Apartment-Friendly Cardio: Equipment, Workouts, and Tips

Finding Cardio Options for Your Apartment

Getting in consistent cardio exercise is an important part of maintaining health and fitness. However, finding effective cardio workouts that you can do within the limited space of an apartment can be challenging. With some creativity and the right equipment, you can put together an excellent apartment-friendly cardio routine.

Benefits of Cardio Exercise

Cardiovascular or "cardio" exercise has many benefits for your overall health and fitness level including:

Improving heart and lung health
Lowering blood pressure and cholesterol levels
Reducing risk of chronic illnesses like diabetes and heart disease
Aiding weight loss and maintenance
Increasing energy levels

Getting 150-300 minutes of moderate cardio activity per week is recommended for maintaining good health. Finding ways to fit it in, even in a small apartment, is well worth the effort.

Equipment Options for At-Home Cardio

You don't need a lot of space to get in effective cardio workouts at home. Some great compact equipment options include:

Treadmills - Folding treadmills can easily be stored against a wall or under a bed when not in use. Look for one with an adequate sized running surface and enough horsepower to meet your needs.
Ellipticals - Like treadmills, some ellipticals are designed to fold up for storage. They provide a joint-friendly cardio option.
Exercise Bikes - Upright and recumbent bikes take up little floor space. Models with adjustable resistance allow you to customize your workout intensity.
Rowing Machines - Rowers deliver an intense full body cardio workout while requiring minimal storage space.
Jump Ropes - Jumping rope is a super affordable cardio option requiring very little room.

Bodyweight Cardio Exercises

Getting your heart rate up doesn't require any fancy equipment. You can put together challenging cardio workouts using just bodyweight exercises. Some great options include:

Jumping jacks
High knees
Butt kickers
Burpees
Mountain climbers
Jump squats
Skaters

Try creating pyramid interval workouts where you gradually increase the number of reps of a move then decrease back down again. Or make cardio circuits moving from one exercise to the next with minimal rest.

Best Cardio Workouts for Weight Loss

Integrating more cardio into your weekly routine can kick weight loss into higher gear. Some great workout options to torch calories and fat include:

1. HIIT Workouts

HIIT, or high intensity interval training, packs intervals of very high intensity exercise between periods of low to moderate intensity activity or rest. Studies show that HIIT can burn 25-30% more calories per workout than other forms of exercise. This makes it a potent option for increasing calorie burn and accelerating weight loss.

2. Long, Slow Distance Training

While HIIT focuses on short bursts of maximum intensity, LSD or long, slow distance training takes the opposite approach. LSD involves doing cardio exercise like running, cycling, using the elliptical machine, etc. at a low to moderate pace for an extended period of time. Aim for at least 45 minutes or longer when doing an LSD workout.

3. Speed Intervals

Speed intervals mix bursts of high intensity sprinting with recovery periods to spike heart rate and calorie burn. Studies indicate speed intervals may burn 20-25% more fat during and after exercise compared to traditional low intensity cardio.

4. Incline Training

Working out on an incline increases the intensity of whatever cardio exercise you are doing, allowing you to burn more calories in a shorter time period. With an adjustable treadmill or elliptical, you can incorporate short bouts of high incline work into your cardio sessions. Or use platforms to elevate your body and increase resistance during bodyweight moves.

Designing an Apartment-Friendly Routine

When putting together your cardio workout routine for your apartment space, tailor your approach depending on the equipment and space you have available to come up with a plan that works for your fitness level and schedule. Here are some tips:

Take measurements so you know the precise workout area you have.
Look for compact cardio machines that fit your space when folded/stored.
Use circuit training to move efficiently between strength moves and cardio bursts.
Invest in some basic equipment like a jump rope, exercise mat, and small platforms.
Take advantage of floor space when available to do bodyweight cardio moves.

Get creative with your programming and be willing to switch up your routine to keep challenging yourself and avoiding plateaus.

Sample Weekly Cardio Routine

Here is a sample week-long cardio routine you can do in a small apartment:

Monday

20-30 minutes moderate pace on treadmill or elliptical

Tuesday

Bodyweight HIIT workout:

Jumping jacks x 20 seconds
Rest x 10 seconds
Jump squats x 20 seconds
Rest x 10 seconds
Mountain climbers x 20 seconds
Repeat 3x through

Wednesday

30+ minute low intensity run/walk interval workout outside

Thursday

15-20 minutes elliptical machine at steadily increasing incline

Friday

Speed interval workout on treadmill:

Sprint x 30 seconds
Recover at brisk walk x 90 seconds
Repeat 10x

Saturday

Active recovery - 30+ minute walk outside

Sunday

Off day or light cardio

This routine takes advantage of a treadmill for steady state and speed work, gets some time outdoors for long slow distance training, and incorporates bodyweight moves for recovery and HIIT style workouts to optimize calorie burning.

Tips for Apartment Cardio Workouts

It is definitely possible to get effective cardio workouts done even in a small apartment. Keep these tips in mind:

Use headphones to minimize noise disturbances for co-habitants and neighbors.
Have fans or open windows available for fresh airflow.
Use floor mats to absorb sound and prevent sliding.
Schedule workouts for when activity noises are least disruptive.
Incorporate daily step count goals through walking breaks.
Try streaming silent cardio dance routines.
Invest in quality home cardio equipment when possible.

With some thoughtful planning, you can achieve great cardio workout results and reach your fitness goals even while training at home in an apartment.

FAQs

How can I get cardio workouts done in a limited space?

There are several great options for getting your cardio in a small apartment. These include investing in compact equipment that can fold or store away like treadmills, ellipticals, and rowers; making use of bodyweight cardio routines such as high knees, burpees, and jump rope; and taking your workout outside your apartment with walks, jogs, and bike rides in your neighborhood.

What if my cardio workouts disturb my neighbors?

To minimize sound and disturbances to neighbors, try using thick fitness mats under your workout equipment, scheduling sessions when people are more likely to be out, wearing soft-soled shoes and avoiding stomping or dropping weights, getting headphones to keep music to yourself, and opting for bodyweight moves over high impact equipment sessions.

How do I fit cardio into a small schedule?

HIIT sessions that pack a maximum intensity cardio blast into a short time period are perfect when your schedule is tight. Also break up your sessions across the whole day - squeeze in 10 minutes here and there of bodyweight exercises, jump rope, or using compact equipment. It all adds up!

What if my home cardio equipment is not high quality?

High intensity workouts or training at your maximum capacity may not be suitable or safe on inferior cardio equipment. Look for machines designed for home use from reputable fitness companies. Also consider getting professional assembly, calibration, and maintenance done regularly to maximize longevity of your gear.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.