Cardiovascular exercise is an important part of any exercise program.
It is a fantastic way to burn fat and keep your cardiovascular system in top shape.
But what are the most effective forms of cardio?
This article will take quick look at the benefits of cardiovascular exercise and highlight the top 10 best cardio workouts.
Let’s get started!
The many benefits of cardio exercise
Regularly performing cardio workouts delivers many fantastic benefits, including:
• Better cardiovascular health
The health of your lungs, blood vessels, heart, and kidneys will be improved by regularly performing cardio
• Better nutrient delivery
Performing cardio improves your body’s ability to circulate oxygen-rich blood and nutrients, which improves your overall health.
• Lower risk of disease
Regularly performing cardio reduces your risk of heart disease, diabetes, osteoporosis, and other illnesses.
• You will look great!
Cardio is a fantastic way to eliminate fat cells.
You will be leaner and fit-looking.
Because cardio improves your circulation, it will also improve the appearance of your skin and eyes.
• Better sleep
You will find your sleep patterns are more consistent and you will wake up feeling well rested.
• Stronger muscles
Cardio workouts are excellent for improving the strength and appearance of your muscles.
• Less stress!
When you perform cardio, endorphins are released into your system.
These chemicals make you feel great and can lift your mood.
10 of the best cardio workouts
The following cardio workouts all deliver excellent results and simple to perform!
#1 — Indoor Cycling (600 calories per hour)
Indoor cycling is one of the best ways to improve your cardiovascular health.
Because it is a low impact activity, you can sit on a bike for long periods and have very intense cardio workouts — burning a lot of fat in one session.
Cycling can sculpt your lower body, producing well-defined quadriceps, hamstrings and calf muscles.
Indoor cycling has also come a long way in the past few year.
There are now high-tech spin classes where participants race each other in virtual online races.
Smart trainers with variable resistance are more common also, making a ride on an indoor bike feel like riding in the wheel world.
It is a form of exercise that is fun and extremely effective.
#2 — Rowing (840 calories per hour)
Rowing is a low-impact form of aerobic exercise that works your entire body.
It is an effective way to lose weight and can result in very toned muscles.
Rowing can be used for high intensity interval training sessions and burns a huge amount of calories per hour.
Care should be taken to perfect your technique before pushing yourself on a rowing machine because poor technique can lead to injuries.
#3 — Swimming (600 calories per hour)
If you are looking for a very low impact cardio workout, you can’t do much better than swimming.
Because you are in a weightless environment, there is no impact force on your legs or arms.
Swimming works multiple muscle groups and can really improve the health of your cardiovascular system as you burn calories.
#4 — Walking (300 calories per hour)
Walking is a low intensity form of cardio that is simple to perform.
It is particularly useful for people who are just starting to improve their fitness.
Walking can be a great introduction to running — gradually speed up your walks then you can eventually begin to run in short bursts.
The only downside to walking is that it burns much less calories than intense forms of exercise like running, cycling, rowing, and swimming.
To make the most of walking, go on at least 3 walks per week that are 30 minutes or longer.
#5 — Jumping Rope (1,000 calories per hour)
There is a reason why professional boxers perform a lot of rope jumping when they train — it is one of the best forms of aerobic exercise.
When done correctly, jumping rope will work your legs, shoulders, and abs.
You can perform very high intensity workouts with a jumping rope and burn a lot of calories.
The only downside to skipping rope is that it is high-impact and does require some practice.
#6 — Running (600 calories per hour)
Running is an incredibly popular form of cardio for a reason — it works!
It is a great way to lose weight, improve your cardiovascular fitness, and develop toned legs.
If you are new to running, take things slow initially and keep your runs short.
Over time, your body will become accustomed to running and your health will dramatically improve.
#7 — Interval training (800+ calories per hour)
High intensity interval training (HIIT) involves short bursts of high intensity activities followed by a longer recovery period.
You can incorporate HIIT into any of your cardio activities, including running, cycling, and rowing.
Researchers have discovered that this type of training helps you obtain more benefit from short training sessions.
You can obtain the same boost to your fitness from a 30 minute HIIT session as you might from a 60 minute session of moderate intensity.
#8 — Cross training (600+ calories per hour)
Cross training involves using different types of equipment to obtain a cardiovascular workout.
It is a fantastic option for people who become bored when they sit on a rowing machine or stationary bike for long periods.
You can perform 10 minutes on a bike, then use some light weights before moving onto a boxing bag.
As long as you keep your heart rate elevated, you can incorporate almost any kind of cardio activity.
#9 — Kettle bell swings (800+ calories per hour)
Kettle bells have become very popular in the past few years.
They are a fantastic tool for developing upper body strength and core strength.
Kettle bells can also improve your balance and stability.
Try using short 10 minute workouts with kettle bells to improve your cardio.
Simply pick up a light kettle bell and see how many reps you can perform in the allotted time.
If your form starts to degrade, end your session early.
#10 — Plyometrics (800+ calories per hour)
Plyometrics (jump training) refers to movements where your muscles exert maximum force.
The most common plyometric exercises include jump squats, box jumps, and burpees.
The primary goal of plyometric exercises is to increase muscle strength and elasticity, but they also work well for improving aerobic capacity.
We hope you enjoyed reading The Top 10 Best Cardio Workouts.
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