When it comes to cardio workouts, your mind likely goes to memories of sprinting on the treadmill or biking tirelessly. Cardio has a bad rep because it’s often associated with long, painful bouts of running or biking to reap all of the amazing benefits of aerobic exercise. But not all cardio is made equal, and you can get your heart rate pumping with a number of cardio moves from home.“
A cardio workout, also known as an aerobic workout, refers to any rhythmic physical exercise that increases your heart rate,” says exercise specialist Kym Nolden. A spike in heart rate delivers oxygen-rich blood to your muscles and organs, which then use it to perform their specific functions. “An aerobic exercise is something you can do while creating most of your energy to do said exercise with oxygen. This can include things like walking, hiking, jogging, biking, swimming, gardening, cleaning, farm work, and dance.”
Why should I do cardio?
As you up your cardio, your body’s ability to work harder increases, and your body becomes more efficient at transporting oxygen to the bloodstream. “This is also why cardio is so important for overall healthy, but also for goals like building strength and losing weight,” Nolden says.
Currently, the Department of Health and Aged Care recommends 2.5 to 5 hours of moderate activity per day or 1.25 to 2.5 hours of vigorous activity per day, or a combination of both. And Nolden says the benefits are well worth it to add cardio into your fitness routine.
For one thing, cardio workouts help lower blood pressure, decrease stress, build strength, and improve sleep, Nolden says. And it also does wonders for mental health, too. “When we panic or cry too hard, we often hiccup or gulp air in. Adding cardio can strengthen your body’s stress response by strengthening your breathing systems,” she says. "Breathing can invigorate and calm your body.”
If you want to get more cardio in but dread the treadmill, not to worry. Below, Nolden offers 14 cardio moves to try at home. All you need is a yoga mat or towel, a set of light dumbbells, and a skipping rope!
Surrender
Reps: 30 seconds on, 30 seconds off for three to five reps
How to: Start in a squat with your hands behind your head and elbows out wide. Step your right foot back and kneel down, followed by your left leg back so that you are in a kneeling posture resting on your knees. Then, step your right foot back out, followed by your left to return to a squat. Alternate sides.
Stag Jumps
Reps: 30 seconds on, 30 seconds off each side for three to five reps
How to: Start in a low lunge. Jump up while your switch legs in the air, then quickly switch them back as your land. Stay on one side for 30 seconds, followed by the other. Aim to land with bent knees to protect your joints.
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