Aerobic Cardio Workout

Aerobic exercises improve overall health, but especially that of heart and lungs, which will lower your resting heart rate, improve circulation and increase metabolism. Keep in mind that you can also do aerobic exercise by gardening, household tasks, swimming, playing tennis, cycling, dancing and walking. If you are new to exercising, accumulating 30 minutes of total daily exercise (in short 5-10 minute bouts) has proven to be beneficial to overall wellness. As you become more fit, increase the frequency, intensity and time of your exercise.

Workout Instructions:

• Warm up for 5 minutes by marching in place or walking.
• Begin with 1 minute of each exercise and repeat the circuit two times. In a week gradually increase to five rounds of the circuit.
• For higher intensity try not to rest between the exercises.
• Begin with basic variation and as you get stronger switch to intermediate and advanced level.
• Follow up the workout with a gentle whole body stretch.
• Try this workout 5-6 days a week or alternate with bodyweight workout.

 

1. Jumping jacks

Begin with your feet together and your arms by your sides. Jump and spread your feet out to the sides about 2 to 2 ½ feet as you lift your arms to the side and over your head. Keep your knees soft  and your core emerged and land gently, with your heels on the floor. Immediately jump and pull your feet back as you bring your arms to your sides. Repeat quickly for 1 minute.

Tips:

• Be sure to land gently, with your knees soft, to minimize impact on your spine and knees.
• Don’t allow your knees to collapse inward. If this begins to happen, adjust by not jumping out so far.
• If jumping jacks are difficult, try simply stepping out to the side, alternating right and left rather than jumping.

 

 

 

Intermediate level: turn your torso right and left as you jump and spread your feet.

 

 

 

 

 

 

Advanced level: Add squat by bending your knees more as you jump and spread your feet. This will slow your pace a little bit, but you will get the benefit of stronger leg work.

 

 

 

 

 

 

2. Burpees

Stand with your feet hip-width apart and your arms by your sides. Squat down, keeping your back straight and abs pulled in. Place your hands on the floor by your feet, then extend one leg at a time until both legs are straight and you are in a plank position with your shoulders over your hands. Hold for a moment. Reverse the move by bringing each foot toward your hands to return to squat position, then driving up through your hips to come to standing. Repeat quickly for 1 minute.

 

 

 

 

Tips:

• If you have restricted movements in your hips, begin with your legs in a wider stance.
• It is very important to focus on keeping your navel pulled in when you are in a plank – don’t allow your back to arch.
• If you find this move a bit challenging, try using a step platform, a sturdy box, or the bottom step of a staircase to place your body on a greater incline when you are in a plank position.

Intermediate level: replace the step back and the step in with a jump in.

 

 

 

 

 

Advanced level: Do a push up from the plank position before you return to standing.

 

 

 

 

 

3. High knees

Stand with your feet under your hips and your arms by your sides. Start marching in place and progress to a light jog in place, allowing your arms to swing naturally by your sides. Keeping your abdominals pulled in tight, lean back slightly and begin to lift your knees high in front of you. Continue for 1 minute.

Tips:

• Keep your chest lifted and your neck relaxed.
• Stay light on your feet by thinking of lifting up, rather that pounding into your legs.
• If high knees are too intense, return to the march, or jog in place.

 

 

 

Intermediate level: Increase speed and/or range of motion by bringing your knees high.

 

 

 

 

 

 

Advanced level: extend your arms overhead.

 

 

 

 

 

 

4. Skaters

Stand with your feet under your hips and your arms by your sides. Step one leg out to the side in as wide as you can. With your right foot, step diagonally to the left side, leaving your back (left) leg bent at the knee. Allow your body to rotate slightly toward the stepping leg and your arms to move naturally. Pick up the tempo and increase the distance of your steps. Continue for 1 minute.

Tips:

• To allow for greater range of motion, keep your knees bent as you increase speed.
• Allow your torso to hinge forward slightly as the width of your steps increases. Keeps your abdominals in to protect your lower back.
• Maintain proper alignment by keeping the knee of the stepping leg over the ankle.

 

 

Intermediate level: Increase speed and change the step to a small leap, landing gently with knees bent.

 

 

 

 

 

 

Advanced level: keep your back foot of the floor as you leap side to side.

 

 

 

 

 

5. Mountain climbers

Begin in a plank position with your shoulders over your hands and your legs fully extended. Pull one knee in toward your chest with your toes on the floor. In one clean motion switch legs, keeping your upper torso still. Repeat quickly for 1 minute.

 

 

 

 

Tips:

• Keep shoulders over your hands. Pulls abs in.
• Push away from the floor and keep you core engaged.
• Focus on the pulling in of the knee rather than extending your leg.

Intermediate level: Increase speed.

Advanced level: keep your foot of the floor as bring your knee in.

 

 

 

 

 

How often do you do cardio workout? What kind of cardio do you usually do? Let me know in the comments.

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Read about Bodyweight Workout here.

Read about Yoga Workout here.

Read about How to eat to lose weight here.