Sunday, 4 January 2015

Cardio Workout Routines: Best Cardio Exercises

Our bodies are made to move, and our hearts are made to beat.  Getting our bodies moving and our hearts beating regularly can be as simple as adding in 30 minutes of cardio workout routines into our daily schedule.
Regular cardio exercise has been shown to decrease cholesterol, improve mood, and reduce body fat, among other things.  If you are wondering how you can easily make cardio workout routines a priority, then read on to check out a complete list of the best forms of cardio out there to help you achieve an active, long, and healthy life.


Warm-Up

Before you begin your cardio workout routine, there are various different warm-ups to preface your cardio routines that you can do to stretch your muscles and get your blood flowing.
Power Skipping:  Skipping is not just for the playground.
  1. Raise your right knee up to your hip while using your left arm to reach over your head.
  2. Land on the balls of your left foot.
  3. Alternate the skipping motion using your opposite arm and leg.
  4. Aim for 10 to 15 skips going as high as you can off the ground.
Stair Climb:  Stair climbs are a great way to start getting your heart rate up.
  1. Walk up and down a stairway briskly until you begin to feel a sweat.
  2. Make sure that you do not do too many turn-around motions because this will cause you to become dizzy.
High Knees:
  1. With your feet hip-length apart, raise your right knee up as high as it can go.  Then place it back down.
  2. Alternate between your two legs and continually pick up the pace as you go.
  3. Try doing this for about 30 seconds straight.
Butt Kicks:  These will help to get your glutes into shape.
  1. Jog in place and kick your heels up towards your backside as you do.
  2. Make sure that your movement is coming from your hamstrings and not from simply kicking your feet up into the dust.
  3. Do this for about one minute and pick up the pace as you go.
Jumping Jacks:  This classic cardio move will warm up your entire body.
  1. Stand with your feet together and keep your hands at your sides.
  2. Make sure that your core is engaged and start jumping with your legs out wider than your hips.  As you jump, raise your arms over your head.
  3. Keep your knees as bent as possible and bring your feet back together and arms down as you come back to the ground.
  4. Aim to do 20 to 30 jumping jacks.

Cardio Workout Routines (Full Body)

These cardio workout routines will pull and stretch your full body and can be done in the comfort of your own home.  Aim to incorporate at least 3 to 4 of these full body exercises into your cardio workout routine.
Trunk Jump:  This exercise is going to help you catch some air.
  1. Stand up tall with your knees slightly bent and jump as high as you can.
  2. Bring your knees in towards your chest and extend your arms straight out in front of your body.
  3. When you come back to the floor, lower your arms.
  4. Aim to do 8 to 10 of these.
Basic Burpee:  People either love or hate these squatting moves.
  1. Begin your burpee in a low-squat position with both your hands firmly on the floor.
  2. Kick your feet back so that you come into a push-up position.  Quickly return to your squatting position.
  3. For your last step, jump as high as you can before squatting back down for your next burpee.
  4. Aim to do about 10 strong burpees.
Push-Up Burpee:  This cardio move is a more advanced take on the basic burpee.
  1. Begin this burpee as you would a normal one.  However, once you reach push-up position, actually do the push up.
  2. Complete the full push up before coming back into a squatting position.
  3. Try to complete at least 8 to 10 of these more advanced burpees.
Mountain Climber:  If you want to get the same effect from climbing a mountain without actually going up a mountain, try this cardio workout.
  1. Begin this exercise down on your hands and knees and bring your right foot upwards towards your chest.  Keep your left leg straight during this time.
  2. While engaging your core, quickly switch your legs up and keep up this rhythm for about 15 to 20 repetitions.
One-leg Burpee:  As you can tell, there are various ways that you can do a regular burpee.
  1. First, complete a normal burpee – however, instead of using both your legs, use one leg at a time.
  2. Switch sides so you can feel the burn on both of your legs.
Vertical Jump: Get ready to jump as high as possible with this exercise.
  1. Stand up straight with a slight bend in your knee and jump up as high as you can.
  2. Use your arms to propel yourself upwards and bend your knees while you jump.  When you are jumping, be sure to keep your arms extended up towards the ceiling.
  3. Repeat this move for about 10 reps.

Invisible Jump Rope:  You can do this with an actual jump rope if you would like.
  1. Pretend you are holding a jump rope in your hands, and while still staying on your toes, push off with the balls of your feet.
  2. Keep jumping with swift and quick little jumps.  Keep your wrists moving in small circular motions as if you were holding a rope.
  3. Do this for about 60 seconds.
Diver’s Push-Up:  Pretend you are jumping in the ocean with this cardio routine.
  1. Start off in a downward-dog position.  Keep your arms planted firmly on the ground and keep your eyes towards the floor.
  2. In a fluid, yet controlled motion, swoop your hips towards the floor as your chest rises.
  3. Continue moving until your back is fully arched and your gaze is up towards the ceiling.
  4. Swoop back down into starting position.
  5. Do this motion for about 10 to 15 reps.
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Box Jump:   Take jumping to the next level with these high intensity jumps.
  1. Get a box that is sturdy enough to hold your weight, and one that you can land on firmly enough without missing.
  2. Keep your feet shoulder-width apart, bend your knees, and use all your strength to jump up onto the box.
  3. Secure your footing and landing on the box, and then step back down.
  4. Aim to do about 6 to 10 of these jumps.
Frog Jump:  To incorporate squatting with jumping, try this jump.
  1. Begin in a squatting position and touch the ground with both of your hands.  Keep your arms straight during this time.
  2. Jump as high as you can into the air coming up from your squat.
  3. As you come back down from your jump, raise your knees as high as possible.
  4. Try to do about 10 to 12 of these frog jumps.
Bicycle:  Here is another exercise where you do not actually need a piece of equipment for.
  1. Lie down on your back with your knees inwards towards your chest and with both of your hands behind your head.
  2. Bring your right elbow upwards towards your left knee while your right leg straightens.
  3. Alternate between your legs as if you were pedaling on a bike.
  4. Pedal for about 30 repetitions.

Your Best Cardio Routine

Remember that there is no correct cardio exercise.  The type of cardio workout routines that you choose to incorporate into your exercise will depend on your fitness level and what you want to get out of your workout.  However, any type of movement that gets your blood pumping and glands sweating is going to be beneficial for your body, mind, and overall fitness.  For a total hot body fitness workout, enroll in this course for over 10 hours of workout routines to keep you looking radiant and living longer.

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