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Cardio training at home: the key to fitness and health

7 January 2025

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FROM Lars Wichert

Why cardio training at home is ideal

Cardio training is one of the most effective ways to improve endurance, burn fat and boost the cardiovascular system. But the thought of crowded gyms or training in the rain puts many people off. The solution? Effective cardio training in the comfort of your own home. Not only does it save time, it also offers the flexibility of being able to train at any time of 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 in the comfort of your own 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 blood vessels). The aim of cardio training is to improve blood circulation, make the heart work more efficiently and increase general endurance.

Typical features of cardio exercises:

Dynamic movements: They use large muscle groups such as the legs, arms and torso.
Regular load: The exercises are performed in a continuous and rhythmic sequence of movements.
Intensity: The heart rate is increased, but remains within a range that can vary depending on the goal (e.g. burning fat or increasing endurance).

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

The benefits of cardio training

Cardio training is not just a way to burn calories - it is a holistic method that benefits both body and mind. The most obvious benefit 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 in particular benefit from regular cardio exercise.

Cardio training also contributes significantly 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 way to combat stress and even mild depression.

Another positive aspect is the calorie consumption. Depending on the intensity, you can burn between 400 and 800 calories per hour. For anyone who wants to lose or maintain their weight, this is a considerable help. At the same time, cardio training improves the quality of your sleep, as it naturally energises the body and helps you clear your 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 at other sports and in everyday life. And finally, it is an excellent way of slowing down the ageing process: Studies show that people who do cardio regularly are often fitter and healthier in old age.

The best for cardio training at home

Of the three devices, the Rowing machine the greatest versatility. It trains up to 85 % of the entire musculature, including legs, core and arms. This makes it particularly effective for people looking for a holistic workout. Rowing is also extremely easy on the joints as there are no impact 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 ideal for anyone who enjoys jogging or walking and wants to do these activities regardless of the weather. However, running puts strain on the joints, especially if you are overweight or already have problems. In addition, treadmills often take up a lot of space and can be quite noisy.

The spinning bike is an excellent choice for anyone looking for intensive interval training. It offers a movement that is easy on the joints and is particularly effective for the leg muscles. However, it lacks the full-body approach that a Rowing machine which makes the training less versatile.

Why rowing is the ideal cardio workout

Rowing combines the best of both worlds: Strength and endurance training. Legs, torso and arms work together harmoniously during a single rowing stroke. The calorie consumption is particularly impressive, ranging from 400 to 800 calories per hour depending on the intensity. Compared to many other machines, rowing therefore offers a very high level of efficiency.

Another major advantage is the low strain on joints and ligaments. Unlike running or many team sports, rowing does not involve any impact-like movements that could strain the body. This also makes it the ideal choice for people with health restrictions or who are overweight. Once the technique has been learnt, rowing has a very low risk of injury.

With a Rowing machine like the AUGLETICS Eight Style the training is further enriched by innovative technology. The integrated Virtual Trainer offers you feedback in real time and helps you to improve your technique. At the same time, you can use various training programmes to make your workout varied and motivating. The modern design and quiet magnetic brake make the device perfect for use in any home.

How to integrate cardio training with little space

Many people believe that they have no room for exercise equipment. But equipment such as the AUGLETICS Eight Style show that effective training is also possible in small flats. Thanks to the foldable design, the device can be easily stowed away after training - ideal for anyone who does not have a separate fitness room.

Training plans for effective cardio training at home

Depending on your goal, you can customise your training. The AUGLETICS Eight Style offers you a variety of pre-programmed units. However, you also have the option of building your own training programme. Below are two examples of how the units can be structured.

Beginner plan :

10 minutes of light rowing to learn the technique - The optimum stroke frequency (SF) is between 19 and 21 strokes per minute (SPM). It is much more about the right rhythm and the power you apply per stroke than rolling back and forth as quickly as possible. The stroke frequency can be increased once you have the technique down pat.
5 minutes at a moderate pace - Here you can either increase the speed by increasing the speed of movement, i.e. you can increase the SF, which can then be between 22 and 26 SPM. Or, if you are already more experienced, you can also try to increase the speed at the same stroke frequency by significantly increasing the power.

5 minutes cool-down - This is where you bring the session to a close. Technical exercises can also be integrated again, such as a stroke reduction, where the stroke length is reduced.

Interval training:

Heating 10-15 minutes
Repeat the series 8-10 times after warming 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 always switches automatically between a harder and lighter resistance for the respective intervals.

Endurance training:

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

Tips for motivation when training at home

It's not always easy to find the motivation to exercise regularly. 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 favourite music while you train.
Track progress: Use apps or the Virtual Trainer of the AUGLETICS Eight Styleto document your progress.
Develop routines: Plan fixed training times so that training becomes a habit.

Conclusion: cardio training made easy at home

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 achieve your fitness goals without having to leave your home. Whether you want to lose weight, improve your stamina or simply stay fit: rowing is an excellent choice.

Start today and discover how easy it can be to stay fit - from the comfort of your own home!

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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