Get a Better Cardio Workout with Bodyweight Circuits
Tired of the same old treadmill routine? Spice up your cardio with the lateral step-over move. Begin standing with a knee-high bench on your right side. Lift your right leg and place it across the bench, avoiding contact with the top. Bring your left leg over as well, ensuring the bench is now to your left. Keep repeating, alternating direction while maintaining good form for a tougher challenge.
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Why Try This Today?
Skip the treadmill and opt for a faster, more efficient warm-up. Bodyweight moves like the lateral step-up will increase both your cardio and muscle endurance simultaneously.
Double the Fun
Studies show that working out with a partner can boost your aerobic performance for both. So, grab a buddy and get moving!
Exercising Outdoors
If the winter chill has you worried, fear not. Outdoor exercise is just as effective as indoor—just remember to layer up!
Top Benefits of Cardio: Why You Should Get Your Heart Pumping
Cardio, or cardiovascular exercise, includes any activity that gets your blood flowing—running, dancing, or even hauling groceries. As long as your heart rate increases, you’re doing cardio!
Here’s why cardio is essential for maintaining a happy and healthy body:
8 Key Benefits of Cardio
The U.S. Department of Health and Human Services (HHS) recommends at least 150 minutes of moderate cardio weekly or 75 minutes of vigorous activity like running. Mixing cardio into your routine can provide immense benefits. Let’s explore some:
1. Improves Heart Health
Cardio enhances your heart’s efficiency by lowering cholesterol and reducing the risk of heart disease. Regular exercise helps pump blood more effectively throughout your body, strengthening your heart in the process.
2. Lowers Blood Pressure
Research shows that cardio exercises help lower both systolic and diastolic blood pressure, reducing the risks of heart attacks, strokes, and other cardiovascular issues.
3. Strengthens Your Immune System
Regular cardio supports healthy blood cells and cytokines, which are essential for immune system regulation. Exercise might even help in cancer prevention and reduce the likelihood of viral infections like COVID-19.
4. Improves Sleep Quality
A bit of cardio can help you sleep better. Studies show that people who exercise regularly experience better sleep quality. This is especially true for older adults and those suffering from insomnia.
5. Supports Mental Health
Cardio releases endorphins, the body’s “feel-good” hormones, enhancing your mood and alleviating anxiety and depression. It’s a proven, non-invasive way to support mental well-being.
6. Regulates Blood Sugar
For people with type 2 diabetes, cardio exercise helps regulate insulin and blood sugar levels. It’s often recommended alongside dietary changes to manage the condition.
7. Supports Weight Management
Regular cardio can help maintain a healthy weight. Though pairing cardio with a balanced diet is most effective, you can still lose weight by adding cardio to your daily routine.
8. Boosts Brain Function
Cardio isn’t just for your body—it’s good for your brain too! Regular exercise is linked to improved memory, reduced cognitive decline, and sharper brain function as we age.
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Beginner-Friendly 30-Minute Cardio Routine
New to cardio? Start with simple, equipment-free exercises:
1. Jumping Jacks
These aren’t just for gym class. Perform for 30 seconds, rest for 30, and repeat for 3 sets.
2. High Knees
Bring one knee toward your chest and alternate with each side. Keep your core engaged. Perform for 30 seconds, rest, and repeat.
3. Running or Jogging
Whether outside or on a treadmill, running is a great cardio option. Start with 20 minutes, adjusting as you go.
4. Walking
Finish with a 5-minute cool-down walk to help your heart rate return to normal.
6 sources
- American Heart Association recommendations for physical activity in adults and kids. (2021).
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults - Baron KG, et al. (2013). Exercise to improve sleep in insomnia: Exploration of the bidirectional effects.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716674 - Cox CE. (2017). Role of physical activity for weight loss and weight maintenance.
https://spectrum.diabetesjournals.org/content/30/3/157 - De la Rosa A, et al. (2019). Long-term exercise training improves memory in middle-aged men and modulates peripheral levels of BDNF and Cathepsin B.
https://www.nature.com/articles/s41598-019-40040-8 - Donnelly JE, et al. (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial-2.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630467 - Hegde SM, et al. (2016). Influence of physical activity on hypertension and cardiac structure and function.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624627
