Key takeaways
- Cardiovascular exercises strengthen the heart and lungs while improving overall fitness. They can also help with weight loss or maintenance.
- Gym-based cardio equipment like ellipticals, rowing machines, and stationary bikes provide low-impact alternatives that protect the joints while still delivering cardiovascular benefits and muscle strengthening.
- Effective at-home cardio options include jump rope, burpees, jumping jacks, and high intensity interval training, all of which can be modified to match current fitness levels.
There are many cardio exercises a person can do to reach or maintain a moderate body weight or improve their health. Before any exercise, a person should take time to warm up their muscles to reduce the risk of injury.
All recommended exercises in this section are guidelines only. A person wanting to start any new exercise should do so gently and at their own pace.
Once a person becomes familiar with a form of cardio exercise, they can try to increase the intensity, volume, duration, resistance, or technique to make the exercise more challenging.
Read on to learn about some of the top cardio exercises a person can do at home or in the gym.
Jump rope is an effective form of cardio exercise. Jumping rope strengthens calf muscles and improves bone density, balance, and coordination.
Jump rope also uses the arm muscles, as well as the muscles of the abdomen.
Instructions
- Lightly grip the handles of the jump rope.
- Relax the shoulders and keep the elbows close to the torso.
- Gently bend the knees.
- Rotate the rope from the wrist and keep a smooth arc as the rope passes overhead.
- Jump low to reduce impact on the knees and ankles.
Jumping jacks involve the entire body. A vigorous-intensity exercise, they are a good way to work the heart, lungs, and muscles in one exercise.
Instructions
- Standing straight, spread the arms to the sides and the legs wide apart.
- Jump, returning the arms to the sides of the body, and the legs to the midline.
- Jump again, extending the arms and legs out.
- Repeat.
Burpees are an intense exercise. They can offer benefits such as helping stabilize the core.
Instructions
- Stand upright.
- Squat, placing the hands on the ground.
- Jump the legs back so they are straight.
- Jump the legs to return to the squat position.
- Stand up.
- Jump in place.
- Repeat.
When running in place, a person moves their body as if they were running, but they stay in one spot.
Running in place can be part of an interval workout. This is where a person completes repetitions of different exercises in a set time. An example of an interval workout that includes running in place is the following:
- Run in place for 2 minutes.
- Increase speed for 1 minute.
- Rest for 1 minute.
- Jog in place for 3 minutes.
- Rest for 1 minute.
Squat jumps involve the same movements as a regular squat, with the addition of a jump. Squat jumps target the buttocks, thighs, calves, and hamstrings.
Squat jumps can help improve muscle strength and power.
Instructions
- Stand with the feet apart and the arms along the sides of the body.
- Squat until the knees are at 90 degrees, then swing the arms back.
- Swing arms forward and jump.
- Land and repeat.
HIIT is a series of workouts that involve short high intensity bursts, broken up by lower-intensity recovery periods. HIIT training uses the body’s energy reserves, increasing metabolism and calories burned.
It is best to do 1 minute of high intensity exercise for every 2 or 3 minutes of recovery. At home, a person may choose to do intense exercises, such as sprinting or burpees, followed by gentle jogging on the spot.
The elliptical machine can provide the cardio benefits of walking or running, with reduced impact on a person’s joints.
Elliptical machines are beneficial to those with joint issues, such as arthritis.
The stair climber strengthens the lower body. A person using a stair climber should make sure they maintain good posture throughout the exercise.
It can also help burn calories, with a person weighing 125 pounds (lb) burning around 180 calories per 30-minute workout.
It can take a while to build stamina with a stair climber, so a person should take their time and focus on increasing the duration of the sets.
The exercise or stationary bike is useful for people who have joint issues, as it places less stress on the joints than other cardio machines.
The exercise bike works the leg muscles, and a person can choose their own pace.
A person using a treadmill is essentially running but with less impact on their joints. The treadmill is also easily adjustable for each individual’s needs.
A person using a treadmill should start at a pace that suits their fitness level.
The rowing machine offers a total body workout.
Additionally, it has the benefit of being impact-free, and it does not involve bearing weight.
Swimming has many health benefits, such as managing conditions
A cardio exercise in a swimming pool can involve completing lengths. A person should build their swimming strength at a pace that suits their needs.
A person can get the most benefit out of cardio exercise by:
- making sure they warm up before and cool down after every workout session
- giving their body time to recover between workouts
- eating a healthful, balanced diet
- creating a weekly exercise routine
- setting realistic goals
- starting slowly, and gradually building up strength and stamina
A person can also talk with a healthcare professional for advice on cardio exercises they recommend based on individual circumstances.
There are many cardio exercises available for a person who would like to reach or maintain a moderate weight or become healthier. Examples include jumping jacks, squat jumps, swimming, high intensity interval training (HIIT), and treadmill use.
It is important for a person to be aware of their limits and avoid pushing themselves too far. If a person has any concerns, it is best to speak with a healthcare professional for guidance.