Bend your knees into a squat position and lower your hands to the floor. Start off standing with your feet under your shoulders and your arms hanging by your sides. Once you are at depth, drive your heels into the ground while tightening your butt and core as you stand up straight. Then bend your knees until your hips are below the crease in your knee (or as far as is comfortable for you). With your feet about shoulder-width apart, initiate the movement by pushing your butt back like you're closing a car door. Swimming is also great because it provides an intense workout without much stress on your body. SwimmingĬhlorine is one of my favorite smells, and although swimming is a physically taxing activity, it never seems that bad-maybe it's because my olfactory receptors are so happy. Perhaps it's nostalgia from the days of peddling around the neighborhood with our childhood friends or maybe it's because it is something we never forget, but cycling, be it indoors or in the great wide open, is fun, challenging, and beneficial. Grab a pair of sunglasses, take it outside, and enjoy the fresh air! Cycling Sometimes there is nothing better than lacing up your sneakers and simply putting one foot in front of the other at a speed of your choosing. The OG Cardio Contingent Walking/Jogging/Running Now that we've discussed the benefits of cardio exercises and the various techniques that we can use, it's time to break down some exercises that will get the heart pumping and the sweat dripping.

Makes the heart perform better during long physical activity.

When implementing this technique, you get your heart rate to a moderate level (generally 135-140 beats per minute) and maintain that over a longer duration of time. The Steady State technique helps build endurance because it trains our bodies to operate efficiently for a longer period of time. Now this isn't to say that the Steady State technique is the winner (because we're all winners here), but there is something to be said for the benefits of lower-intensity cardio workouts that are done for a longer period of time. OK, OK, we've discussed the hare techniques-those that are speedy and maybe even a little sexy-yet how quickly we forget that the tortoise actually ended up winning the race.

You control the length of your workouts.

AMRAPs can be performed with bodyweight exercises such as squats, push-ups, and burpees, or, if you have the equipment, you can do movements such as pull-ups and box jumps or pick a certain distance or amount of calories to achieve on an indoor rowing erg or stationary bike. Given the speed and intensity in which AMRAPs are conducted, you should determine the type of exercises that you want to do as well as the number of reps you'll perform for each exercise. When utilizing the AMRAP technique, you complete as many rounds of the prescribed exercises in a set amount of time as you're able to do. Unlike, HIIT, AMRAP doesn't have built-in rest. This technique is designed so that you can recover enough during the rest periods to go all out when you are working.ĪMRAP and HIIT are definitely related in that they are both based on doing an intense amount of work in a set amount of time, but like that slightly wild cousin, an AMRAP is non-stop.

It is important to follow the protocol, which often means going hard during the working portions, because the key to getting the most out of HIIT is the intensity.

They also help you work up a heckuva sweat. These exercises challenge your heart, lungs, and various muscle groups. This makes getting in a HIIT routine easy no matter if you're at home, the gym, or even traveling. The movements in HIIT often only require body weight or limited equipment. The programming usually consists of several movements that are performed over multiple rounds.

This is because the very nature of HIIT is to give intense efforts in short spurts followed by quick recovery times. HIIT is especially good for cardio junkies who want to avoid the monotony of the steady rhythm of jogging or cycling. The popularity of high-intensity interval training (HIIT) has skyrocketed in the past few years. Gone are the days of trudging on a treadmill or running loops around your neighborhood to get your heart pumping-nowadays there are a variety of techniques that you can implement to throw a little seasoning on your workout.

Lessen your chances of diabetes, heart disease, and some cancers.

Make you less susceptible to viral illnesses such as the cold and flu.

The list of benefits for regular cardio workouts is as varied as it is long.Īccording to the Mayo Clinic, regular cardio workouts:

Cardio workouts at home