Cardio Exercise Routine

5th May 2019
Cardio workouts are aerobic exercises that imply work and sweat. Cardio strengthens and tones our muscular system while also helping our bodies eliminate excess fat.

If your goal is to burn calories and lose weight, establishing a cardio routine is the first thing that pops into most people’s minds. In short, cardio is a set of aerobic activities that imply hard work, sweat, and correct breathing.

Many people perform their cardio routines in parks or other outdoor areas. Consistently keeping up with cardio in the gym are also steps to training for the big game or competition.

Cardio routine: blood, sweat, and oxygen

Some cardio routines don’t just burn fat, but they also strengthen and tone muscles. In fact, many people center exclusively on aerobic activities, such as HIIT workouts, to get in shape.

These exercises also help the body strengthen its cardiovascular and respiratory systems in addition to reducing the risk of suffering from diabetes. On top of that, they also lower stress levels while improving sleep quality.

Not having enough time isn’t an excuse to forget about them! Many routines last less than 30 minutes per session. Other everyday activities such as walking, when done consistently, are also valid.

cardio exercise 1

The basics of a cardio routine

Many of the basic aerobic exercises recall older times in elementary physical education classes. But remember, carry out each exercise correctly for best results and less risk of injury.

Jump rope

If you don’t have the time to take a walk, jump rope is the best way to start any workout session. Time might be of the essence, but jump rope will work your body in no time.

One minute a day will get most of your muscles moving. Jumping rope improves motor coordination, balance and also increases cardiovascular endurance. To start off, aim for at least 60 seconds non-stop of jumping rope.

Over time, jump rope for longer until you hit five minutes. Do the same with the complexity of your movements. One of the keys to jumping rope correctly is keeping your ankles and knees relaxed. By doing so, your joints can better absorb impact.

jump rope 2

Jumping jacks

Simply a classic and almost always underestimatedMany people reduce them to warm-up exercises that can only serve for that purpose.

Jumping jacks are easy to do. Standing with your back straight and head facing forward, open your legs a shoulder’s width apart while letting your arms fall to your sides.

Jump and bring your feet together. At the same time, bring your arms up and touch your hands together behind your head. Then, jump back into the original position.

When done right, jumping jacks can prevent and eliminate stubborn waist fat. This exercise really works out the calves, abductors, and glutes as well as the trapezius, chest, shoulders, and triceps.

Burpees

Unlike jump rope or jumping jacks, the burpee is a cardio workout that has a great reputation. In fact, it’s reached a popularity peak in recent years and is a gym favorite or even for outdoor park workouts.

Doing burpees right, as with any other exercises, is key. You can always do variations to increase the difficulty, but the basic workout is as follows:

  • Starting position: standing with feet a shoulder’s width apart. Keep your back straight and look forward.
  • Lower yourself and place your hands on the floor. Your knees should be in between your arms.
  • Stretch your legs out behind you and go into a plank.
  • Bring your feet forward back into the starting position, going back into a hunch.
  • Spring up, stretching your arms out upwards above your head.
  • Land softly into the starting position. Repeat all the steps as fast as you can for 30 to 60 seconds.

Put it all together

Together, these exercises form a very complete cardio routine. Aim for three sets of a complete cycle two times a week. Combined with other aerobic activities, strength training, a balanced diet and rest, it’s the perfect combination.

conartritis.org. Ejercicios de capacidad cardiovascular. Extraído de: http://www.conartritis.org/wp-content/uploads/2014/lograr_ejercicios_cardio.pdf

artiemhotels. Rutinas de ejercicio cardio. Extraído de: https://www.artiemhotels.com/uploads/media/defaul/0001/03/f71ad2c76220eba1e49828a01e3fd6468df4d455.pdf

cardiosalud.org. Manual para la actividad física. Extraído de: https://www.cardiosalud.org/files/documents/chscv_manual_actividad_fisica.pdf