Whether you’re a busy mom juggling a full schedule, a working woman looking for an energy boost, or someone just beginning your fitness journey, cardio workouts are one of the easiest and most effective ways to stay active and healthy.
Cardio, short for cardiovascular exercise, includes any activity that raises your heart rate and keeps it elevated for a period of time, such as walking, jogging, dancing, or cycling. These movements strengthen your heart and lungs, improve blood circulation, and train your body to use oxygen more efficiently.
In short, cardio isn’t just about breaking a sweat; it’s about building stamina, boosting your mood, and creating a stronger, more resilient you.
What Are Cardio Workouts?
Cardio workouts, short for cardiovascular exercises, are physical activities that raise your heart rate and improve your body’s ability to use oxygen efficiently. They engage large muscle groups in rhythmic motion. These are exercises such as walking, jogging, swimming, or cycling.
In essence, cardio helps your heart, lungs, and circulatory system work better together. Whether your goal is to lose weight, build stamina, or simply stay active, cardio is one of the most effective and accessible ways to achieve it.
Walking
If you spend so much time sitting in the office or at home, make it a routine to take walks. You can do this in the mornings, evenings, or the weekends. A simple 30-minute walk to the park or just around the neighbourhood will work just fine. If you spend your day working in the office, you can opt to take the stairs instead of the lift throughout the day. Walking also helps to relieve period cramps and clear your mind in case you have a lot going on.
Jogging
If you can, going for morning or evening jogs can be helpful. You can do this around your neighbourhood, on the treadmill at the gym or even jog on the spot in your living room space.
Burpees
This is definitely one of the most challenging exercises since it combines three different workouts; jumps, squats and push-ups. While doing this exercise, you are burning fats from your entire body and working on multiple muscles too. As a beginner, you can start with 2 sets of 10 reps each, resting for 30 seconds in between reps.
Walking/running up the stairs
Walking or running up the stairs is effective because while doing it, you are lifting your body against gravity, therefore increasing the intensity of said workout. Depending on whether you are going up or down the stairs, you will be targeting different muscles. Also, doing this while on your period will help relieve period cramps.
Skipping rope
All you need to effectively do this workout is a jumping rope, comfortable shoes and a little space. It helps to improve coordination and also elevates your heart rate. For beginners, warm up with 10 jumps, jump continuously for 1.5 minutes, rest for 15 seconds, repeat. Complete 3 sets and advance with time.
Mountain climbers
This is a full body workout as it targets every muscle group of the body.
Aerobics
Mostly offered in gyms but there are also helpful videos of the same on YouTube in case you want to work out from home. Aerobics also target each muscle group in the body and is actually an interesting workout.
Other types of cardio exercises are cycling, swimming, squat jumps, jumping jacks and rollbacks.
