No Running Best Cardio Workout for Teenagers at Home

 

No Running
Best Cardio Workout for Teenagers at Home

 

 

 Are you a teenager looking to lose weight? Here’s the best cardio workout for teenagers at home that requires no running!

Before we start, you should note that this cardio workout is not going to help you build muscle. If anything, it will do the exact opposite.

If you’re just looking to lose weight and fat off your body, then this workout can definitely help you achieve those goals at home!

This is a 5-step exercise that will be done 3 times (minimum). You can skip to the end for the full summary of the workout, but I’d recommend reading through the proper form for a few extra tips.

Tried it out and it feels too easy? No problem… just increase the amount of repetitions or cycles with the same exercises.

There will also be a few cardio workout alternatives for you to check out if you’d prefer something more intense.

Let’s get into this cardio exercise for teenagers…

Although jumping jacks feel like a silly exercise you would do in elementary school, they are actually incredibly useful at getting your heart moving!

Here’s how to do jumping jacks properly:

• Stand straight (legs together and arms to your sides)
• Jump while lifting arms and spreading legs
• Jump back into starting position

Do this 20 times.

While doing this, be sure to spread your legs to about shoulder width apart and have your arms raise in line with your body.

You’re essentially making snow angels while standing up. Try to do them at a quick pace, but with control. You want to feel a good rhythm going!

Now that you’ve got a fantastic warm up workout in, it’s time to move on to the next step…

High knees is the best cardio workout for teenagers who don’t like to run. Especially if doing running cardio hurts your legs.

Here’s how to do high knees properly:

• Start in a neutral standing position
• Raise one knee (raised leg should form a 90° angle with your torso)
• Alternate to the other knee
• Go back and forth without resting in neutral position

Do this 30 times (1 time = 1 knee raise). You want to keep your legs moving at all times and at a fast pace to keep your heart rate up.

It helps to place your hands in front of you at the height of your belly button. This way, you can’t cheat yourself into doing a half repetition.

The best part about this exercise is that you can do it in one small place at home. It doesn’t require much moving around!

Squat jumps are not only an excellent form of cardio, but they also help build muscle in your legs!

Here’s how to do squat jumps:

• Stand slightly more than shoulder width apart
• Keep feet flat and back straight at all times
• Make a giant fist with both hands at chest level
• Squat all the way down (no cheating!)
• Jump as high as you can and squeeze your glutes

Do this 10 times. I highly recommend that you don’t cheat any part of this workout. You’re only cheating yourself by doing that.

Focus on driving all that power from your legs and be explosive on the way up. There shouldn’t be any pausing or slowing down at any point in the exercise!

Similar to squat jumps, mountain climbers also target certain muscles (abs) while also providing fantastic cardio for your body.

Here’s how to do mountain climbers:

• Start in a pushup position (flat plank body)
• Bring your knees into your chest (alternating knees)
• Extend legs all the way back out
• Squeeze your abs while performing the movement

Do this for 30 seconds.

It’s crucial that you bring your knees in as high as you can into your body. That’s the only way you’re going to feel the burn.

Again, you want to move quickly and alternate with a rhythm that feels right to you. An added benefit of mountain climbers is increased joint mobility!

Time to finish off with the last workout

If you’ve done a regular lunge before, then you’ll have a simple time understanding how the jumping lunge works as the best cardio workout for teenagers at home!

Here’s how to perform the jumping lunges:

• Start in a lunge position (1 leg in front, 1 leg behind with back foot only touching with toes)
• Form a 90° angle with both knees
• Jump and alternate legs 
• Land softly and go all the way down
• Repeat

Do this 20 times (1 time = 1 jump). You want to be explosive on every jump, being careful not to slam your knees into the floor.

Your front foot should be touching its heel to the ground, while the back foot should only be touching its toes to the ground.