There are a number of benefits associated with a vigorous workout including improved mood and higher energy levels, according to the American Heart Association. In 2008 the United States Department of Health and Human Services publicised the "Be Active Your Way: A Guide For Adults" which highlighted the importance of regular exercise and how to incorporate it into your daily life. The guide gives advice such as how to increase the level of intensity in an exercise to improve cardiovascular health.
Plank Push Up
To perform the plank push up lie with your stomach resting on a flex ball, place your hands on the floor and walk forward until the ball rolls to the top of your feet. Place your hands slightly more than shoulder width apart, take one foot of the flex ball and lift it four to six inches into the air above the flex ball. Perform a push up motion by lowering your body approximately six to eight inches from the ground. Extend your elbows until they lock and return to the start position. Perform three sets of 10 to 12 repetitions.
Up Downs
Up downs are extreme full body movements that provide a quick workout for the entire body. Incorporate this exercise at the end of a cardiovascular routine with a set of 15 to 20 repetitions. To perform the exercise stand straight with your feet firmly on the ground shoulder width apart. Bend your knees slightly and squat downward and place your palms on the ground in front of your feet, while balancing on your toes and palms with your body in a straight line execute a push up motion by bending your arms at a 90 degree angle and lowering your body toward the floor. Return to the starting position by using a hopping motion to return your feet back toward your hands. You will now jump upward extending your arms into the air.
Mountain Climbers Cardio Blast
The mountain climber's routine provides a good all over body workout. To perform this exercise you will need to position your body into the push up stance, so your arms are extended and palms flat on the floor while you are balancing on the balls of your feet. Lift your right knee toward the direction of your right arm and then position it back down. Do the same with your left knee. Increase in speed with each step and perform the routine for 20 seconds.
Dead Lift and Curl Press
Stand with your feet firmly on the ground shoulder width apart. Hold dumbbells in each hand and squat downward until the dumbbells almost touch the ground, return to the start position and pull the dumbbells upward in a curling motion toward your forearms. Now push the dumbbells upward into the air over your head and then back down again. Repeat this 12 times performing one to three sets.
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