Cardiovascular exercise is essential to keeping your heart strong and healthy. Cardiovascular exercise can come in many forms such as running, walking, biking, swimming, dancing, or kickboxing, among others. See below for a few basic cardio moves that you can do at home or wherever you may be.
Jumping Jack 1.) Stand with feet facing forward and arms at your sides. 2.) Jump feet out in a V-shape with feet shoulder-width apart while raising arms above head in a V-shape. 3.) Return to starting position. 4.) Perform 2-3 sets of 15-25 repetitions per workout.
*Increase intensity by bouncing up and down while doing jumping, holding small free weights while performing jumping jacks, and/or increasing speed of performing jumping jacks.
Running in Place 1.) Stand with shoulders back and arms to side at downward 90-degree angles. 2.) Keep feet together and start out bouncing side to side by elevating feet onto toes in a running motion and swinging arms from side to side keeping them close to the body. 3.) Increase speed of feet bouncing and gradually lift feet off the ground in a running motion in place. 4.) Run in place for 1-5 minute intervals in between other exercises or alone as a cardio workout.
Jumping Rope In Place 1.) Standing with shoulders back, place arms to your sides with fists clenched as if you are holding a jump rope. 2.) Keep feet together and start out bouncing side to side by elevating feet onto toes in a running motion and moving arms as if you are swinging a jump rope. 3.) Increase speed of bouncing and elevate feet off the ground as you bounce from side to side as if you are jumping rope. 4.) Jump rope in place for 1-5 minute intervals in between other exercises or alone as a cardio workout.
Any of the above cardio moves can be combined with walking, jogging, running, strength training, or dancing to create a well-rounded and exciting workout that you can perform on the go, anywhere you may be!
It is important to get at least 30 minutes of exercise a day for at least 3 to 4 days a week to keep your heart healthy and metabolism strong.