20 Cardio Exercises That Deliver Huge Results
What’s the first thing you think of when you
hear “cardio.Probably running, maybe the elliptical machine, stationary bike,
or even rowing. But there’s so much more to cardio than steady-state endurance
workouts—a.k.a. trucking it for the long-haulThe best kind of cardio exercises are compound exercises,
which involve multiple joints and more than one muscle group. “They improve
coordination and elevate the heart rate quicker—plus, they allow a person to
get a full-body workout in less time and mirror real-life movements,”
says an AFAA-certified trainer at Epic Hybrid Training and Solace in New
York City. A high-impact
HIIT workout like this one can often also burn more calories
than a slow, steady-state cardio workout, BTW.
You should generally aim to do a cardio workout
two to three times a week,. “If someone is new to this kind of intense
exercise, they’ll feel changes happen pretty quickly,” she adds. “It typically
takes about three to four weeks for someone’s body to adjust enough to the
training for them to see results.” This kind of total-body cardio training can
help you lose weight and build strength over time.
So ditch your usual jog and DIY a 20-minute
circuit from the best cardio exercises below—Gawron recommends choosing six to
eight, and resting for 30 seconds between each. You'll feel your heart start
pounding, and the #gainz will follow.
1. Skaters
From a standing position, jump a few feet to
your right side. Land on your right leg with your left knee bent in front of
you, left arm at your side, and right arm raised, elbow bent at 90 degrees.
Reverse the movement by hopping onto your left foot and repeating the same
thing on the opposite side. That's one rep.
sets/reps: 6–8
sets of 8 reps.
“This
works your hip abductor muscles and glutes. That means it will help you build
single-leg explosive power—and adding a bigger jump as you alternate legs will
make it even more challenging.
2. Rollbacks
Start in standing position. In one motion, sit
down onto floor and roll back, driving hips and heels up towards the ceiling.
Roll back to return feet to the ground and come to stand. That’s one rep.
sets/reps: 4–5
sets of 10 reps.
"Rollbacks work on coordination and
mobility in addition to strengthening your core.
3. Burpee 180 Jump
Start in a squat stance, feet shoulder-width
apart. Drop hips down and place palms on the floor. Jump back into a low plank
and and lower yourself down to the ground. Peel your body up and reverse the
movement, landing back in a squat. Hop around so your facing the opposite
direction. Then repeat a burpee the other side. That’s one rep.
sets/reps: 6–8
sets of 8 reps.
“This is the
ultimate total-body exercise: You’ll work your shoulders, chest, quadriceps,
gluteus muscles, and hamstrings,”. “Plus, the change in direction will work
coordination and spatial awareness.”
4. Lateral Toe Taps
Place a cone, dumbbell, kettle bell, or some
kind of target between your feet. Begin with your right foot on top of the
target, keeping your weight in your left foot. Quickly switch feet so that your
left foot is on the target. That's one rep. Continue alternating feet while
lightly tapping your toes on the target.
sets/reps: 6–8
sets of 8 reps.
“This is
an excellent speed drill that works on hip activation in a single-leg stance.
“It also works your balance and stability.”
5. Mini-Band Frog Jumps
Stand tall, with a mini resistance band placed
below your knees, feet a little wider than hip-width and slightly turned out.
Squat down and place your hands on the ground between your legs, keeping your
chest and chin up. Spring off your bent legs, throwing your arms into the air
so your body is fully extended at the top of the jump. Bring your arms back
down as you land in the frog squat position. That’s one rep.
sets/reps: 6–8
sets of 8 reps.
“An
explosive squat-jump movement, frog jumps work mobility in your hips, knees,
and ankles,”. “Using the band keeps your hips activated.”
6. Lateral Shuffle Taps
Start in a quarter squat, feet wider than hip
distance apart, shuffle a couple paces to the left, then touch the ground with
the fingertips of your left hand. Shuffle back and touch the ground with your
right hand once you reach your starting point. That’s one rep. Continue
alternating.
sets/reps: 4–5 sets
of 10 reps.
“This is
another speed drill that really challenges your reaction time while working the
whole lower body.
7. Sit Outs
Start in a table-top position, knees hovering
slightly off the floor, shoulders over wrists, knees under hips. Kick one leg
forward across the body, threading it under the other leg and lifting your
opposite arm as you drop your hip to the floor. Kick heel back to return to
start, then do the same on the opposite side. That’s one rep.
sets/reps: 4–5
sets of 10 reps.
“This is
a dynamic movement that works your core, shoulders, quadriceps, and glutes,
plus your mobility and coordination “It even improves cognitive function
because it requires learning new motor patterns."
8. Bench Runners
Stand directly in front of a box with your right
foot firmly placed on top of it and your left foot on the floor. Quickly switch
feet, touching the box with your left foot and then return to start. That's one
rep.
sets/reps: 4–5 sets
of 10 reps.
“This one
will improve your agility, and strengthen your quads and glutes.
9. Jump Rope
Start with traditional jump rope movement.
Keeping elbows close to ribs, start making big circles with both arms,
maintaining a long/vertical spine. Then, explore different planes by jumping
forward and backward as well as jumping laterally (or side to side).
sets/reps: 6–8 sets
of 20 seconds.
“Jumping
rope improves the elasticity and resilience in lower-body muscles. “Also, it
spikes heart rate quickly. Jumping forward and backward and laterally also
works a person’s cognitive motor skills, requiring them to jump in and out of
different planes."
10. Overhead Walking
Lunges
Hold a resistance band or jump rope with both
hands directly overhead, arms straight. Keeping your shoulders externally
rotated (elbows facing away from ears) to support the back, step your left foot
forward and bend both knees into a lunge. Press through your left heel to stand
and step your right foot forward, lowering into a lunge. That's one rep.
sets/reps: 4 sets of
12 reps.
“This
move involves nearly every muscle, but it especially strengthens the quads,
hamstrings, and gluts,”. “And it builds stability in the shoulder girdle, while
increasing core stability and strength.”
11. Banded Vertical Jacks
Place a mini band above your ankles. Facing
forward, jump and slice legs forward and backward, moving arms up and down,
opposite of your legs. Focus on keeping resistance in the band while
maintaining speed.
sets/reps: 4–5
sets of 10 reps.
“The
added resistance in this take on a jumping jack works your hamstrings and your
gluteus medius and maximus
12. Fast-Feet Drop
Start in a quarter squat with a long spine and
hips back. Begin moving feet quickly in place. Every five seconds, drop chest,
thighs, and hips to the floor, then quickly jump back up to fast feet.
sets/reps: 6–8
reps of 20 seconds
What it
works: “It’s a total-body movement that works reaction time and speed
13. Jumping Split Squat
Extend your left leg behind you, ball of foot
touching the ground. Keeping your chest upright and core tight, bend both knees
to lower your hips until your legs form 90-degree angles. Drive through your
right heel to spring off the ground into the air with straight legs. Land
softly back in the lunge. That's one rep.
sets/reps: 4 sets of
12 reps.
What it
works: “This is a powerhouse exercises that works on core stability and
strengthens your hamstrings, quadriceps, glutes, and calves
14. Beast Shoulder Taps
Start in a table-top position, knees hovering
slightly off the floor. Keeping weight even between the upper body and lower
body, lift one hand off the floor to touch the opposite shoulder. Return to
center, then repeat on the other side. That’s one rep.
sets/reps: 6–8
sets of 8 reps.
What it
works: “Shifting your weight like this works on core stability and
strengthens your shoulders and quads.
15. Mountain Climbers
Pushup
Start in a high plank, shoulders over wrists,
hips tucked up toward belly button and ribs drawn toward hips. Drive one knee
toward your chest, then return to start and repeat on the other side. After
alternating eight times, perform two pushups, keeping your shoulders forward
and elbows back toward ribs.
sets/reps: 6–8 sets
of 20 seconds.
“This is
another fantastic strength-and-conditioning movement, which also works on core
stability
16. Dumbbell Thrusters
Rack dumbbells on shoulders, elbows bent and
palms facing each other, feet shoulder-width apart. Bend your knees and sit
your hips back to lower into a squat. Explode back up to stand, using the
momentum to push the dumbbells directly overhead until arms are fully extended.
Pause, then lower the weights back to your shoulders as you squat. That's one
rep.
Recommended
sets/reps: 6–8 sets of 8 reps.
“It’s a
compound exercise that combines a squat and a press. “It strengthens the entire
body while improving stamina and endurance."
17. Dumbbell Squat Cleans
Start in a low squat with a dumbbell in each
hand, resting on ground just outside of feet. That's your starting
position. Stand and rack weights on shoulders, while lowering back in to
low squat. Return to standing and unrack weights, placing them back by your
sides as you
sets/reps: 4 sets of
12 reps.
“This is
a multi-joint compound movement that increases strength and power through the
entire body, mainly focusing on your shoulders, core, hips, and lower back,”
18. Dumbbell Seesaw Press
Stand with feet hip-width apart and weights at
your shoulders. Extend one weight to an overhead position while holding the
opposite weight at the shoulder. Alternate the weights, allowing them to move
at the same time. That's one rep. (Use a a lower weight than you normally would
for a shoulder press.)
sets/reps: 4
sets of 12 reps
What it
works: “A metabolic conditioning exercise like this builds core and
upper-body strength simultaneously
19. Pushup Bent-Over Rows
Place a pair of dumbbells about shoulder-width
apart on the floor. Grab the handles and position yourself in a high plank
position. Lower your body down and then press back up. Jump feet behind weights
and lift chest to 45-degree angle, knees still bent. Then, pull elbows back
toward ribs. Place dumbbells back on floor and return to high plank position.
That’s one rep.
sets/reps: 6-8 sets
of 8 reps.
“This is
a compound push/pull exercise—it combines strength and conditioning by
transitioning from one position to the other.
20. Suicide Sprints
Place a cone or target 20 feet from your
starting position and second one 20 feet farther than the first. Sprint to the
first cone, touch it, and return to the starting position. Then sprint to the
second cone and back to start. Continue running back and forth like this until
time runs out. Alternatively, you can just choose one point, and sprint to and
from it for the entire time.
sets/reps: 4 sets of
40 seconds.
“Sprinting
is the most cardiovascular and explosive exercise. “It also strengthens the
entire lower body and burns fat thanks to the intensity and speed of every
sprint."
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