Cardio is a good physical activity to do on a daily basis. Aerobic exercise should be done on a regular basis to improve your heart health, burn calories, and boost your endurance. The best part is that you don't need a high-priced machine or a gym membership to achieve your cardio goals and burn fat quickly.
It's no secret that many people's first thought when it comes to ways to do cardio is to hop on a treadmill, elliptical, or exercise bike. If you don't have access to exercise equipment, you may be discouraged from increasing your cardio. However, believe it or not, you can get a great cardio workout without using any equipment. All you need is your body weight to get started!
Quick-Step Walking
Walking is the most fundamental movement we can perform. If you're sedentary or aren't used to doing any type of cardio activity, start by walking at a brisk pace. Find a scenic route in your neighborhood, or go to a park and start walking at a quick but sustainable pace. To begin, set aside 20 to 30 minutes. These Fat-Burning Running Workouts are the most effective.
Running
Running is another simple movement pattern. Start incorporating running into your routine if you want to improve your aerobic base and endurance.
If you're a beginner, start with a jog, aiming for 14 or 12 miles per hour, then walk, catch your breath, and repeat. If you're in better shape, start with mile runs, focusing on improving your pace, speed, and distance each week.
Bodyweight Circuit
If you don't have time to walk or run, or if your surroundings prevent you from doing so, you can do a bodyweight circuit instead. (You don't even have to leave your house for this one!) You can follow the simple routine outlined below. Set a timer for 10 minutes and perform the following movements for 30 to 45 seconds, resting 15 seconds between each:
High Knees
Begin marching your knees up above your hip, back and forth, keeping your torso upright and your core tight.
Kickers of the Buttocks
Begin kicking your heels back towards your buttocks with your hands out to your sides, flexing your hamstrings with each rep.
A-Skips
Perform the movement by throwing up one of your hands and the opposite knee in a mini jump. Make sure to land softly, and then repeat on the other side.
Dance Classes
Dance classes are a fun way to get some cardio exercise without using any equipment. (In fact, dancing can help you burn a lot of calories, increase your muscle strength, and tone your muscles!)
Dancing is great exercise, whether you choose salsa, Zumba, hip hop, or something else. You'll be moving to the beat of the music all the time, and you'll be able to enjoy it with others as well. Find a local dance studio or an online class and get your groove on.
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