10 Top Cardio Exercises
10 Top Cardio Exercises
Cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health. The great thing is, there are plenty of choices for cardio exercise. Anything that gets your heart rate into your target heart rate zone will work. The confusing thing is, there are so many choices out there...which exercises are the most effective? There's no 'right' cardio exercise and the best choice is the one you enjoy and the one you'll work hardest at, but there are some that work best if your goal is to blast calories and get in great shape.
1. Running
Running is a great choice for a variety of reasons:- It doesn't require special equipment (except some quality shoes)
- You can can do it just about anytime, anywhere
- It's high impact, which helps build strong bones and connective tissue
- It gets your heart rate up more quickly than low or no impact exercise
- It helps you burn serious calories, especially if you add hills, sprints or try interval training.
2. Cross-Country Skiing
If
you're looking to burn maximum calories, cross-country skiing is an
excellent choice. Whether you're on a gym machine or swooshing over
miles of snow, cross-country skiing is an incredible cardio exercise.
Because it involves both the upper and lower body, it doesn't take much
work to get your heart rate up, which is where the calorie-burn comes
in. A 145-lb person burns about 330 calories during 30 minutes of
skiing.
There are a few downsides, however. If you're going for the full outdoor experience, you'll need lots of gear, plenty of practice and, of course, snow. You can mimic the movement at the gym by using a crosstrainer (such as an elliptical with arms or an Arc Trainer), but it won't be exactly the same.
Kickboxing is another great choice for exercisers who want to work hard with more choreographed workouts. Combining kicks and punches not only enhances your coordination, it involes both the upper and lower body, making this an excellent overall workout.
There are a variety of videos available or you can opt for a class at your local gym to get a more social interaction. Once you're familiar with different kicks and punches, you can even create your own workouts or, better yet, use a punching bag (compare prices) to get an even better workout.
Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise. A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.
Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion. Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests. You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).
There are a few downsides, however. If you're going for the full outdoor experience, you'll need lots of gear, plenty of practice and, of course, snow. You can mimic the movement at the gym by using a crosstrainer (such as an elliptical with arms or an Arc Trainer), but it won't be exactly the same.
3. Bicycling
Whether
you're outdoors or indoors, cycling is an excellent cardio workout. By
using the power of your legs, you increase endurance while burning lots
of calories, anywhere from 250-500 in 30 minutes, depending on how fast
you go and how high your resistance is. What makes cycling even better
than other activities is that you can incorporate it into your daily
life. You can ride to and from work or use your bike to run errands
around town. It's also low impact, which is great for your joints and
perfect cross-training for high impact activities like running or
aerobics.
4. Elliptical Trainer
Next
to the treadmill, the elliptical trainer is the most popular cardio
machine at the gym and it's no wonder. The elliptical trainer allows
your body to move in a natural way, but without the impact of the
treadmill. You can add intensity by increasing resistance and some
machines include adjustable ramps and arm handles for added intensity as
well. As a bonus, you can go backwards on an elliptical trainer,
adding variety while working your muscles in a different way.
The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
5. Swimming
Swimming
is another great choice because, like cross-country skiing, it's a full
body exercise. The more body parts you involve in your workout, the
more calories you'll burn. Spend 30 minutes doing the breastroke and
you'll burn almost 400 calories. Best of all, your joints are fully
supported so you don't have to worry about high-impact injuries. It's
also great cross-training for other cardio activities.
6. Step Aerobics
Step
aerobics is another great choice, particularly for people who like
choreographed workouts, but don't enjoy the jackhammer feel of high
impact aerobics. The step offers intensity without the pounding and
it's easy to up the energy by adding risers.
It's also a great calorie-burner, targeting your legs, butt and hips while burning 300-400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.
It's also a great calorie-burner, targeting your legs, butt and hips while burning 300-400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.
7. Rowing
This
is an often overlooked machine in the gym because we're confused about
how it works and, perhaps, aren't sure it delivers a great workout.
However, rowing is a physically demanding exercise involving both the upper and lower body, which means a higher heart rate and a greater calorie burn. Like an elliptical trainer or stationary bike, there are different levels of resistance, allowing you to get a challenging workout no matter what your fitness level. In 30 minutes, a 145-lb person can burn about 300 calories, but if you've never tried rowing, it can be tough. Start with 10-15 minutes and add time to subsequent workouts to give your body time to adapt.
However, rowing is a physically demanding exercise involving both the upper and lower body, which means a higher heart rate and a greater calorie burn. Like an elliptical trainer or stationary bike, there are different levels of resistance, allowing you to get a challenging workout no matter what your fitness level. In 30 minutes, a 145-lb person can burn about 300 calories, but if you've never tried rowing, it can be tough. Start with 10-15 minutes and add time to subsequent workouts to give your body time to adapt.
8. Kickboxing
Kickboxing is another great choice for exercisers who want to work hard with more choreographed workouts. Combining kicks and punches not only enhances your coordination, it involes both the upper and lower body, making this an excellent overall workout.
There are a variety of videos available or you can opt for a class at your local gym to get a more social interaction. Once you're familiar with different kicks and punches, you can even create your own workouts or, better yet, use a punching bag (compare prices) to get an even better workout.
9. Walking
Walking
is another great choice for cardio because, like running, it's
accessible: You don't need special equipment and you can do it
anywhere, anytime. It's harder to get your heart rate up with walking
since it's low impact but, if you work hard at it, a 145-lb person can
burn about 180 calories in 30 minutes.
Adding hills, speedwalking or using walking poles can also increase the intensity. Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms.
Adding hills, speedwalking or using walking poles can also increase the intensity. Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms.
10. Jumping Rope
Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise. A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.
Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion. Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests. You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).
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