for example. Alternatively, 75 minutes of intensive activity, such as interval training or fast workouts, is sufficient.

It’s not only important to exercise regularly, you also have to choose the right intensity for you. Many people are too ambitious at the start, so they push themselves too hard and quickly lose their motivation. You don’t have to go all-out all the time to train effectively.

Make sure that you raise your heart rate, but stay within a healthy range. Generally speaking, a moderate pace is when you can talk while exercising without getting out of breath. It’s better to exercise consistently and with control rather than overdoing it.

Beginners should start withtwo to three gentle sessions a week, ideally with breaks. If you listen to your body, you’ll quickly find a pace to suit you – and stay motivated and healthier in the long term.

If you’re unsure which training is right for your fitness level, you can seek advice from a medical or sports expert, such as your family doctor, a physiotherapist or a specialised sports centre.

These five simple exercises get your cardiovascular system going without the need for any expensive equipment or vast amounts of space. Ideal for beginners or as an add-on to another workout. Each exercise trains both strength and endurance and can be adapted to suit your level.