A healthy living blog from Marshfield Clinic Health System

8 great aerobic exercises to try at home

If you made an excuse for not exercising today, here’s the workout for you.

You don’t need to buy a DVD, a gym membership or any equipment. You can do it at home. One round takes only eight minutes.

Exercise 30 minutes daily

The American Heart Association recommends 30 minutes of moderate-intensity aerobic exercise five days a week or 25 minutes of vigorous aerobic activity three days a week. Three or four rounds of this heart-pumping workout will meet your requirement for the day.

If you don’t have a 30-minute block to exercise or you’re unable to complete 30 minutes at once – don’t worry.

“Break it up if you need to,” said Ann Hall, a Marshfield Clinic physical therapist. “Do 10 or 15 minutes whenever you get a chance – when you wake up, before you eat lunch at work, when your kids are taking a nap.”

Quick calorie-burning aerobic exercises

Try these eight exercises for one minute each. Not only will you burn calories, you’ll build strong bones and muscles with this weight-bearing workout.

Your calorie burn will depend on your weight and how vigorously you exercise, Hall said.

Talk to your doctor before starting an exercise program.

eight exercises in eight minutes
walking lunge
jump squats
jump kicks
high knees
jumping jacks
mountain climbers

Walking Lunge Instructions

  • From standing position, step forward with one foot.
  • Slowly shift your weight on to your front foot, lowering your body to a comfortable position.
  • Push through the heel of your front foot to stand, then step forward with your back foot to repeat the exercise on the opposite leg.

Modification: Take shorter steps or perform stationary lunges.


Looking for more easy ways to exercise?

Build bones with these simple exercises.

Try these exercises to improve leg strength and balance.

Give yoga a try with these three beginner poses.

8 calorie burning exercises you can do in 8 minutes - illustration

For questions about exercising, talk to a Marshfield Clinic Health System provider.

Find a physical therapy location Learn more about Physical Therapy

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