1. Treadmill- Running on a Treadmill is the most common Cardio workout that everybody performs in the Gym. But I have seen many people perform it without knowing the significance of running on a Treadmill. We basically walk or run on a treadmill to burn our overall body fat and make ourselves toned. If you have a fat-burning target, then only running on a treadmill will be effective for you. Otherwise, if you gain muscles and do not have enough fat to burn, running on a treadmill will cause muscle loss.
2. Jumping jacks
Jumping jacks involve the entire body and are a good way to work the heart, lungs, and muscles in one exercise.
Instructions
1. Standing straight, spread the arms to the sides and the legs wide apart.
2. Jump, returning the arms to the sides of the body and the legs to the midline.
3. Jump again, extending the arms and legs out.
4. Repeat.
3 . Squat jumps
Squat jumps involve the same movements as a regular squat, with the addition of a jump. Squat jumps target the buttocks, thighs, and hamstrings. Squats also help increase the flexibility of the knee, hip, and ankle joints.
Instructions
1. Stand with the feet apart and the arms along the sides of the body.
2. Squat until the knees are at a 90-degree angle, swinging the arms back.
3. Swing arms forward and jump.
4. Land and repeat.
4. Rowing machine
The rowing machine offers a total body workout. Additionally, it has the benefit of being impact-free, and it does not involve bearing weight.
Instructions
1. Sit in the seat and strap the feet to the platform.
2. Bend the legs and pull the knees in.
3. Keep the arms straight and grip the oars.
4. Push against the platform with the feet while moving the body up and the arms back.
5. Fully extend the legs, then pull the arms back and bend the knees.
6. Repeat.
5. Running in place
When running in place, a person moves their body as if they were running, but they stay in one spot.
A 2015 study trusted Source found that running can reduce muscle fatigue, improve aerobic exercise ability, and strengthen muscles. Researchers also note that it improved flexibility, gait, and lumbar stability.
Running in place can be part of an interval workout. This is where a person completes repetitions of different exercises in a set time. An example of an interval workout that includes running in place is the following:
1. Run in place for 2 minutes.
2. Increase speed for 1 minute.
3. Rest for 1 minute.
4. jog in place for 3 minutes.
5. Rest for 1 minute.
6. Jump rope
Jump rope is an effective form of cardio exercise. Jumping rope strengthens calf muscles and improves the elasticity of surrounding tendons and connective tissue. Jump rope also uses the arm muscles, as well as the muscles of the abdomen.
Instructions
1. Lightly grip the handles of the jump rope.
2. Relax the shoulders and keep the elbows close to the torso.
3. Gently bend the knees.
4. Rotate the rope from the wrist and keep a smooth arc as the rope passes overhead.
5. Jump low to reduce the impact on the knees and ankles.
You must be logged in to post a comment.