What is Cardio Workout?
Cardio Workout is a physical activity that increases your heart rate. To consider a physical activity as a cardio workout, it has to raise your breathing and heart rates, and challenges your cardiovascular system. Our body is made of muscles, we all know that to keep them in shape we need to train them. This training helps to make them strong and also makes the body healthy. Remember your heart is a muscle, hence working makes it stronger. During the cardio workouts, you move large muscles in hands, legs, and hip repeatedly. The movement of muscles increases heartbeat and breathing, this maximizes the amount of oxygen in your blood and helps you to use oxygen efficiently. As a result, cells burn more fat during exercise and inactivity.
How do I start Cardio Workout?
Which Cardio Exercises Burns the Most Calories?
- Dancing: 185 Calories
- Running 8kms: 295 Calories
- Walking 5.5kms: 140 Calories
- Swimming: 255 Calories
- Hiking: 185 Calories
What are the Benefits of Cardio Exercises?
- Stronger Heart and Muscles
- Increases Bone Density
- Maintaining Muscle Health as you grow old
- Burn More Calories
- Lowers Cholesterol and Blood Pressure
- Reduces Stress
- Helps to get a Quality Sleep
- Protects Heart Health
- Boosts Immune System
- More likely to Live Long
- Improves Lung Functioning
- Reduces the Chances of Diabetes
- Improves Blood Circulation
Cardio Workout at Home No Equipment
Jogging/Walking
The purpose of jogging is to warm up your muscles and increase your heart rate. If you are comfortable with walking you can do that as well, but try to take a brisk walk. Even though your legs are the major muscles involved in the movement, don’t forget to move your hands while walking.
High Knees
This is a great exercise for your lower body. Stand on the floor with feet distance less than shoulder-width. Stretch your hands in front, with palms facing the floor. Start spot jogging, bring the thighs as high as possible, and try to touch your hands with thighs. If you have any injury history or worried about knees, please perform it at a low pace. Please increase the pace gradually after your body adapts to the exercise.
Body Weight Squats
This is a lower body workout that works great on targeting quads, hamstrings, and leaves. Stand on the floor with feet shoulder-width or hip-width apart as a starting position. Bend your knees, bring your hips down as if you are sitting into a chair until your thighs are parallel to the floor. Pause for a second, bring your body to the standing position by pushing your heels. Perform 10-12 reputations for 3sets.
Jumping Jacks
This is a classic whole body workout that works on your entire body and pumps up the heart rate. Stand on the floor keeping feet together and hands on your sides. Jump and spread the legs wider than hip-width, lifting the hands over the head. Jump to the starting position and repeat the exercise. Concentrate on your form and breathing while performing the exercise. Perform 15-20 reputations for 3sets.
Alternate Standing Toe Touches
This is an amazing exercise for the movement of your whole body by targeting the muscles arms, core, and legs. Stand on the floor with feet shoulder-width apart and arms placed on your sides. Keep your core engaged. Lift your left leg above tour waist height and simultaneously raise your right hand over the left leg, touching the left toes. Repeat this with the right leg and left hand. Perform 10-12 reputations for 3sets.
Cardio Workout Plan for Beginners
You need to perform these exercises in a circuit. Perform the whole circuit for three times.
Jogging/Running for 4-5mins
30secs of rest
Jumping jacks for 20-30secs
30 secs of rest
10-12 Squats
30secs of rest
High Knees for 20-30secs
30 secs of rest
10-12 Standing Alternate Toe Touches
30secs of rest
Plank for 20-30secs
30secs of rest
How Much Cardio Per Week?
Conclusion for Cardio Workouts
Cardio plays a crucial role in your workout regime by offering many physical and mental benefits. The best thing about cardio workouts is they can be done without any equipment, all you need is just a pair of shoes. Be careful while performing the exercises or it may result in injuries as well. The best way to design a workout routine is to combine cardio exercises with other types of exercises and a healthy diet. Include the best protein sources in your diet along with the workout routine to notice the desired results. A balance of healthy diet and physical activity is needed to achieve your fitness goals sooner.
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