Beau Burgau, C.S.C.S. and founder of Grit Training, recommended combining the moves listed below into a HIIT (high-intensity interval training) circuit to give them true value. Before beginning a workout, a person should spend 5 to 10 minutes doing a dynamic warm up. Slow, gentle stretching is important to warm up muscles and prepare for more vigorous exercise. A person can search for a variety of cardiovascular exercise routines online. The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space. The Physical Activity Guidelines for Americans, 2nd edition recommend 150 to 300 minutes of moderate physical activity a week.

There are so many ways to achieve the benefits of cardio, with or without equipment. There’s not one right way to do it—just get your body moving, your heart pumping, and your breath heavy. Don’t hesitate to mix and match different exercises to find a bodyweight routine that works for you. And if you want to be guided through your equipment-free cardio workout, consider taking a class led by one of our instructors on the Peloton App. You’re probably wondering, “How much cardio, with or without equipment, should I do? Seated bicycle crunches create an effective core-cardio combination that develops rotational strength while maintaining elevated heart rate.

Quick Core & Glutes

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• Now you’re starting to build your cardio base and are ready to train 4 times a week.

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• The wall push-up portion engages the chest, shoulders, and triceps, while the marching component maintains elevated heart rate between strength elements.
• A person can perform arm circles while sitting or standing, making them ideal for all skill levels.

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• You’ll easily get your heart rate up after just a short time.

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• Here’s our complete list of the best at-home leg workouts.

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• What’s more, upping the intensity of your cardio exercises brings some major rewards.

Practicing climbing stairs as your cardio will strengthen your legs and glutes for everyday movement while you work your cardiovascular system. It can be a taxing exercise and will raise your heart rate and keep it up throughout your cardio workout helping you to build endurance. The plank walkout builds endurance, flexibility, and total body control in addition to giving you a cardiovascular workout. It’s also an opportunity to practice engaging your core as you move through an exercise, rather than just isolating your abs in sit-ups.

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If you’re comfortable with more impact, you can jog in place instead and focus on getting your knees up to hip level or higher with each step. The step-up is a unilateral compound movement that will build balance and stability as part of your cardio workout. You can progress the step-up by increasing your height, adding light dumbbells, or incorporating a knee raise with your opposite foot after you take your step. A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements. A person can increase the exercise intensity by jumping higher or faster.

Skater jumps get your heart rate up, making them an effective cardio workout. The lateral movement in skater jumps helps to improve balance and coordination, particularly as you become more proficient in the exercise. Cardiovascular exercise, also known as cardio, is a crucial aspect of any fitness routine. It improves heart health, strengthens the lungs, and helps manage weight and overall body composition.

Follow this with butt kicks to elevate your heart rate and engage your hamstrings. Side leg lifts will target your outer thighs and hips while marching in place focuses on your quads and calves. “I personally prefer EMOM for the predictability, as well as a target number of exercises in a given amount of time, so I can improve over the long run,” Hathiramani says. There are many cardio exercises available for a person who would like to reach or maintain a moderate weight or become healthier.

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Sports & Activity

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Whether you’re aiming to build strength, improve flexibility, or boost your cardiovascular health, we’ve got you covered with simple yet powerful workouts that anyone can do, anytime, anywhere. This cardio workout imitates running but in a much more joint-friendly way. A low-impact exercise, using the elliptical also provides a full body workout. Most machines have pre-programmed workouts that can add variety to your elliptical session.

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More HIIT Workouts

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Anything mad muscles app review that places sustained stress on your cardiopulmonary system qualifies as cardio, explains exercise physiologist Fabio Comana, NASM-CPT, CES, and PES. She instills positive, powerful perspectives and approaches to life and relationships with fitness. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition.

My omnipotent social media algorithms know I’m a sucker for trendy fitness content. What’s interesting about today’s fitness influencers is they sound nothing like the boot camp battle cries of the past decade. Instead of “no pain, no gain,” think soft lighting, cozy socks, and your favorite comfort show playing in the background. Welcome to “Cozy Cardio”—TikTok’s antidote to workout burnout. But those who complete every 40- to 60-minute workout during the two-month program will emerge with the heart and body of an athlete. All you need are dumbbells and a pull-up bar (or resistance bands with a door attachment) to get started.

Since cross-country skiing involves repeatedly shifting weight from one leg to the other, it’s excellent for working on balance too. This exercise is an excellent way to increase your heart rate and improve your overall fitness. High knees are a high-intensity exercise that can help you burn calories and fat.