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Beginner
Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.
Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. To increase the intensity, a person can increase the speed they march or raise the knees higher.
To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly.
A person can perform arm circles while sitting or standing, making them ideal for all skill levels.
A person can increase the exercise intensity by jumping higher or faster.
Supine snow angel (wipers) exercise
A person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders.
To perform:
- Lie on the back with the feet flat on the ground.
- Tuck the pelvis slightly to place the lower back on the floor.
- Extend the arms from the shoulders, slightly bending the hands toward the ears.
- Slowly raise the hands toward the head to meet each other.
- Lower the hands to the starting position and repeat.
Increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home. A person can alternate between jumping with both feet and jumping from one foot to the other.
