Try for free for 30 days

BACK TO OVERVIEW

Cardio Training at Home: the Key to Fitness and Health

7. January 2025

|

BY Lars Wichert

Why Cardio Training at Home is Ideal

Cardio training is one of the most effective methods to improve endurance, burn fat, and promote the cardiovascular system. However, the thought of crowded gyms or training in the rain deters many. The solution? Effective cardio training in your own home. It not only saves time but also offers the flexibility to train at any time of the day – whether in the morning before work or in the evening after a long day.
As a former competitive athlete and two-time Olympian, I, Lars Wichert, know how important it is to develop a consistent routine. With the right equipment and a well-thought-out plan, you can achieve your fitness goals comfortably at home.

What Exactly is Cardio Training?

Cardio, short for cardiovascular training, refers to any form of physical activity that aims to increase the heart rate and strengthen the cardiovascular system. The word is derived from the Greek terms “kardía” (heart) and “vascular” (relating to the vessels). The goal of cardio training is to improve blood circulation, make the heart work more efficiently, and increase general endurance.
Typical Characteristics of Cardio Exercises:
  • Dynamic Movements: They engage large muscle groups such as legs, arms, or the torso.
  • Regular Load: The exercises are performed in a continuous and rhythmic sequence of movements.
  • Intensity: The heart rate is increased but remains in a range that can vary depending on the goal (e.g., fat burning or increasing endurance).

Examples of cardio training include running, cycling, swimming, and rowing. Activities such as dancing or rope skipping are also included.

The Benefits of Cardio Training

Cardio training is not just a means to burn calories – it is a holistic method that benefits both body and mind. The most obvious advantage is the strengthening of the cardiovascular system. Regular cardio training improves blood circulation, reduces blood pressure, and strengthens the heart, making it work more efficiently. People with an increased risk of cardiovascular diseases such as coronary heart disease (CHD), heart attack, or high blood pressure particularly benefit from regular endurance exercise.
In addition, cardio training significantly contributes to stress reduction. During training, the body releases endorphins – hormones that provide a feeling of well-being and happiness. This makes cardio training an effective remedy against stress and even mild depressive moods.

Mann mit Handtuch und Wasserflasche nach dem Training in einem Wohnzimmer mit Rudergerät.

Another positive aspect is calorie consumption. Depending on the intensity, you can burn between 400 and 800 calories per hour. For those who want to lose weight or maintain their weight, this is a significant support. At the same time, cardio training improves sleep quality because it naturally exhausts the body and helps to clear the head. Regular exercise also promotes regeneration and provides more energy in everyday life.
Cardio training also strengthens lung capacity and improves oxygen uptake, which not only makes you fitter but also more efficient in other sports and in everyday life. And finally, it is an excellent means to slow down the aging process: studies show that people who regularly engage in cardio are often fitter and healthier in old age.

The Best for Cardio Training at Home

Of the three devices, the rowing machine offers the greatest versatility. It trains up to 85% of the entire musculature, including legs, torso, and arms. This makes it particularly effective for people who are looking for a holistic workout. In addition, rowing is extremely gentle on the joints, as there are no jerky loads. This makes it ideal for people with knee or hip problems. A rowing machine like the AUGLETICS Eight Style is also extremely compact and space-saving.
The treadmill is well suited for anyone who enjoys jogging or walking and wants to perform these activities regardless of the weather. However, running puts stress on the joints, especially if you are overweight or have existing problems. In addition, treadmills often take up a lot of space and can be quite loud.
The spinning bike is an excellent choice for anyone looking for an intense interval workout. It offers a joint-friendly movement and is particularly effective for the leg muscles. However, it lacks the full-body approach that a rowing machine offers, which makes the training less versatile.

Why Rowing is the Ideal Cardio Training

Mann bedient das Touchscreen-Display eines AUGLETICS Rudergeräts, auf dem verschiedene Trainingsprogramme angezeigt werden.

Rowing combines the best of both worlds: strength and endurance training. During a single rowing stroke, legs, torso, and arms work together harmoniously. The calorie consumption is particularly impressive, ranging from 400 to 800 calories per hour, depending on the intensity. Compared to many other devices, rowing thus offers very high efficiency.
Another great advantage is the low stress on joints and ligaments. Unlike running or many team sports, rowing does not involve any jerky movements that could strain the body. This makes it an ideal choice even for people with health restrictions or obesity. Rowing therefore has a very low risk of injury if the technique is learned.
With a rowing machine like the AUGLETICS Eight Style, training is additionally enriched by innovative technology. The integrated Virtual Trainer provides you with real-time feedback and helps you improve your technique. At the same time, you can use various training programs to make the training varied and motivating. The modern design and the quiet magnetic brake make the device perfect for use in any apartment.

How to Integrate Cardio Training with Little Space

Many people believe that they do not have space for a training device. However, devices like the AUGLETICS Eight Style show that effective training is possible even in small apartments. Thanks to the foldable design, the device can be easily stowed away after training – ideal for those who do not have a separate fitness room.

Training Plans for Effective Cardio Training at Home

Depending on your goal, you can customize your training individually. The AUGLETICS Eight Style offers you a variety of pre-programmed units. But you also have the option to build your own training. The following are two examples of how the units can be structured.

Beginner Plan:

  • 10 minutes of light rowing to learn the technique – An optimal stroke rate (SR) here is between 19 to 21 strokes per minute (SPM). It is much more important to have the right rhythm and the force you apply per stroke than to roll back and forth as quickly as possible. The stroke rate can be increased when the technique is secure.
  • 5 minutes moderate pace – Here you can increase the pace either by increasing the speed of movement, i.e. a higher SR, which can then be between 22 to 26 SPM. Or, if you are already more experienced, you can also try to increase the pace at the same stroke rate by significantly increasing the force.
  • 5 minutes cool-down – Here you let the unit fade out a bit. Technical exercises, such as a stroke reduction, can also be integrated, whereby the stroke length is reduced.

Interval Training:

  • Warm-up 10-15 minutes
  • Repeat the series 8–10 times after the warm-up
  • 2 minutes of intensive rowing, alternating with 1 minute of slow rowing
  • Set the intervals on the AUGLETICS Eight Style so that the resistance automatically alternates between a harder and lighter one for the respective intervals.

Endurance Training:

  • 30–45 minutes of constant rowing at moderate intensity and a stroke rate between 19 to 21

Tips for Motivation When Training at Home

It is not always easy to find the motivation for regular training. Here are a few tips:
  • Set up a training area: Create a fixed corner for your rowing machine. This helps you to mentally prepare for the training.
  • Use entertainment: Watch a series or listen to your favorite music during training.
  • Track progress: Use apps or the Virtual Trainer of the AUGLETICS Eight Style to document your progress.
  • Develop routines: Schedule fixed training times so that training becomes a habit.

Conclusion: Cardio Training at Home Made Easy

Cardio training at home offers numerous advantages: It is flexible, effective, and easy to integrate into everyday life. With the right equipment – such as the AUGLETICS Eight Style – you can reach your fitness goals without having to leave your apartment. Whether you want to lose weight, improve your endurance, or just stay fit: Rowing is an excellent choice.
Start today and discover how easy it can be to stay fit – all in the comfort of your own home!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

BACK TO OVERVIEW

You might also be interested in

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy furnishings. A real alternative to the gym.
9. January 2026

|

Lars Wichert

An alternative to the gym – train more effectively, live more flexibly

View Post

A woman trains on the Augletics rowing machine in a bright, modern living room. Next to her, an orange cat curiously sniffs at the machine.
8. January 2026

|

Lars Wichert

Healthy Fitness Routine: Why Rowing Will Revolutionize Your Winter Workout

View Post

Woman on the AUGLETICS rowing machine with interactive screen and virtual training route
6. January 2026

|

Lars Wichert

A cut above: Rowing machine or treadmill?

View Post

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take three minutes to find out if the AUGLETICS is also
the ideal sports equipment for you.

Take the test!

30 Tage kostenfrei testen

Try for free for 30 days