Aerobic Exercise Routines

Aerobic exercise routines offer many benefits such as weight loss, the reduction of toxins, and improved respiratory endurance. It's also very easy to include in your routine as an additional activity.
Aerobic Exercise Routines

Last update: 05 January, 2019

Aerobic exercise routines are those that stimulate the cardiovascular system which is why it’s often called “cardio”. There are many options to choose from such as jogging, cycling, running, or newer ones like Tabata, HIIT, or TBC (total body conditioning).

Cardio goes beyond exercises that tone or strengthen. It plays a key role in ensuring that these other exercises can have a positive impact on your joints, muscles, and ligaments. Find out what aerobic exercise routines you can do no matter your fitness level.

Kinds of aerobic exercise routines

There’s a wide variety of aerobic exercise routines that can benefit your body. As such, you can switch things up to avoid boredom. In this article, we’ll go over four aerobic exercise routines that you can do anywhere, whether at home, the park, the beach, or wherever you want.

Aerobic exercise routines: 1. Simple routine

This is an ideal routine for beginners since it isn’t too hard. At first, cardio can seem very easy when it really isn’t the case. It requires effort and determination but is worth it since you’ll see the results in no time!

Man running on pier sunshine

Running at medium intensity is one of the best ways for your body to adjust to working out.

If you’re starting out in the world of aerobic exercise routines, you’ll find that the key is to be consistent. Not doing so won’t allow your body to gain the ability to keep moving forward. So, start with this routine and gradually make your exercises more intense. Another option would be to try other more complex aerobic exercise routines.

Perform 3 rounds of these exercises. You can rest for five minutes after finishing each round:

  • Firstly, jog lightly for 2 minutes.
  • Then, do 20 jumping jacks.
  • Next, jump rope for 2 minutes.
  • Finally, jog lightly for 5 minutes.

2. Intermediate routine

This next routine is for those who are familiar with working out. It requires much more movement, although you should take care to do each exercise correctly to avoid injury. As such, make sure you begin with a good warm-up.

Do 4 sets of the following exercises:

  • Firstly, jump rope for 2 minutes.
  • Then, do jumping jacks for 2 minutes.
  • Next, jump rope again for 2 minutes.
  • Do 25 squats.
  • Finally, hold a plank position for 90 seconds.
Aerobic exercise routines

Remember to stay well hydrated and keep in mind your breathing. As such, avoid breathing through your mouth; inhale through your nose at all times and keep your breathing stable. If you lose control, you’ll become tired faster and you’ll make the exercise harder.

3. Advanced routine

For this routine, you’ll need a little more experience since it’s quite intense. It’s great for those who want to lose weight, improve their cardiovascular health, and boost their muscle and ligament strength. This routine is divided into two circuits where you’ll have to exert yourself and keep up. If you’d like, you can listen to music to help your performance.

Circuit 1: all the exercises must be done one after the other, followed by a rest period. Make sure to repeat the first circuit 3 times.

  • Firstly, do 25 jumping jacks.
  • Then, do 20 squat jumps.
  • Do 20 burpees.
  • Finally, skip for 1 minute.

Circuit 2: do 2 repetitions of circuit 2. This circuit offers a little more flexibility with its exercises. Still, make sure you keep your breaks under 90 seconds.

  • Firstly, do a plank for 1 minute.
  • Then, do 20 push-ups.
  • Next, do 20 squats.
  • Finally, jog for 2 minutes.
Woman doing push-up with trainer

4. Expert routine

Finally, the expert routine, as the name implies, is for more seasoned athletes. In other words, it’s for those who have been training for a long time and have the stamina that this routine demands. For this routine to be more effective, do it one hour after eating protein. Not only will it boost your energy, but it will also help you gain muscle.

Make sure to perform 2 rounds of the following exercises:

  • Firstly, jog for 5 minutes.
  • Then, do 25 burpees.
  • Next, do 20 sumo squats.
  • Do planks for 1 minute.
  • Do 20 push-ups.
  • Then, do 30 crunches.
  • Next, do 30 jumping jacks.
  • Finally, do 20 pistol squats.
People in a gym doing burpees

You can rest for 45 seconds between each exercise. Of course, you should stretch and bring your breathing rate back down at the end of the routine. In addition, make sure you stay hydrated and follow a proper diet.

Doing aerobics means making your body use the muscles that depend on other systems, such as your respiratory and cardiovascular systems. What’s more, you can vary what you do every day. In other words, one day you can do one of these routines; and another you can go running or swimming. What are you waiting for? Start doing cardio and enjoy its many health benefits.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Gastin, P. B. (2001). Energy system interaction and relative contribution during maximal exercise. Sports Medicine.
  • Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity. Hindawi Publishing Corporation.
  • Yardley, J. E., Kenny, G. P., Perkins, B. A., Riddell, M. C., Balaa, N., Malcolm, J., … Sigal, R. J. (2013). Resistance versus aerobic exercise. Diabetes Care36(3), 537–542.
  • Byrne, J. M., Bishop, N. S., Caines, A. M., Crane, K. A., Feaver, A. M., & Pearcey, G. E. P. (2014). Effect of using a suspension training system on muscle activation during the performance of a front plank exercise. Journal of Strength and Conditioning Research28(11), 3049–3055.
  • Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity. Hindawi Publishing Corporation.
  • Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition11(1).

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.