Cardiovascular exercise gets your heart pumping, keeps you active and can be very enjoyable. Running, power-walking, swimming, boxing and even yoga provide your body with efficient cardio workouts that also test your strength, build endurance and work a majority of major muscle groups. When choosing a cardiovascular exercise routine, you can easily choose a routine based on likes, dislikes and fitness level. Cardio is an enjoyable workout that may just make you forget you are actually working out.
Step 1
Run for cardio. Running is one of the most popular cardio workouts out there. It's inexpensive, only requires a decent pair of running shoes and can be done virtually anywhere. From a park, your neighborhood or on a treadmill, running is one of the most easily performed exercises today. Running 30 minutes at a time three to four days a week will get your heart pumping.
Step 2
Strike a pose. While yoga may not seem like a cardio workout, it can serve as a great core strengthening and cardiovascular workout. Ashtanga yoga involves traditional yoga poses combined with aerobic moves. Traditional yoga focuses on breathing as well. Partaking in yoga will involve all major and minor muscle groups in your body. This form of cardio burns fat, is considered a total body workout and improves joint flexibility.
Step 3
Punch something. Boxing is a cardio and strength workout that can really increase your maximum heart rate. A good boxing workout will involve a lot of muscle groups, including the biceps, quads, spine, gastrocnemius, soleus, abdominals, pectorals, the latissimus muscle group and the internal/external oblique muscles. Boxing will also allow you to take out any frustration you may have.
Step 4
Go for a power walk. Power-walking is an extremely popular and convenient form of cardio exercise. Anyone can engage in power-walking just about anywhere. Power-walking builds endurance, aerobic capacity and speed.
Step 5
Take a swim. Swimming is a low-impact cardio workout, meaning it is easy on the joints. Swimming works nearly all major muscle groups and provides a variety of strokes to keep it fresh.
Tips and Warnings
- According to the American College of Sports Medicine (ACSM), moderately intense cardio should be completed 30 minutes a day, five days a week. Vigorously intense cardio should be completed 20 minutes a day, three days a week.
- According to the University of Iowa Hospitals and Clinics, consulting a physician before beginning a rigorous cardio routine is very important. Depending on your history and your family history, certain testing may be done to ensure you are in top shape and capable of performing a cardio routine.
Things You'll Need
- Running shoes
- Yoga mat
- Boxing gloves
- Punching bag
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