Are you looking for the best exercise to do at home? Read here about 1 cardio workout to do at home with minimal equipment, from beginner to advanced options.
So, you want to do some cardio, but going to the gym is not the right option.
Doing cardio at home is the best way to feel comfortable. You don’t have to pay for the gym and use heavy weights to achieve your goals. Cardiovascular exercise is super important for not only losing stubborn weight, but for building up strength that keeps your bones fit and healthy.
One way to do cardio on leg day is by doing Rope Flow. This tool can help you enjoy exercise without using complex equipment. Octomoves designed several ropes that cater to people’s fitness journey, including weight loss, joint pain, support recovery, and de-stressing.
Are you wanting to try this fun cardio experience?
In this article, we’ll show you one cardio workout to do at home.
1 Cardio Workout to Do at Home With Minimal Equipment, From Beginner to Advanced
Finding the right cardio exercise may be frustrating. Octomoves understood this dilemma and created high-quality flow ropes to help you enjoy working out. You can use these ropes for cardio only and as an additional workout tool to your personalized exercise routine.
On those hard leg days, Octomoves can be used as a warmup or cooldown tool. Even light cardio exercises have a positive impact on your body, so you don’t need to strain yourself. There’s a short quiz you can take that determines what rope is best for your fitness goals.
Also, the flow ropes have additional benefits for:
- Brain and joints
RopeFlow aims to connect your mind and body through exercise. This connection can open up your joints and prevent that unwanted pain. Just moving the exercise ropes creates energy flow that pushes fluid around the body, reducing muscle stiffness from injuries or strength training.
It can also improve mobility by strengthening muscles and ligaments. If you stay in one spot for too long, you might find that your limbs feel stiff. However, repeating the same rope patterns will help your brain build connections with mobility skills, leading to better energy concentration.
People with joint problems like arthritis, lupus, and other degenerative joint diseases may benefit from using RopeFlow. Octomoves wants everyone to experience a “playful way of movement” by doing an easy exercise that doesn’t require lots of recovery time.
Any type of cardiovascular exercise may clear the mind and relieve short-term stress. This is why people regularly go for a walk or run to ease anxious thoughts. Not everyone has time for that kind of routine, so using RopeFlow at home can force you to stay present in the moment.
RopeFlow also gives you the chance to release energy through slamming or throwing the ropes. Tension can build up in the body and cause more damage than you think, including hindering weight loss progress. You can use the rope to reduce tension in both your body and brain.
Using the flow ropes every day should be fun and exciting on your journey. You can follow easy instructions that don’t cause unnecessary stress. Octomoves report that people have the most fun doing this exercise, which helps them to laugh and reach satisfying achievements.
- Sleep and energy
Remember that improving your mood can strengthen sleep quality. You don’t have to stay up during the night tossing and turning, leading to exhaustion the next day. Octomoves believe that RopeFlow will improve your overall health, which includes having better energy levels.
High-quality sleep helps the body carry out important functions. This includes boosting your metabolism and immune system, so getting the best sleep will help you perform cardio on leg day. All you need to do is use the flow ropes once a day to notice physical and mental changes.
Why Is Cardio Overall Beneficial?
Cardiovascular exercise has many health benefits that extend your lifespan. You should perform daily physical activity to strengthen the body and mind. Some people might not have time for this type of work out, so using flow ropes at home will still give you those amazing advantages.
Let’s take a closer look at the benefits of cardio:
Gets your blood pumping
Cardiovascular exercise helps with circulation by increasing blood flow that gets the heart pumping. This will push blood through your arteries, preventing blockages or clots. The smoother your blood flows, the more likely you won’t develop heart disease in the future.
Proper blood circulation is key for maintaining long-term health, as blood and oxygen continuously travel throughout the body. Your organs will get enough energy to function properly after intense exercise, so don’t feel alarmed when you feel your heart beating fast.
Lowers your blood pressure
Strengthening your blood flow will naturally lower blood pressure levels over time. This is great for people who might have hypertension and regularly face physical symptoms. Cardio-based exercise improves the heart’s functions, which puts less force on your coronary arteries.
Being active keeps your heart and blood vessels in shape, preventing diseases that damage your future health. You don’t have to do cardio every single day to gain these benefits, but it might help to use the flow ropes once or twice a week, especially on tough leg days.
Strengthens your immune system
Cardio helps to flush nasty bacteria out of your airways and lungs. This may strengthen your immune system and prevent stubborn infections. Some people might not realize that cardio also develops antibodies that help fight bugs, which naturally leads to better immunity overall.
Many forms of cardio may also reduce inflammation in the body. In turn, your immune system gets stronger due to the lack of swelling. Even simple exercise that lasts 10 to 30 minutes could boost the immune response, leading to powerful white blood cells when fighting infection.
Some people exercise when they start feeling ill. This is because sweating actually helps to flush out bacteria, relieving any cold-like symptoms. Just 30 minutes of regular exercise three to four times a week can raise immunity levels when your body is battling the illness.
Improves your sleep
Exercise naturally makes you tired later in the day, right? This is why cardio improves your sleep quality. Better sleep can lead to many positive changes in your system, even without you knowing it. Not getting enough high-quality rest will make the muscles feel super weak.
People need adequate sleep to maintain normal human functions. If you don’t get the required rest, you may experience symptoms like constant yawning, poor concentration, and daytime fatigue. You can regularly use the flow ropes to regulate energy levels during the day.
The amount of sleep you get also contributes to weight loss results. Those who don’t rest their body properly may hamper their metabolism. A slower metabolism means you’ll most likely put on weight in the future, so it’s important that you give your body the rest it needs.
Supports your mental health
One way to improve your mental health is by doing regular cardio-based exercise. Getting your heart rate up can actually balance out hormones that otherwise lead to depressive symptoms. Since you’ll be in a better mood, you might have the motivation to pick up those flow ropes.
Cardio also releases those feel-good endorphins. These are natural brain chemicals that raise your mood almost instantly, leading to that great feeling after working out. Keeping yourself busy with exercise may distract you from any stress, which is great for blocking anxious thoughts.
Regulates your blood sugar
Moderate to intense exercise can encourage the muscles to use more glucose. This removes unnecessary sugar from your bloodstream, leading to lower blood sugar levels. People with type 2 diabetes may benefit from using the flow ropes to manage their blood sugar every day.
The more cardio you do, the more likely your body regulates insulin production. Too much insulin may cause hypoglycemia symptoms like hunger, headaches, and severe fatigue. One simple exercise can prevent your system from resisting insulin over time.
Contributes to a healthy weight
Most people do cardio-based exercise to lose weight or feel physically fit. Getting your heart rate up burns lots of calories, promoting healthy weight loss. You could use RopeFlow to lose a few pounds or you can use them to strengthen your arms and other parts of the body.
A healthy weight is defined by your goals and expectations. Everyone has different ideas about what the ideal ‘body’ should look like, so only do cardio for your own personal health. Weight loss offers benefits like improved mood, better sleep, and a higher self-esteem.
Just remember that losing weight isn’t all about cardio exercise. Following a balanced diet and performing other strength training exercises will boost your progress. You can use the flow ropes once a week to maintain that strength, depending on your fitness goals.
Gives your brain a boost
A good brain boost is great for improving your memory and motor skills. Your heart pumps extra blood into your brain, which gives you that strengthened concentration. Some people might need this when working in a creative job, so regular cardio is one way to support brain health.
Exercise can also increase the brain-derived neurotrophic factor (BDNF) that helps the survival of nerve cells. This change forms new synapses – circuits that control learning and memory. You’ll be able to absorb important information and reiterate memories in the long term.
The exercise you perform doesn’t have to be vigorous. Some people might use heavy ropes to improve their concentration skills or ability to control their muscles. Even small amounts of physical activity have positive impacts, including short-distance runs or walks.
Usual Cardio Workouts and Their Cons
A normal cardio-based workout can have many pros and cons. Some people may not feel comfortable performing high-intensity exercises, especially if they have certain health conditions. You can evaluate the disadvantages of each cardio workout before trying them.
Here are some cons of usual cardio exercises:
- Requires a certain level of fitness
- High risk of injury
- High risk of permanent damage if movement can’t be fully controlled because of the fast performance
- HIIT may harm body mitochondria
- Can stress the nervous system
- Ground impact
- Expensive, quality equipment
- Weather conditions
- Exposure to the elements
- Dangerous drivers
- Poor lights
- Lack of bicycle lanes and trails
- Storage issues
- Limited travel distance
- Elliptical Machines
- Unnatural movement
- Low impact and no incline
- Limited range of exercise
- Expensive and takes a lot of space
Doing cardio on leg day can be challenging, especially if you don’t want to do anything too strenuous. There are lots of common exercises that could boost physical progress, but not everyone can do the same vigorous movement or go out for a jog in the morning.
You could use RopeFlow to improve your overall strength and fitness level. Octomoves want people to have fun exercising and not dread the next session. Moving a simple rope can help strengthen your brain and joints, while raising your mood, sleep, and energy levels.