Breaking a sweat and getting your heart thumping may or may not be your idea of a fun afternoon. But getting in a cardio workout a few times a week has health benefits your body will thank you for (and were not just talking about weight loss).
In fact, were not into the idea of exercising only for weight loss, especially since moving your body is great for so many aspects of your health. For example, doing weekly cardio is associated with better heart health, better sleep, a stronger immune system, and improved mood.
If weight loss *is* your goal, though, keep this in mind: Many articles online promise X minutes of cardio minus X calories equals X pounds lost. But thats not necessarily true for everyone age, sex, weight, body composition, and many other factors (even down to the size of your heart) all affect how your body carries weight.
If youre really keen on doing the math, using a calorie tracker that accounts for some of those factors like this one may be helpful.
These gym-free, weight-free, machine-free exercises are simple and accessible for beginners and experts alike. Try keeping your routine in the 10- to 15-minute range when youre starting out, with 30 to 60 seconds of rest between exercises.
No mountains necessary for this one.
If this feels tough, modify by using your abs to bring your knee toward your chest at a rhythmic pace that feels more accessible.
Beloved by high school sports coaches everywhere, this classic move involves your whole body.
Were assuming you did jumping jacks in elementary school PE, but on the off chance you didnt, heres a refresher:
The basic lunge is a great exercise for building muscles in your legs and getting your heart rate up. Heres how to do it:
You dont have to be an Olympian to do this quick cardio exercise. Plus, sprint training might help improve your overall fitness in a shorter period of time.
Note: One hundred meters is just 0.06 miles, which is about the length of an average city block.
Note: The quicker you go, the more cardio youll get. Dont sacrifice form for speed, though! Keep your abs tight, your shoulders away from your ears, and your muscles activated.
If a 30-minute run sounds daunting, keep in mind that you can jog as slow as you need. A general rule of thumb is that softer surfaces (like grass and sand) are easier on your joints but harder on your muscles, while asphalt and concrete are a little harder on your joints but easier on your muscles.
Some tips for running:
Pro tip: We looked into it, and it turns out you dont need to spend a ton of money on running shoes.
These exercises require a little out-of-home work, as well as equipment. So find a gym or grab yourself some gear, and lets get to it.
Running outside on a public set of stairs will provide a little more room and might make you more comfortable, but you can also race up and down the stairs in your house or apartment building. The more stairs, the better, but if its a short set, you can just do more reps.
For more high intensity stair workouts, check out our guide.
Theres a reason boxers start their workouts by jumping rope: Its a killer endurance exercise! And even though this workout technically requires equipment, you can easily order a jump rope on Amazon for less than 10 bucks.
Here are some tips for good jump rope form:
Cant get enough jump rope? Check out our special jump rope workout.
You dont have to be Michael Phelps to get a good pool workout. Whether youre doing laps or just treading water (which is totally considered cardio too!), an aquatic cardio sesh is easy on your joints and works a ton of muscles in your body.
If youve never done any kind of swimming, you may want to take a free class at the community pool to be sure youre doing it safely. If you have some experience, try the crawl or front stroke.
Indoor cycling bikes provide low impact, high intensity workouts (without the fear of a car swerving into your path!). If you have access to a Peloton bike, you can choose from a list of guided workouts of different intensity levels.
For a DIY cycling workout, start with 20 minutes at a moderate intensity level (this is the amount of resistance programmed into the pedals). This will likely be enough to break a sweat, but if you want more, play around with more resistance or a longer duration.
Perhaps the most underrated machine in the gym, the rower is a total-body workout that gives you a blast of cardio while working your core, butt, legs, and arms all at once (86 percent of your muscles!).
Fun fact: NASA astronauts train with a device similar to a rowing machine.
Here are some tips to keep in mind:
The original StairMaster 5000 was created in the early 80s, but you dont need a neon bodysuit to do this butt-blasting cardiovascular exercise. The rotating steps allow you to consistently climb stairs (using all those backside muscles) at a pace you select. Think: treadmill with a significant incline.
Hop on this machine when you want to get a combination of strength and cardio work your quads, hamstrings, glutes, and calves are in for a good burn.
Obviously, the faster you go, the more aerobic exercise youre getting, but be careful and watch your pace to make sure youre working out safely.
Whether youre shadowboxing at home (punching an invisible enemy, perhaps) or getting into the ring in a boxing gym, this high intensity cardio exercise can transform your body, sharpen your mind, and leave you drenched in sweat.
Following a boxing workout program, whether at home or in a class at the gym, will teach you proper form for stances and punches. Boxing typically also involves a jump rope warmup, so get ready to be a little out of breath.
This explosive move strengthens your legs and will leave even the fittest among us sweaty and out of breath, especially if youre doing em right. Heres how it goes:
These muscle-building exercises are all about coordination, stamina, and pushing yourself.
Perform each move below for 30 seconds, with 10 seconds of rest between moves. Once youve made it through all six, rest for 45 seconds. Thats 1 circuit. Repeat everything for a total of 6 circuits.
Check out a more detailed explanation of this workout here.
This workout is a little bit like AMRAP from CrossFit (that means as many reps as possible). Go through the list of moves, doing all your reps as quickly as you can, and then start over. Repeat until the 15-minute timer is up.
Check out a more detailed explanation of this workout here.
Another 15-minute cardio workout, but Tabata-style.
This interval style of training alternates 20 seconds of intense work with 10 seconds of rest, repeated for 4 minutes at a time for each set. This includes a warmup and 3 superset rounds, with a 30-second rest between rounds.
This workout, which starts with a warmup and ends with a cooldown, is challenging but pretty darn effective. These moves will work almost every muscle in your body while giving you a cardio blast.
This two-part running workout is made for the treadmill, so you can control your exact speed and incline. Get the full workout here.
The gist of this workout: Run at an incline, recover, repeat.
In the first half, youll have seven 1-minute runs at a particular incline, six 1-minute recovery periods (walking or jogging), and one 2- to 3-minute recovery after the final 1-minute run.
The second half increases the intensity both speed and incline and shortens those runs into 30-second sprints with 1-minute recoveries (and, again, a 2- to 3-minute recovery at the end).
Even though doing cardio can give you all the great benefits we mentioned, it is possible to get too much of a good thing. Overtraining is a real syndrome that can do serious damage.
Be sure to give yourself rest days between high intensity workouts so your muscles have a chance to recover. If youre sore AF, thats a great indication your body needs a breather.
Whenever youre stepping up your fitness regimen, remember to step up your nutrition too. While youre burning extra calories, youll need to replenish (calories = necessary energy to keep working out). Eat healthy carbohydrates (whole grains, fruits, veggies) and lots of protein to nourish your body.
Dominique Michelle Astorino is a health and wellness writer who has authored more than 5,000 stories on the subject. You can follow her at @dommymichelle on Instagram and Twitter, where she shares her unending love for healthy living, travel, the beach, and her dog Stella.
Read the rest here:
The 21 Best Cardio Workouts for Every Level of Fitness - Greatist
