Running regularly has the following health benefits :. When you think about cycling, you may flashback to cycling for leisure as a child. However, it's a great form of exercise that can get your heart pumping and build muscle without putting too much stress on your joints.

If you are thinking about taking up cycling, getting a bicycle for shorter commutes might be a good idea. For instance, if you work not too far from home, you can cycle to work instead of driving or taking the bus. Cycling is a low impact exercise, which makes it ideal for people of all ages.

Some benefits of cycling you might enjoy include:. Swimming is another low-impact cardio exercise, which means that you can do it regularly without feeling too much strain.

In fact, research shows that people find it easier to exercise for longer in the water than on land, without increased effort. You are working your upper body, core, and lower body," says Colvin.

It's a great idea to warm up with a bit of paddling before engaging in longer, more intense strokes when you swim. If you have a neck or shoulder injury, you should take care when swimming laps , to avoid worsening your injury. Swimming has many health benefits, especially because it works out your whole body.

Some benefits of swimming you might enjoy include:. Walking is the easiest cardio activity to start and incorporate into your daily life.

You can walk to work, your favorite coffee shop, or just around your block during lunchtime instead of sitting at your desk. Walking doesn't require any special skill, only perhaps a pair of comfortable shoes.

These benefits are equally apparent in both men and women. Though jumping rope might be a popular kid's game, it's also a great exercise option for people who are trying to keep fit, maintain their weight, or lose weight. Jumping rope doesn't require any special skills — only a jump rope, ample space, and comfortable shoes.

If you want to make it a little more challenging you can opt for weighted jump ropes. Some health benefits of jumping rope include:. HIIT is an acronym for high-intensity interval training. It is also known as sprint interval training SIT or high-intensity intermittent exercise HIIE.

HIIT exercises are made up of a series of short or long intense exercises, followed by a low-intensity exercise or rest. Some common HIIT exercises you can do include star jumps, squat jumps, reverse crunches, and burpees.

The time frame for intense exercises usually ranges from less than 45 seconds to 2 or 4 minutes. HIIT exercises can provide you with the following health benefits :. Cardio is a great way to stay healthy and fit. HIIT, running, cycling, swimming, walking and jumping rope are just some examples of cardio exercises you can do.

Other types of cardio exercises include dancing, boxing, rowing, and jumping jacks. You shouldn't worry too much about what the best kind of cardio to do is — as long as you find something you like and stick to it. Close icon Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.

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There are many cardio exercises a person can do to reach or maintain a moderate body weight or improve their health. Before any exercise, a person should take time to warm up their muscles to reduce the risk of injury. All recommended exercises in this section are guidelines only.

A person wanting to start any new exercise should do so gently and at their own pace. Once a person becomes familiar with a form of cardio exercise, they can try to increase the intensity, volume, duration, resistance, or technique to make the exercise more challenging.

Jump rope is an effective form of cardio exercise. Jumping rope strengthens calf muscles and improves the elasticity of surrounding tendons and connective tissue. Jump rope also uses the arm muscles, as well as the muscles of the abdomen. Jumping jacks involve the entire body and are a good way to work the heart, lungs, and muscles in one exercise.

When running in place, a person moves their body as if they were running, but they stay in one spot. A study found that running in place can reduce muscle fatigue , improve aerobic exercise ability, and strengthen muscles.

Researchers also note that it improved flexibility, gait, and lumbar stability. Running in place can be part of an interval workout. This is where a person completes repetitions of different exercises in a set time. An example of an interval workout that includes running in place is the following:.

Squat jumps involve the same movements as a regular squat, with the addition of a jump. Squat jumps target the buttocks, thighs, and hamstrings. Squats also help increase flexibility of the knee, hip, and ankle joints. HIIT is a series of workouts that involve short high intensity bursts, broken up by lower intensity recovery periods.

According to the American Council on Exercise , a person should do 1 minute of high intensity exercise for every 2 or 3 minutes of recovery.

At home, a person may choose to do intense exercises, such as sprinting or burpees, followed by gentle jogging on the spot. Learn more about HIIT here. Elliptical machines are beneficial to those with joint issues , such as arthritis.

The stair climber strengthens the lower body. A person using a stair climber should make sure they maintain good posture throughout the exercise. It can take a while to build stamina with a stair climber, and so a person should take their time and focus on increasing the duration of the sets.

The exercise bike is useful for people who have joint issues, as it places less stress on the joints than other cardio machines. The exercise bike works the leg muscles, and a person can choose their pace.

A person using a treadmill is essentially running but with less impact on their joints. The rowing machine offers a total body workout. Additionally, it has the benefit of being impact free, and it does not involve bearing weight. Swimming has many health benefits. A cardio exercise in a swimming pool can involve completing lengths.

A person should build their swimming strength at a pace that suits their needs. There are many cardio exercises available for a person who would like to reach or maintain a moderate weight or become healthier.

A person should be aware of their limits and make sure not to push themselves too far. If a person has any concerns with regard to their exercise routine, they should speak with a doctor.

It is important to note that being healthy and reaching or maintaining a moderate weight requires a combination of a balanced diet and exercise. The best full-body exercises include squats, burpees, lunges, and cycling. People can do these to exercise several muscles at once.

Learn more about…. Learn about which cardio exercises can help a person lose weight and for how long they should perform them. We also provide other tips for weight loss.

Check your community for noncompetitive sports leagues. Step outside or stick to the treadmill if the weather is bad and pick up the pace. This low-impact form of cardio is a great way to get your heart rate up while protecting your joints. This will engage not only your legs, but your abs, too.

Just 30 minutes of boxing can help you burn around calories. Jumping and playing around is not only good for you, but fun, too!

You can get a compact trampoline to keep in your apartment. Putting on your favorite tunes and running or bouncing in place can be just as effective. There are plenty of ways to fit this type of cardio into your day. Swap your car for a bike on your next trip to the grocery store.

Switch it up and ditch the treadmill for the stationary bike on your next trip to the gym. Love the outdoors? Getting moving outside will not only increase your cardiovascular fitness, but also boost your emotional well-being. Think that rowing machine is just for those who want bulging biceps?

Think again! Squeezing rowing into your gym routine can give you an extra cardio boost, as well as strengthen your abs and back muscles. Swinging those hips around will up your heart rate and improve your core strength. You may be wondering if walking counts as cardiovascular exercise.

Of course! This is a great starting place for people who are new to exercise. Even a minute walk can get you on the road to improved heart health. Experienced exercisers benefit from it, too.

This equipment-free activity can get your heart rate up in no time. Climbing stairs is a fantastic way to get your heart pumping and your body sweating. Find a park with a big set of stairs, or just a stairwell at a nearby building. Any climb will do. And if you need to stay indoors, the Stairmaster is your friend.

Just remember that if you keep an open mind and get creative, there are plenty of ways to get your heart rate up. The most important part of any fitness routine is finding what you enjoy. So experiment, try new things, and figure out how to relish breaking a sweat.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Although running and plyometrics are fan faves, high-impact cardio isn't always appealing — or possible.

If you need something low impact, look no…. It is possible to get a killer kettlebell ab workout with these versatile exercises. We'll break it down for you. Short on time or equipment? National guidelines recommend at least minutes of aerobic activity per week.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Daniel Bubnis, M. Best at-home cardio Beginner exercises Intermediate exercises Advanced exercises Getting the most out of home workouts Safety Summary People do not need a lot of equipment for cardiovascular exercise.

Best cardio exercises to do at home. Share on Pinterest. Intermediate exercises. Advanced exercises. How to get the most out of home workouts. Safety considerations and injury prevention.

How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.

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How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. What are some of the top cardio workouts? Medically reviewed by Danielle Hildreth, CPT. Cardio for weight loss: What to know.

What to know about cardiorespiratory endurance. Jogging in Place You do not need to head outside or hit the treadmill to get the benefits of running; simply jogging in place in your home provides many of the same benefits. Of course, you might find it boring to run in place for an extensive length of time.

That is why most people incorporate jogging in place with other exercises, such as burpees, jump ropes or strength training for a complete workout. For an excellent exercise program, mix it up. Include several rounds of some of the above workouts for a solid 20 — minute session that will also burn fat and build muscle.

You can find online videos for cardio routines that incorporate many of these exercises to make it easier for you to build your own cardio workout at home. Fitness Blender and POPSUGAR Fitness offer excellent cardio workout videos for free on their YouTube channels.

Exercise is an essential component of your overall health and wellness. Always check with a doctor before doing any intensive exercise, and start off slowly and build up your fitness to reduce the risk of injury.

At Meritage Medical Network , we care about your health! Please consult with your physician before going on any new fitness plan. Skip to content Menu. Burpees Burpees might be the dread of CrossFit pros, but they do provide a killer cardio workout in a short period of time.

Jump Rope Do you have fond memories of jumping rope as a kid? Jumping Jacks Another cardio workout at home that might bring you back to your childhood is jumping jacks.

Squat Jumps Another great cardio exercise that you can do alone or as part of a cardio circuit is squat jumps. Dancing Looking to have some fun with your cardio workout at home? Running the Stairs Another cardio workout at home is stair running, as long as you have some stairs nearby.

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