Summarize the following:
Before you start your home cardio routine, get your blood pumping for a few minutes and warm up your muscles. For example, you might try the following warmup routine: March in place for 3 minutes. Lift your legs high and pump your arms while you march. First go forwards, then switch up and go backwards. Stand with your fists out in front of you. Alternate placing each of your heels on the floor in front of you for 60 seconds. Aim for 60 heel digs in 60 seconds. Stand up straight and alternate bringing up each knee to touch the opposite hand. Keep doing this for 30 seconds, and try to do 30 knee lifts total. Do 2 sets of 10 repetitions of shoulder rolls. With your arms hanging loose at your sides, roll your shoulders forward 5 times and backward 5 times, then repeat the process. You can also do this while marching in place! Stand with your knees shoulder-width apart and your arms stretched straight out in front of you. Keep your back straight and bend your knees gradually to lower yourself by about 4 inches (10cm), then gradually come back up again. Repeat this 10 times. Rocket jumps are a fun and exhilarating way to start your workout! Put your feet hip-width apart and bend your knees slightly. Bend down and put your hands on your thighs. Then, jump up and stretch out your whole body, reaching straight toward the sky with both hands. Try to land gently, then get your feet and knees back into the starting position before jumping up again. Repeat this 15-24 times. Rest for a minute or 2, then do another set. As you get used to this exercise, you can make it more challenging by starting in a deeper squat. You can also try holding a light weight or water bottle in your hands at the center of your chest and raising it above your head as you jump. When you're done, do 15-45 seconds of walking or jogging in place. Star jumps are similar to jumping jacks, but with the twist that you do them while airborne. Start with your feet hip-width apart and your knees slightly bent, and let your arms hang by your sides. Jump up and extend your arms and legs so that your body makes a star shape, with your feet apart and your arms slightly raised at your sides. When you land, bring your knees together and let your hands fall at your sides. Repeat this exercise 15-24 times, rest briefly, and then do another set of 15-24 jumps. To work out your core, keep your abs tight and your back straight. Squats are a good cardio workout, and they're also great for toning your back, legs, and rear. To do squats, start with your feet shoulder width apart. Stretch your arms straight out in front of you and bend your knees, keeping your back straight. Slowly lower yourself down until your knees are at close to a right angle and your thighs are parallel with the floor. Then, slowly return to your starting position. Don't let your knees extend past your toes. When you're done, limber up your legs by walking or jogging in place for 15-45 seconds. This is a fun workout that feels a bit like a dance move. Stand up straight and step back with your right foot while swinging your arms straight out in front of you at the same time. Then, repeat the same movement with your opposite leg. Continue switching fluidly between legs for 15-24 reps, then rest for a moment and repeat for another set. Keep your hips and shoulders square and look straight ahead. Don't let your front knee extend beyond your toes as you're bringing your leg back. When you're done, walk or jog in place for 15-45 seconds. You can make this exercise a little more challenging by jumping when you switch legs. Just make sure to keep your knees unlocked so you don't hurt them when you land! Start out in a standing position, then drop down into a squat and put your hands on the ground in front of you. Put your feet back behind you so you're in a pushup position, then jump forward so you're in a squat again. From there, jump straight up and reach for the sky with both hands. Do 2 sets of 15-24 reps. If a full burpee is really difficult for you, skip entering the push-up position and just jump up straight from the squat. You can also try standing up slowly instead of jumping into the final position. When you're done, cool down for at least 5 minutes to help your heart return to a resting rate gradually. Try walking or jogging lightly in place for a few minutes, then limber up your muscles with some light stretches or yoga. For example, you might: Do a buttock stretch. Lie on your back and bring both knees up to your chest, then cross your right leg over your left. Grab your left thigh with both hands and pull your knee closer to your chest. Hold this position for 10-15 seconds before switching. Stretch your hamstrings. Lie flat on your back with your knees bent. Grab one leg below your knee with both hands and pull your leg toward you while keeping it straight. Hold it for 10-15 seconds, then switch to the other leg. Sit down with your back straight and your feet together in the "butterfly" position, then slowly slower your thighs toward the floor. Hold for 10-15 seconds, then release. Stretch your calves by alternating stepping forward with 1 foot while you keep your other leg stretched out behind you. Hold on each side for 10-15 seconds. Lie down on one side with your knees together. Grab the top of whichever foot is on top and pull it toward your buttocks. Try to touch your buttocks with your heel. Hold your position for 10-15 seconds, then turn over and repeat on the opposite side. Watching a coach or instructor go through a workout routine can make it easier to set a good pace and get the workout you need. Find some videos you like on YouTube, or use some of these great home workout videos from the U.K. National Health Service: https://www.nhs.uk/oneyou/for-your-body/move-more/home-workout-videos/. Some apps also offer timed cardio workouts that you can follow along with. Try an app like HIIT & Cardio Workout by Fitify, Daily Cardio Workout, or Cardio Workout: Home Cardio Trainer.
Warm up for 5-6 minutes with some light movement. Do 2 sets of 15-24 rocket jumps. Get your whole body moving with 2 sets of star jumps. Exercise your lower body with some squats. Work out your arms and legs with 2 sets of tap backs. Wrap it up with some burpees. Cool down with some gentle stretches. Watch a cardio warmup video if it helps you to follow along.