For most of us, getting fit is a priority, often aspired to but rarely attained. We may take out expensive gym memberships, go a couple of times and then lose motivation. Despite the most dedicated resolutions, exercise can be stymied by lack of time or by the weather – it’s too hot, it’s too cold, it’s raining and on and on our excuses go. 

The solution is simple. By working out from the comfort of home, in as little as 20 minutes a day we can get fit and save money. 

Lichico Fitness specializes in home workout equipment like mini foldable under-desk treadmills and mini foldable walking treadmills which are high quality, powerful, easy on the joints and compact.

Optimal heart rate and cardio

To get fit through cardio exercises, your target heart rate should be between 64% and 76% of your maximum heart rate during moderate-intensity physical activity. Your maximum heart rate can be calculated based on age simply by subtracting your act from 220. 

Benefits of cardio 

Studies have shown that cardio and aerobic workouts positively influence a wide range of health and well-being factors including:

• Weight loss and weight management
• Immune system benefits
• reduced overall health risks
• improved management of chronic conditions
• Mood boosting
• Increased fitness, stamina and strength

The most effective cardio program will include a range of different exercises to address every muscle group and raise the heart rate.

Cardio workouts using a treadmill 

A quality treadmill will form a major component of your at-home workout and for fun, can be done in conjunction with binge-watching that favorite Netflix show!

For apartment dwellers and those with limited storage space, mini foldable under-desk treadmills and mini foldable walking treadmills are the perfect solution.  These convenient yet hi-tech machines are advancements in treadmill technology. Try the following effective treadmill workouts:

• Sprint at 30-second intervals – sprint for 30 seconds, walk for 30 seconds
• Combine sprints with running and side-walking
• Pop on headphones and power walk for 30 minutes

Treadmills are low impact giving them the advantage over other cardio activities, particularly for older individuals and those with painful joints. Set up in front of the telly or listening to music, the time flies by.

Skipping rope

The benefits of skipping rope have been recognised for decades. Sportsmen and athletes have used this method to attain and retain cardio fitness. Unfortunately, it is not for everyone as it can be jarring on the knees but, used in combination with a treadmill, skipping rope engages a wide variety of muscles, benefits heart health, boosts concentration, strengthens bones, decreases belly fat and increases stamina!

How long should I work out for?

According to a study by the University of Colorado Hospital, aerobic training 3 to 5 days per week is all that is needed to boost cardiovascular fitness. It is recommended that if you exercise more than the recommended days, alternate activities to avoid joint and muscle strain from overuse. High-intensity training should only be undertaken once or twice a week.

The total ideal time for a workout is 40 minutes which includes 10 minutes on either side to warm up and cool down. The intensity will be dictated by your age, level of fitness and what you are looking to achieve.

Let’s get started with your cardio