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Types of Cardio Workouts

Aerobic Interval Training
Aerobic Interval Training

Interval training enables you to complete an effective workout in less time. You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity.

Anaerobic Interval Training
Anaerobic Interval Training

High-intensity interval training (HIIT) has become a popular way to burn fat in the gym, but that's not all this type of cardio training is good for. The essential framework of high-intensity interval training is always the same: Brief, all-out work periods, separated by rest periods that you wish were just a little longer.

Bear Crawls
Bear Crawls

The Bear Crawl is a strengthening, stabilizing and cardio exercise that involves nearly all your muscle groups including the ones in your lower body, upper body and core. This dynamic exercise fires up all three of these muscle groups which, in turn, fires up your heart rate and burns calories.

Biking:
Biking:

Workout 4: Rowing. Time: You choose. What it does: Gives you a low-impact workout, which is especially good for you if you have joint issues. “Unlike other workouts, it’s also a full-body workout,” Nichols says. Because of that, a 160-pound person can burn about 250 calories in just 30 minutes. The workout: Set the damper between 2 and 5.

source: webmd.com
Burpees Ben Goldstein
Burpees Ben Goldstein

Ben Goldstein Whether you're adding these on at the end of your workout or using them for circuit training, froggy jumps are a high intensity move and a great way to get your heart rate up in a short time. This very advanced exercise will enhance your lower body power and cardio endurance while helping you burn more calories.

Circuit Training
Circuit Training

Circuit training takes a longer time than a regular weight training program because of the amount of repetitions and the cardio before and after. Solution: Minimize rest between sets so as to decrease time needed and to increase fat burn and intensity.

Cross-Country Skiing:
Cross-Country Skiing:

Of course, cross-country skiing isn't without drawbacks. For city-dwellers in particular, it can be difficult to find good trails, though temporary tracks blossom in many urban parks after a good snowfall. More importantly, it's a strictly limited-time option. Come spring, you'll be back to your usual workout routines. So ski while you can.

Cycling
Cycling

Workout 4: Rowing. Time: You choose. What it does: Gives you a low-impact workout, which is especially good for you if you have joint issues. “Unlike other workouts, it’s also a full-body workout,” Nichols says. Because of that, a 160-pound person can burn about 250 calories in just 30 minutes. The workout: Set the damper between 2 and 5.

source: webmd.com
Cycling (Burns Around 600 Calories Per Hour)
Cycling (Burns Around 600 Calories Per Hour)

Elliptical Trainer 600-800 calories per hour; Rowing Machine 700-1100 calories per hour; StepMill 800-1400 calories per hour *These are all estimates I’ve gathered by averaging a from a few sources online. I do believe that the StepMill has the highest calorie burn potential. A well constructed 30-minute Stepmill workout can burn around 600 calories. I recommend doing interval training on this cardio machine.

Elliptical
Elliptical

Out of all the cardio machines, the elliptical probably gets the most side-eye. People tend to think it's boring and ineffective (research even says so!) Enjoyment Perception During Exercise With Aerobic Machines.

source: greatist.com
Elliptical Trainers:
Elliptical Trainers:

How to Actually Get a Good Workout on the Elliptical Machine. ... Out of all the cardio machines, the elliptical ... “High-intensity interval training is a fast ...

source: greatist.com
image: ebay.com
Fartlek Training
Fartlek Training

Since Fartlek is a modified form of interval training, all the benefits that apply to interval training are also applicable to Fartlek. Fartlek training sessions can greatly help in increasing speed and endurance in runners.

source: lovemygym.com
High Intensity, Short Duration
High Intensity, Short Duration

Performing short bursts of high intensity exercise is the key to the success of short-duration workouts. Before you change your exercise level, check with your doctor to discuss your fitness needs and to make certain high intensity is safe for you.

HIIT
HIIT

High-intensity interval training (HIIT) has become a popular way to burn fat in the gym, but that's not all this type of cardio training is good for. The essential framework of high-intensity interval training is always the same: Brief, all-out work periods, separated by rest periods that you wish were just a little longer.

Jogging in Place Ben Goldstein
Jogging in Place Ben Goldstein

In a Cardio Circuit: Alternate jogging in place with other cardio exercises, such as marching, jogging, jumping rope, step touches, etc. Do each for 30-60 seconds, repeating for 10-30 minutes; In a Strength Circuit: Alternate 30-60 seconds of jogging in place with strength exercises, such as squats, lunges, pushups, and dips for 10-30 minutes.

image: verywell.com
Jump Rope Bonninstudio/Stocksy United/Getty Images
Jump Rope Bonninstudio/Stocksy United/Getty Images

Fat Loss. Workouts optimized for fat burning to help you get lean fast! View All »

Jumping Jacks MamiEva/Getty Images
Jumping Jacks MamiEva/Getty Images

In a Cardio Circuit: Use jumping jacks in a circuit, doing them for 30-60 seconds and alternating them with other cardio exercises such as marching, jogging, jumping rope, etc. Try a different variation of jumping jacks each time, repeating the circuit for 10-30 minutes.

Jumping Rope:
Jumping Rope:

He uses rope-jumping intervals, initially 50-200 repetitions, in a combined aerobic and strengthening program. The highest intensity workout involves one jump each time the rope passes. Slowing the rope to adding an extra little jump reduces the intensity. Pay attention to your target heart-rate zone.

source: webmd.com
Kettlebells
Kettlebells

Swinging kettlebells doesn't just pump up your biceps. Kettlebell workouts can raise your heart rate enough to count as cardio, according to a small new study in the Journal of Strength and Conditioning Research.

Kickboxing
Kickboxing

Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.

Medium Intensity, Medium Duration
Medium Intensity, Medium Duration

Regular Cardio. This category includes low-intensity, long-duration cardio up to medium-intensity, medium-duration exercise. This means that your workout session lasts from about 30 minutes to an hour or more. This category also includes exercises such as walking (on the low-intensity end), biking, swimming, jogging, and similar activities.

Mountain Climbers Ben Goldstein
Mountain Climbers Ben Goldstein

In a Cardio Circuit: Add mountain climbers to your cardio circuit, doing them for 30-60 seconds each time In a Strength Workout: Combine mountain climbers with pushups or planks to add intensity In Combinations: For high intensity, do a series of mountain climbers with burpees, alternate 10 pushups with 10 mountain climbers, or add them to bear crawls.

Rowing
Rowing

Looking for a cardio workout that can double as your strength training routine? This 20-minute rowing machine workout plan gives you a total body workout and burns 50 percent more calories than the elliptical.

source: shape.com
Rowing (Burns Around 840 Calories Per Hour)
Rowing (Burns Around 840 Calories Per Hour)

It could be considered the perfect exercise as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running, and burns more calories per hour than any other commonly used aerobic exercise (around 840 per hour).

Running (Burns Around 600 Calories Per Hour)
Running (Burns Around 600 Calories Per Hour)

Running (Burns Around 600 Calories Per Hour) A higher intensity method compared to walking, running (not sprinting, which is anaerobic) is an efficient, although high impact way to lose body fat and improve cardiorespiratory fitness.

Running (Moderate Pace)
Running (Moderate Pace)

Running at a steady, moderate pace is a sure way to burn fat and calories, but it’s not the most economical way to build or even maintain muscle. “By the numbers, a 180-lb. man can burn about 940 calories in an hour while running an 8.5-minute-per-mile pace—or 7 mph on the treadmill for an hour,” says Ryan.

image: greatist.com
Running:
Running:

In conjunction with a weight-training program (aerobics and weight training combined is the best way to achieve total fitness), cardio will need to be carefully monitored so that overtraining does not occur.

Squat Jumps
Squat Jumps

Better booty workout with squats, lunges and cardio to shape ... Squats For A Better Booty + Fat Burning Cardio - 10 Minute Lower Body Workout. 14. ... then a jump ...

image: shapefit.com
Stair Climber
Stair Climber

Remember that stair climbing is a strenuous form of exercise so check with your healthcare professional before starting a new workout routine. Once your doc has given you the all clear, start off slow and easy and only increase the intensity and duration of your workouts gradually.

Step Aerobics:
Step Aerobics:

Here's a great step workout, a favorite of many of my participants. Please subscribe to my channel. Thanks for your support! To download my workout programs ...

source: youtube.com
Swimming (Burns Around 600 Calories Per Hour)
Swimming (Burns Around 600 Calories Per Hour)

Swimming breaststroke for an hour will burn a similar amount of calories to doing a fast freestyle workout. For the king of calorie-burning swimming workouts, though, swim an hour doing butterfly (if you dare). The calorie torching ranges from 649 calories for a 130-pounder to 1,024 calories for a 205-pounder.

source: active.com
image: shape.com
Swimming:
Swimming:

See the workout here. This winter, take your swimming workouts indoors with this fast-paced, low-impact exercise plan that burns calories and builds muscle. Two-time olympic swimmer, Elizabeth Beisel, put together this cardio interval plan that burns calories while keeping things fun at the pool.

source: shape.com