10 quick aerobic exercises

If you want to try an aerobics program at home, do the 10 quick aerobic exercises described here.

You might not be able to do all of these exercises every day, but you should do them when you can. Some, such as the star jump, are fairly demanding, but there are also simple bends and strides that you should be able to work into your daily routine.

10 quick aerobic exercises

The exercises

1. Spot jog. 

Lift your knees to waist height as you jog on the spot. Keep your stomach tight and land on your toes. Jog continuously for 30 seconds.

2. Star thrust. 

Squat on your toes with your hands on the floor just over shoulder-width apart. Keep your stomach tight and your back straight. Jump your feet back so that your legs are extended behind you in a push-up position. Jump your feet forward into the squat position again, and move back up into standing position. Repeat continuously for 30 seconds.

3. Bridge.

Lie on your back with your legs bent and your feet flat on a mat you've put on the floor. Place your hands flat on the ground beside your body. Exhale as you use your abdominal muscles to push your buttocks up and away from the mat, straightening your body. Inhale as you come back down. Repeat continuously for 30 seconds.

4. Speedball.

Bend your arms at 90 degrees and hold them in front of you at chest level. Circle your arms around each other continuously for 15 seconds. Change direction and circle them for another 15 seconds.

5. Star jump.

Bend into a squat, then jump straight up. As you jump, open your legs wide and move your arms up and out, so that your body forms a star shape. Move down into a squat position as you land, ready to jump again. Repeat continuously for 30 seconds.

6. Side stride.

Stand with your feet together, your hands on your hips and your back straight. Step sideways with your right foot, then follow with your left foot so your feet are together. Step back to the side with your left foot and follow with your right foot. Alternate the leading foot on the next rep. Repeat continuously for 30 seconds.

7. Lunge.

Stand with your feet together. Inhale and take a large step forward. As your foot touches the floor, bend your knee and lower your body until your leg is at a 90-degree angle. Exhale and push yourself backup to a standing position. Alternate legs continuously for 30 seconds.

8. Side jump.

Stand with your feet together. Imagine a straight line on the ground heading away from you. With your feet together and your knees slightly bent, jump from one side of the line to the other. Repeat continuously for 30 seconds.

9. Wall push-up.

Stand facing a wall, about an arm's length away from it. Place your palms flat on the wall at shoulder height and slightly wider than shoulder-width apart. Inhale as you bend your arms, leaning your body in toward the wall. Keep your stomach tight and your back straight. Exhale as you push yourself back up to the starting position. Repeat continuously for 30 seconds.

10. Cross jump.

Stand with your feet together. Imagine that you are standing in the centre of a cross with one line extending in front and behind you, and the other out to your sides. With your feet together and knees slightly bent, jump forward along the imaginary line, then back to the centre point. Jump backward along the line, then return to the centre. Jump out to the right and return, and out to the left and return. Repeat this pattern continuously for 30 seconds.

Try some or all ten of these quick aerobic exercises in your every day exercise routine to help mix things up and to help boost your heath.

The material on this website is provided for entertainment, informational and educational purposes only and should never act as a substitute to the advice of an applicable professional. Use of this website is subject to our terms of use and privacy policy.
Close menu