Introduction:
If you’re looking to improve your heart health or lose weight, cardio workouts are one of the best ways to do it—as long as you’re doing them right! In this article, we’ll cover the 10 best cardio workouts for improving your heart health and reducing your risk of heart disease and diabetes, plus give some general tips on how to get the most out of your workouts so you can see the results you want without harming your body. [Read more...] about 10 Best Cardio Workouts for a Healthy Heart →
The 7 Minute Full Body Exercise Routine:
A lot of people associate cardio workouts with something that is hard, boring, and really repetitive. But if you haven't tried this full body 7 minute workout routine yet then you're in for a huge surprise! It might seem like there's not enough time to get your heart rate up or break out any sweat - but the reality is it can be done in just 7 minutes! You just need to know what the right exercises are. Push-ups, lunges, squats, jumping jacks and more will get your heart pumping and release those endorphins.
The 5 Minute Warm Up/Cool Down Routine:
In order to get the most out of your workouts, it's important to warm up and cool down properly. It's not enough to just hop in, hit the start button on the treadmill, and run until you're too tired to move. Your warm-up should last about five minutes or so. Start by walking for about two minutes; this will gradually increase your heart rate and blood flow so that you are prepared for any high-intensity bursts of exercise that come later. Begin incorporating low intensity cardio exercises (e.g., jumping jacks, side-to-side running) into your warm up routine after two minutes.
The 8 Minute Upper Body Routine:
#1: Grab two sets of dumbbells. Set the first one to 5-lbs, and the second set to 10-lbs. Lie back on a bench and put your feet on the ground. Hold both sets of dumbbells with your palms facing out and arms extended straight in front of you. Your arms should be perpendicular to your body, with elbows slightly bent. Take a deep breath, then exhale while curling both sets of weights up towards your shoulders. Inhale while bringing them back down to starting position with an eccentric (slow) motion only; make sure that at the bottom they are not touching the ground or even close to it. Repeat by raising them again to shoulder height.
The 5 Minute Core Routine:
The 5-minute core routine is a simple, yet highly effective routine that's been time-tested and shown to be an efficient workout. You only need three items to complete the circuit - an exercise mat, a set of light hand weights, and an ab roller (not absolutely necessary). This regimen will be performed in 20 repetitions, alternating between the different exercises.
An explanation of the exercises and how they work: 1) Ab Roller Rollout - Engages abdominal muscles and arms. Lay on your back with knees bent at 90 degrees, feet flat on floor behind you.
The 6 Minute Full Body Stretching Routine:
It's just six minutes, but it'll make you feel amazing. Start with 30 seconds of stretching in each of the following stretches: neck, back, hamstrings, quadriceps, and calf muscles. Now stand up tall and move your right arm to stretch your shoulders while drawing your left knee up to meet it. Keep an eye on your breathing as you keep alternating in these ways. When you're done, take some time to relax before heading off to bed. Next try something more advanced like boxing. If you have space at home or at work, try taking out your frustrations by pounding a punching bag for about five minutes.
The 2 Min Sprinting For Beginners Routine:
In order to maintain healthy heart rates, it is important to incorporate aerobic exercise into your daily routine. Sprinting can be an excellent form of exercise because it mimics the natural motion of the body. It also provides many benefits, including strengthening and toning muscles, promoting bone density, improving muscle recovery time, reducing risk of injury and building endurance. This routine is designed specifically for beginners; if you are new to sprinting, consult with your doctor before starting any type of workout program.
The 4 Minute Abdominal Burnout Routine:
A great way to get your heart rate up and also work on your core is with some 4-minute bursts of exercise. If you're looking for something low impact, take two breaks to alternate between planks and bicycles. This will give you plenty of time to recover before the next set begins.
If you want more cardio, just cut the amount of break time in half (with or without breaks). The same rules apply: Do one set of plank-to-bicycle, rest 40 seconds and then do another set until it's time to take your next break. There are also modifications if you have an injury that restricts this movement.
8 Unusual exercises to tone the butt and legs:
Love this workout. The resistance band makes it easier to get into the exercise and then makes it way more challenging. The back squat is just enough to make you sweat but not too much that you would die! There are 10 videos in the playlist with 2 minute exercises. It doesn't seem like anything, but do it every day and watch how your body changes! I highly recommend this one- those with knee injuries can try the squats on an exercise ball instead of standing. Or if you want something really high intensity, give these HIIT workouts from Kayla Itsines a go. A quick google search will bring up any other workouts you may be interested in. Good luck on achieving that summer bod!
Ditch Treadmill Jogging. Try These 3 Better Alternatives:
When it comes to cardio, it's easy to get stuck in a rut by doing the same thing day after day. When you find yourself having no energy, even though you are running on the treadmill like usual, then that may be the best time to change up your routine. These three alternatives will leave you feeling refreshed and satisfied! Treadmill jogging is often done at an incline with very little variation. It can also make joints sore, causing people to avoid this type of exercise altogether. Mixing things up can help ward off boredom and prevent injuries. Hill sprints can help build strength while burning calories.