Cardio workouts are an important part of keeping fit. It does not only make our hearts stronger, but it also helps improve our general strength and stamina. The most common misconception about cardiovascular workouts is that it includes running.
While running for 30-minutes or more in a treadmill or along the road, boosts up your cardio strength and stamina, you no longer need to do get out on the road or jump onto the treadmill and run because these cardiovascular workouts will already do the trick for you.
1. For Beginners
a. Jumping Jack
Even little kids can do this! Jumping Jacks are very helpful exercises for warm-ups and active rest in between challenging. This exercise is also a traditional cardio which is very easy and efficient. To do this:
- Stand with feet together and hands to your sides. Engage your core.
- Jump and put legs apart while bringing both of your arms overhead and clapping them at the top.
- Jump feet back together while keeping your knees bent and bring down your arms.
- Repeat as fast as you can for several times.
This will helps to you increase your stamina and strength as well, and it is very simple to do making it perfect for beginners. To do this:
- Stand with your feet apart at your hip width, and bend your knees slightly.
- Jump with your right foot to the right, land lightly on the ball of the right foot while sweeping your left foot behind your right leg.
- Never put weight on your left foot as much as possible.
- Immediately jump to your left using your left foot, while allowing your right foot to sweep behind your left leg.
- Continue the procedure and alternate sides.
c. Get That Boxing Punches Rolling
Punches are great cardio exercises too. To properly execute punches that are good for cardio workouts, do this:
- Stand in a split stance placing your right foot one step ahead of your left foot and square your hips.
- Raise both fists up while keeping your elbows pulled in to your ribcage.
- Punch forward using your left hand, at the same time rotating your torso slightly.
- Hit as quick as you can for half of your cardio time, and switch your stance to the other side and continue punching on the other side.
d. High Knees
If you totally forego running as one of your exercise regimens, you can use high knees workout as a march. It is important that you use your core when pulling your knees toward your chest for better effect. To do this:
- Stand with feet apart in hip width.
- Run in place while pulling your right knee up to your chest, then left knee up.
- Continue the movements as quickly as possible and alternately.
2. For Intermediate
a. Diver’s Push-Up
This is no ordinary push-up. If you have been to yoga previously, you will be able to recognize this move as chaturanga – but definitely somewhat faster and tiring. To do driver’s push-up, you need to:
- Place your hands on the ground and position yourself down on all fours with your hips high up in the air and feet together on the ground. This will show up a triangle shape position.
- Using a fluid motion, dive toward the floor and bring yourself to a low push-up position.
- Swoop your chest forward and up until you end in an upward dog pose
- Push hips up again to return to your starting point.
b. Invisible Jump Rope
Do you not know how to jump a rope? That’s not a concern as you will only be a task to hop over an invisible rope! To do this:
- Jump not more than 1 to 2 inches off the ground. Stay on your toes and push with the balls of your feet when jumping.
- Have quick and small movements with your wrist as if you have a jumping rope in hand.
c. Classic Burpee
This is quite a drag for me. But nonetheless, it is a good way to a cardio workout. To do a perfect burpee excercise, simply do:
- Stand with feet apart in hip width and tighten your core.
- Jump up and immediately drop to the floor while placing your hands on the ground.
- Shoot your feet back to achieve a high plank position.
- Do a push-up to help you jump feet back to your hands in one swift movement.
- Stand and jump up again.
- Do these repetitions some times.
3. For Advance
a. Squat Jump
Squatting is a good exercise, jumping is a good one too. But what will you get if you combine both of them? Probably the best cardiovascular workout ever. To do this:
- Do a perfect squat and jump up with legs fully extended and pushing your arms down to assist in your momentum.
- Lightly land on your toes and quickly drop into a squatting position again. You may also hold your hands behind your head to help keep your chest open and straighten your position.
- Repeat the routine for several times.
b. Donkey Kick
This is obviously one of the tiring cardio workouts ever and requires enough skill to perfect. To do this:
- Position yourself in a high plank with hips level and core tightened.
- Jump your feet up while keeping your hands firmly on the ground and kick your butt with the heels of your feet.
- Extend your legs and lightly land on your toes, returning to your starting position.
- Repeat movements.
c. Jumping Lunges
To get your heart race in just a few minutes, you can try jumping lunges. Master a basic lunge first before engaging into this move. To do this:
- With core tight and the right foot ahead of your left foot, drop yourself to a low lunge while bending your knees to 90 degrees.
- Jump up and switch feet in midair so that you land with your left foot ahead of the right foot.
- Immediately drop to a low lunge again and do the other side.
- Repeat alternately.