Best Cardio for Weight Loss at Home

I see this in the gym all the time. People just declare themselves fat and jump on the elliptical machine or bikes or treadmill. They spend very long times sweating there considering it cardio for themselves. While this is not 100% wrong, it isn’t right either. It is rather steady state cardio where you run with same intensity, how boring. Well for your kind information, you need not knock on the gym doors to have weight loss or even cardio. There are bunch of best cardio for weight loss at home. All you need is patience and determination.

best cardio for weight loss at home

What is Cardio?

Cardiovascular exercise or simply “cardio” is any activity that increases heart rate and blood flow in the body. It is not only, but one of the best ways to speed up the weight loss process. It basically acts as a catalyst that speeds up the process. Weight training alongside cardio is very effective in burning off the fat in the body. There are plenty of types and forms of cardio, but you need not worry, even simplest of sprint can help you speed the fat loss.

Cardio Workouts at Home

If you are after the fancy expensive equipment to lose weight, they might just cost you a lot. We find a lot of equipment, machines and techniques to perform the cardio. At home though, all you can do is buy a treadmill or exercise bike and few weights for yourself. Here, we will discuss few of the best cardio for weight loss at home with minimal equipment needed.


Something as easy as running can help you bump up that heart rate. If you want to run at steady speed, it might take time to be running out of breathe. Try doing intermittent sprints to speed up the effect. You will  not require any special equipment for this, a open park or a treadmill at home is enough.

    • All you need to do  is run.
    • Start off slow to warm your joints and ligaments.
    • Increase your speed, say up to 10 mph and continue for 2 minutes.
    • Increase it further to 15 mph and you are sprinting already.
    • After 30 sec or so, slow down to 10 mph again.
    • Then repeat the same for 20 minutes or so.

High Intensity Interval Training (HIIT)

HIIT is all about keeping your intensity level high while training. This exercise is performed with intervals. You can perform number of exercises creating a giant set.

    • Create a giant set of 3-4 exercises say jumping jacks, jumping squat, burpees, high knees and other.
    • Be sure to check on the form.
    • Perform all exercises one after another.
    • Take 30 sec or so rest in between sets.
    • Perform 3 sets of 10 reps for each exercise.

Skipping Ropes/Jumping Ropes

As a kid, you might have seen playing or you yourself might have played it. We didn’t know the health value as kid, but now we know. Jumping ropes burns as much as 200 calories in just 10 minutes. It is fun playing and burning off calories at the same time.

best cardio for weight loss at home

    • Grab handles of the rope.
    • Start slow and gradually increase speed.
    • Try not to tumble down with the rope.
    • Increase you speed till you no longer can breathe well.
    • Take a 30 sec break and go off again.

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If you love travelling and seeing places, this might be the choice of cardio for you. Hiking is generally done on uneven terrain or steep hills and so on. Hiking, even walking is considered cardio, but hiking burns off more calories in giving time than walking. And in the other hand, it is fun way of loosing weight as well.

    • If you are new to hiking, you would better start small hills.
    • Gather your friends and set on the course.
    • Be sure to stay hydrated and take rest frequently.
    • Enjoy the nature around you.


Swimming will do wonders in losing weight. It is fun way to enjoy the summer while getting rid of some extra fat in the body. Swimming is full body workout as it works all major muscles in your body. With ability of burning up to 600 calories an hour, it sure is tiring and benefiting at the same time.

    • Not everyone is Michael Phillips, so be easy on yourself.
    • Few laps of normal swimming pool length is enough to warm yourself.
    • Try improving your lap time and you will be pushing yourself burning more fat.

Take Stairs

You don’t even realize that you are missing so much of cardio in a day by not using stairs. Use stairs instead of lifts, if you are confident on stairs, you can try skipping few steps on the way up, increasing the intensity.

Taking stairs will not only keep your heart racing, but you ligaments in legs, knees and hip joints lubricated and running well. Don’t miss out on such great benefit.

Key Things to Remember

Some key things to remember doing these some of the best cardio for weight loss at home are to stay hydrated, warmed up properly, have good form and so on. You should warm up before any cardio session, may be by stretching, some mild burpees, pushups, arm circles and so on.

Drink water before, between and after the workout. Without proper hydration, you might have cramps and feel dehydrated. Be replenished with fluids whenever you can and stay hydrated. You don’t need expensive equipment or all the time in the world to perform these cardio for weight loss at home, 20 minutes a day is enough.


Inspiration to Workout

Inspiration, motivation, whatever you call it, we travel long way in search of them. Some need it for everything while some are just natural. The question is why do we need it. It is true that some go through hardships in life that they need to tackle. Workout, fitness is such an regime that helps transform the worst nightmare to beautiful dream. Watching your body change, seeing it grow and achieve feats you never had before is achievement on its own. Inspiration to workout might just help you transform your whole life. Lets discuss some tips that you can follow to get inspired to workout everyday.

Inspiration to Workout

Types of Motivation

If you surf through internet, you will find many types of motivation. Some suggest 2, some 4, some 6 while many will tell you there are 11 and more. Just the thing is, there is just 2 types of motivation that is further divided into more.

Intrinsic Motivation

It is a type of motivation that comes from within yourself. You need not seek help from anyone else. You feel and desire to excel from your inner self. Your mental state, your will power to advance etc, there are tons of reasons like this to motivate you.

Extrinsic Motivation

If you need someone to push you through the edge, this type is known as extrinsic motivation. Some external forces determine your activities. Even the stimuli to excel is coming from outside, it still is beneficial to yourself. Some common ones are like working for organized activity, for some reward, bonuses etc.

Fitness Inspiration

As far as fitness is concerned, I am always astonished by the females. Not in any wrong sense, but the effort they need to put into the workouts to achieve anything closer to men. Female fitness motivation is prime inspiration for me to workout. Won’t you feel a need to excel if you see a female stronger than you? These too are the words for inspiration. Let me give you some tips for your inspiration to workout.

Be Specific about your goals

You cannot be anything but serious about your fitness goal. Set your own goals and stick to it. Setting goals are the very first and most inspiring thing to do in fitness. Once you have your goal in mind, the path will lay itself. If your goals are to lose fat, stop at nothing unless you achieve it. The path might be painful, but it is mandatory.

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Get an Exercise Plan

An exercise plan is your blueprint to establish your foundation. You will need many of those exercise plans, but you need something to start right!!! Get an exercise plan for yourself from your trainer or coach or someone who has good knowledge about fitness.

Watch Motivational Videos

Just reading some random quotes on internet will not motivate everyone. A visual representation of anything is way more effective than written ones. Watch the journeys of some hardworking individual who achieved despite motivation. Watch the videos and apply them on yourself too.

Have a Role Model

We all have an icon we follow. Actors have a superstar, cricketers have their own, likewise, choose yours. I personally like Arnold Schwarzenegger and Ronnie Coleman. An icon in your life is someone you learn things in life, you follow their steps, you like to become like them. This just serves as another goal in your life. Don’t just get affected by their charm and success but their hardwork and dedication.

Treat Yourself

Set smaller milestones in your way to success. Achieve them and remember to treat yourself. Trust yourself and trust me, it just is very motivating to treat yourself as well. Reward is the best way to motivate. Enjoying your favorite meal once after that intense week is perfectly worth it.

Inspiration to Workout

Watch Yourself in the Mirror

There is nothing much motivating than watching those changes in your body. People are impatient and often quit workout just because they don’t feel any change. There is just one answer to that, dreams are not fulfilled in a day. You need to have patience, watch yourself in the mirror and administer the weakness and your strength. Work towards strengthening the weakness.

Try Something New

Don’t worry about people, they always have something to say whatever you do. Don’t get behind trying something new, if you succeed that’s great, if not, you will definitely learn something. You should always try to experiment with your workout to keep it interesting and fresh.

Getaway with Workout Inspiration

If you go with my words, you do not need to seek any other place to find motivation. You will come across motivation many times everyday, you just need to recognize them. Be motivated, stay motivated and be inspiration not to yourself, but to everyone who seek your help.


Lower Back Pain Workout Plan

Without any doubt, all of us have been in that “ouch” situation at least once. The pain keeps shooting harder and harder and you think as if you can never recover from that. But little do we know about the pain that it has very natural cause and pretty simple prevention and cure as well. We will be talking about some simple lower back pain workout plan, some morning stretches, sleeping techniques and many more that will help you get rid of that pain.

How does Lower Back Pain Occur?

Your lower back is pretty vulnerable area for pain and discomfort. We use our lower back, due to poor posture” for almost everything. We bend with lower back, creating camel like hump. While bending motion is primary function of hip muscles and not lower back, it is obvious to cause excessive strain. Some of the causes of lower back pain are as follows:

  • Strain

    Strain is one of the major cause. As there are fewer muscle groups and majorly ligaments and tissues, it is highly vulnerable area for injury. The strain can be due to injury, muscle tension, lifting too heavy, etc.

  • Slip disc

    The vertebra in our spinal cord is cushioned by small discs between them. If the disc slips from its place, or it ruptures, or it bulges, there is high pressure exerted upon the nerves. This creates a very severe back pain and the pinched nerves can create pain in other parts of the body as well.

    Lower Back Pain Workout Plan

  • Poor posture and movement

    Maintaining posture is very important when is comes to keep back healthy. Throughout the day due to sedentary nature of the job, we are compelled to sit in same position. The posture slowly degrades and we create unwanted pressure on the spine.

  • Improper form and Ego lifting

    If you are a professional lifter, you know the most important and delicate part in your body is your lower back. You first need to strengthen them and make them able to lift heavy even before lifting. But some ego lifters out there just go with a straight back and return with bulged back. Form is very important to get rid of injury.

Morning Stretches for Lower Back

There are few stretches you can do just after you wake up to strengthen your back. As you have been sleeping for 6-7 hours and lying sometimes on the same position, your back is jammed is some sense. Stretching them first thing in the morning will save you from the sudden strain.

  • Knee to Chest

    It is simple stretch to free your lower back. Lying on your back, fold your knees and bring them to your chest. Hold the stretch for 10-15 sec and you will feel your lower back stretching. It is good practice for morning stretch.

    Lower Back Pain Workout Plan

  • Lie on your stomach

    If you have slept your whole night facing the ceiling, it is best to give it a relief by turning to the opposite side. Just lie on your stomach and release tension from the back.

  • Back extension

    Back extension is very good exercise to strengthen the lower back. Just lying on your stomach, extend your back till you feel the stretch and hold the stretch for 20-25 second.

    Lower Back Pain Workout Plan

  • Cat pose

    Cat pose is awesome way to start your day. Warming your spine and back from top to bottom, it will give you relief from any sudden moment that might shock your back. Just perform the movement as in picture.

Lower Back Pain Workout Plan

Workout Plan for Lower Back Pain

The worst thing and the last thing you can do to cure your lower back pain is not exercise and wishing for the pain to go away. It doesn’t work that way. You need to be moving your body in order for your body to fix the pain. Exercise is very important and you need to be doing some even in pain to fix it. Some of the lower back pain workout plan that you can perform are as follows:

Also Read: Back Workout Routine

  • Hamstring Stretch

    Sometimes your hamstrings are tight and create tension on lower back. Stretching the hamstring will release tension from the lower back and hamstring to relief the pain. Lying flat on the surface, lift your one leg without bending your knees. Now pull your leg with the help of towel or band and keep pulling till you feel the tension. Do similar for the next leg. Hold the stretch for 10 sec for 3 sets.

    Lower Back Pain Workout Plan

  • Knee Roll

    Lie on your back with your knees bent. Now, keeping your back flat on the ground bend your knees to a side trying to touch the ground. Don’t extend it on the first go, but try to increase the range rep after rep. Do it for 10 reps each side for 3 sets.

    Lower Back Pain Workout Plan

  • Glute-Ham Bridge

    Just to take the tension off from the lower back, strengthen your glutes and hamstring muscles. Lower back is not meant to function the way we want them to. Lying on the flat surface with your knees bent and palms flat facing the ground, this is your starting position. Now lift your hip off the ground squeezing your butt cheeks. This will strengthen your glutes and hamstring muscles. Do 3 sets of 12 slow controlled reps.

  • Bird-Dog

    Start with yourself on your hands and knees. Take this as the dog position. Now, lift one of your hand straight forward with your opposite leg stretched straight. Hold the position for 5-10 seconds. Perform similar move on the opposite side. This move strengthens your stabilizer muscles and helps create stability in your lower back and core muscles. Perform for 8-10 reps each side for 3 sets.

Lower Back Pain Workout Plan

Prevention and Precaution for Lower back Pain

The best thing you can do to prevent the lower back pain is to correct your form. By correcting the form, I don’t only mean for back exercises. You pelvis area is the joining part of your lower and upper body. Your strength travels from bottom up through your spine. Fixing your form in what ever you do, may it be biceps curl, will help you avoid a huge risk of back pain. Some of the prevention and precaution you can take are as follows:

  • Put on weightlifting belts for heavier sets. It will not only strengthen your core, but also protect your lower back.
  • Ditch ego lifting. You cannot really lift more than your body allows. So, strengthen your way up.
  • Be on point with your nutrition. Recovery period is really a very crucial time after workout.
  • Do Stretches pre and post workout. Do some stretching work pre workout as warm up and static stretching post workout.
  • Fix your posture and remind your self not to stay in same position more than an hour.

Conclusion for Lower Back Pain Workout Plan

These are few of the lower back pain workout plan that you can perform even in pain. Not exercising is the worst thing that you can do. Keep moving and keep your joints healthy. Lower back pain is experienced by almost all of us through some point of our life, working through the pain will help you decrease the recovery time.