Cardio exercises are helpful and you need them to hit your weight loss goals. So they should be part of your daily workout. Today we'll look at cardio exercises for every fitness level. Besides weight loss, cardio also improves your sleep quality and boosts your immune system.
First: Cardio exercises for beginners
Beginner cardio workouts don't need equipment or weights. All you need is 30 minutes, with 60 seconds rest between each exercise. Here are some cardio exercises that suit beginners:
Exercise one: Mountain climbers
How to do this exercise
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Start in a plank position with your shoulders lined up over your elbows.
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Keep your back tight.
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Move your left knee toward your chest.
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Repeat this with your right knee.
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Keep switching between legs.
Exercise two: High knees
How to do this exercise
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Stand with your feet apart.
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Tighten your belly muscles.
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Relax your shoulders.
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Lift your left knee up toward your chest.
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Then straighten it back.
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Keep switching legs.
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Keep your back muscles tight.
Exercise three: Burpees
How to do this exercise
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Stand with your feet apart.
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Stand up straight.
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Put your hand on the ground.
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Move your feet back.
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Lift your body up again and return to the starting point.
Exercise 4: Jumping jacks
How to do this exercise
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Stand on your feet with them apart.
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Jump on both legs.
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With the jump, lift up high.
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Repeat this exercise as much as you can.
Exercise five: Lunges
How to do this exercise
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Stand with feet apart, tighten your belly.
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Step forward, bend your knee at a 90 degree angle.
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So your knee is close to the ground.
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Switch between knees.
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Do this exercise at your maximum speed.
Exercise six: Speed races
Races that boost your physical strength, run 100 meters, and how to do this exercise:
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Warm up for 10 minutes.
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Start in a lunge position.
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Push your feet forward and sprint.
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Take a break.
Exercise seven: Inchworm
How to do the exercise
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Stand with your feet hip-width apart.
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Bend your body until your hand touches the ground.
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Walk your hand on the ground.
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Speed up your hand movement.
Jog for 30 minutes
Jogging means running slowly. It's easier than running and good for people with joint pain. Here are some tips for healthy jogging:
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Keep your shoulders back.
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Breathe in through your nose and out through your mouth.
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Take breaks in between.
Second: Cardio exercises for intermediate level
This level requires working out outside the home and needs some equipment and exercises like these:
- Running on the stairs: Running on stairs helps, and you can increase your speed with time. Here are some tips to help you get the most out of it:
1- Start with a 15-minute warm-up.
2- Go down and up the stairs for two minutes, then take a one-minute break.
3- Every two minutes is one set.
- Jump rope: This exercise builds endurance strength, and the jump rope is the only equipment used, but it’s cheap and available in all stores. Some tips to get the most from jump rope:
1- Stand relaxed and tighten your abs.
2- Stand with your feet apart.
3- Keep your elbows close to your rib cage.
4- Keep your jumps low.
5- Bend your knees.
6- Try jumping for 5 minutes then take a one-minute rest.
- Swimming: It's a sport that helps strengthen the heart muscle. Swimming helps burn calories, or try walking in water for 20 minutes with rest breaks in the middle.
- Cycling: They are low-impact, high-intensity exercises. You can vary the intensity. Start with just 20 minutes, then take a one-minute rest.
- Rowing machine: It's part of the rowing machine workout, a full-body exercise like your heart, glutes, legs, arms. Some tips to watch out for:
1- The movement starts with the legs, then the core, then the arms.
2- Keep your shoulders away from your ears.
3- The faster and stronger your movement, the more you'll benefit.
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Stair climber : Climbing stairs is one of those exercises where you can increase the intensity as you want. It strengthens thigh, knee, and glute muscles. Always be careful to keep your muscles safe.
- Boxing: Boxing is a strong cardio workout that turns your body into a sweating machine. You can do a boxing program at home or at the gym. It also boosts your breathing ability.
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Jumping lunges : This exercise strengthens leg muscles and burns lots of calories, but you need to do it your way, like this:
1- Stand with your feet apart, tighten your abdominal muscles.
2- Keep your arms relaxed, take a step forward.
3- Lower your knees down until they're close to the ground.
4- Your knee should be at a 90 degree angle.
5- Switch between legs.
6- Use your hands to balance while jumping.
7- Keep doing the exercise for two minutes.
Third: Cardio exercises for advanced level
HIT exercises: Do each move for 30 seconds, rest 10 seconds, and repeat all this 6 rounds.
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Jump rope.
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Push-up exercise.
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High jumps.
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Mountain climber.
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Plank exercise.
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Lateral burpees exercise.
HIT exercises: This workout lasts 15 minutes and includes:
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Explosive sumo squat: 12 sets.
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Tap-up: 12 sets
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Power thrust: 12 sets
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Plank pike: 12 sets
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Laterals: 12 sets
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Single-arm iso hold: 3 sets
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Tuck jump: 12 sets
