PLet’s talk about cardio activities and how to integrate it into every workout: here are the specific exercises to do both at home and in the gym
Cardio exercises to do at home and in the gym
Let’s talk about cardio fitness and of cardio exercises: it is a type of training in which the main aspect to keep an eye on is the heart rate, which must be raised through specific types of exercises.
The so-called cardio vascular activity (or simply cardio) is essential to provide more oxygen throughout the body, to keep the heart and lungs healthy.
Let’s not forget that regular cardio exercises help you lose weight, sleep better and also improve your health and well-being. In this article we will explain specifically which are the main ones cardio exercises you can do at home without tools or in the gym with the specific tools and machines. In the guide below you will find more information on cardio fitness:
How to get the most out of your cardio workout
- Start each session with a 5 to 10 minute warm up
- Do not finish your workout without having performed a few minutes of cool down and muscle stretching
- Train at least 45 minutes 3 times a week. Depending on your level, add minutes and days of workouts to your week.
If you can’t get out for a run, walk, bike, or gym, there are plenty of cardio exercises you can do at home.
Here are some cardio exercises to do at home
Side jumps with one leg
This exercise increases heart rate and improves balance.
From a standing position, bring your feet hip-width apart and stay with your knees slightly bent. Tilt your torso slightly forward and activate your abdominal muscles. Lift your right foot and move to the right, while placing your right foot on the ground simultaneously raise your left foot. Repeat with the left foot. Perform the movement for 60 seconds.
Squat jump
The squat trains the lower body intensely. By adding the jumps you can turn it into an explosive cardio exercise.
Start with your feet shoulder-width apart. Bend your knees and lower yourself with your hips, do a squat and swing your arms back. Explosively raise your arms straight up and jump. Repeat for 30 to 60 seconds.
Jump lunges
The lunges alternating combined with jumps result in an effective cardio workout.
Start with a lunge with both knees bent 90 degrees. Point your feet forward, activate your core and lower your shoulders. With leaps, simultaneously switch legs back and forth and land in a lunge. Move your arms or hold them still depending on how best you do the exercise. Repeat for 30 to 60 seconds.
Plank Jumpin Jack
This horizontal jump exercise works on the arms, legs and increases the heart rate.
Start in a push up position with your hands under your shoulders, arms and body straight. Put your feet together, take a jump and spread your legs a little more than your shoulders. Always with a leap put your feet together again. Repeat for 30 to 60 seconds.
Climber
The mountaineer exercise is a very training and intense movement on a muscular and cardio level.
Start in a push up position with your hands under your shoulders, arms and body straight. Lift your right foot and bring your right knee towards your chest. In a quick motion, pull the knee out of the way, jump back and place your right foot as you lift your left foot and bring your left knee towards your chest. Continue alternating legs for 30 to 60 seconds.
Burpees
This exercise, which involves performing a jump squat and a push up, activates muscles and the heart in a high way.
Start from a standing position with your feet shoulder-width apart. Squat down, put your hands on the floor and jump into push-up position. Do a push-up on your arms and keep your body straight. Leap forward with your feet and return to squat position, raise your arms high and do an explosive jump. Squat down and repeat the entire sequence for 30 to 60 seconds.
Plank alternating side jumps
The Side Jump Movement trains endurance and heart hard
Start in a push up position with your hands under your shoulders, arms and body straight. Put your feet together. Jump to the right and bend and twist your knees slightly to the right. Jump back into push up position again and repeat on the left side. Continue alternating legs for 30 to 60 seconds.
Walk back and forth with your hands
This exercise uses the whole body intensely and raises the heart rate.
From a standing position lean forward, place your hands on the floor and gently bend your knees. Slowly move your hands forward, straighten your body and bring your hands under your shoulders. Do a push up, slowly walk back with your hands until you return to your feet. Repeat the movement for 30 to 60 seconds.
Stairs or step
Climbing stairs is an excellent cardio workout. Even a single step or shelf is enough.
Get on and off quickly. Bring the right foot up and down for 60 seconds, and then the left foot for 60 seconds. If, on the other hand, you have more steps, go up and down the stairs alternately.
Skipping rope is an intense cardio exercise that involves the whole body.
From an upright position, grab a rope and jump, take advantage of all the variations (1 foot jump, with crossing, etc.) depending on your physical level. If you don’t have a rope, simulate a fake rope. Skip 1 to 5 minutes.
Spiderman push up
Exercise that trains the cardio core and arms component.
Start in a push up position with your hands under your shoulders, arms and body straight. Lift your right foot and bring your knees to your right arm. Return your right leg to the starting position and perform a push up. Repeat with the left foot. Do the exercise for 30 to 60 seconds.
In between exercises, rest for 10 to 30 seconds and repeat 2-4 laps.
10 cardio exercises to do in the gym
If he free body not for you, for your cardio training you can choose a fitness club, which offers a wide range of cardio fitness machines and equipment.
Cardio fitness machines are safe, guided and almost all electric. They can be set with personalized programs or simply by entering the training minutes and pressing the start.
On the screen you can monitor: heart rate, level, calories burned, speed, distance etc …
Elliptical
The movement of the arms and legs affects the muscular capacity of the upper and lower part of the body and increases the heart rate.
Stepper
The movement is similar to climbing stairs. It mainly trains the muscles of the legs and buttocks. Strengthen your abs and increase your heart rate.
With walking the movement is borne by the feet and legs, the cardio effort is reduced. During the run, the muscular effort also shifts to the thigh and hip muscles and the cardio effort is high.
Magnetic treadmill
It is not electric and uses the power of the legs. The resistance is adjusted by means of a knob that opens and tightens the lateral resistance discs. It involves an important cardiac commitment.
Rowing machine
This tool mainly trains the muscles of the upper body. Resistance is induced by the intensity of the physical movement performed.
Horizontal exercise bike
The muscular effort is borne by the lower limbs and contributes to gradually increasing the heart rate. This tool has the backrest and pedals moved forward.
Upright exercise bike
This model has no backrest and the pedals are vertical.
Scala
the steps move electrically and slide under your feet like escalators. This exercise involves a major cardio fitness effort. It involves the muscles of the lower district.
Wave
This tool simulates a movement similar to that of skates. The two platforms move outwards and inwards. The muscles involved are those of the lower district and the core.
Spin bike
This bike is not electric and has a flywheel and knob that is used to adjust the resistance manually. The muscles involved are those of the legs, buttocks and core.
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