What’s the first thing hits your mind when you hear “cardio?” Running, or maybe the elliptical machine, stationary bike, or even a rower? However, there’s so much more to cardio respiratory workouts one can do than steady-state endurance workouts. Cardio is the best way to get your heart pumping and the sweat dripping. Compound exercises involve multiple joints and more than one muscle group and in this way, you get every part of your body in on the action that leads to burn more calories.
We have made a list of the top 5 cardio exercises for you that will give full-body benefits. Also, the best part is that these exercises can be performed anywhere, whether you are at your home or lazy to go to the gym.
1) High Knees
Steps to do: Begin with a standing position on the mat with arms bent at 90 degrees, elbows close to sides, and hands at hip height in front of the body and then bend the right leg and lift the right knee to tap the palm. Now return to your right knee to the floor and quickly repeat on the left side and this completed one rep. Now continue alternating sides, increasing speed for an added challenge, and perform 20 reps, then continue to your next move. Make sure you are doing a total of six to eight reps. When you’ve performed all of your exercises, rest for 30 seconds to one minute and then, repeat twice more for a total of three rounds.
2) Jump Rope
You can do this exercise with or without an actual jump rope as this form is the same either way.
Steps to do: Begin with feet together and arms by sides and bend at elbows (but keep them close to the body) to bring forearms wide and up to hip height and start making small circles with both forearms in a forward motion while simultaneously taking quick hops with feet. If you’re using a jump rope, the aim is to turn the cord around the body and clear it under feet with every hop. One jump is equal to one rep so you have to perform 20 reps, then immediately continue to your next move. Make sure you’re doing six to eight total and when you’ve completed all of your exercises, rest for 30 seconds to one minute and then, repeat twice more for a total of three rounds.
3) Squat Jump
Steps to do: Begin in a squat position viz feet under shoulders, toes facing forward, thighs parallel to the floor with torso upright and hands clasped in front of the chest and then press through feet to straighten legs and jump up off the floor while swinging straight arms behind body. Now land back in a squat position and this is one rep and you have to perform 10 reps, then immediately continue to your next move. Make sure you’re doing six to eight total and when you’ve completed all of your exercises, rest for 30 seconds to one minute then, repeat twice more for a total of three rounds.
4) Kettlebell Swing
Steps to do: Begin in a hinge position viz hips back, knees slightly bent, torso leaned forward at 45 degrees and hold the handle of a kettle-bell with both hands, arms extended straight toward floor, and bell between knees on the floor. In one movement, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to chest height, keeping arms straight and core tight. Reverse this movement and bring the kettlebell between thighs this time when you hinge and this is when one rep is completed. You have to perform 10 reps, then immediately continue to your next move. Make sure you’re doing six to eight total and when you’ve completed all of your exercises, rest for 30 seconds to one minute and then, repeat twice more for a total of three rounds.
5) Plank Get-Up
Steps to do: Begin in a low plank with forearms on the floor and parallel, elbows under shoulders and pick up the right forearm and press through the palm to extend the arm straight then, repeat with the left to come into a high plank, keeping hips as level as possible. Now you have to reverse the movement to return to start and this will complete your one rep. You have to perform 10 reps, alternating which arm you start with, then immediately continue to your next move. Make sure you’re doing six to eight total and when you’ve completed all of your exercises, rest for 30 seconds to one minute and then, repeat twice more for a total of three rounds.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
