Fed up looking out for ways to burn all the extra calories you’ve consumed?

It can be a daunting experience to find time and motivation to exercise regularly . However, cardio exercises offer a versatile solution to burn out all your excessive calories.

In this blog, Karetrip will suggest you a list of 14 cardio exercises that can help you boost your energy, and help you lose extra pounds in no time.

Types of Cardio Exercises

Squats

Squats involve lowering the hips to the ground by bending at the knees and then straightening the legs to return to a standing position. This strength exercise helps to increase the heart rate and work the muscles of the glutes and thighs.

Jump rope

Jumping rope is an easy method to increase the heart rate and it is a great way to workout since it can be done virtually anywhere.

This workout does require that you purchase equipment since you need a jump rope in order to do it but jump ropes are affordable and available at many different online and in-person retailers.

Jumping jacks

Jumping jacks are a convenient cardio home workout since they require no equipment. Start by standing with your arms at your sides. Bend your knees and jump.

While jumping, spread your legs a little wider than your hips and stretch your arms overhead. Jump again as you return to the starting position.

Burpees

Burpees are a heart-pumping, full-body workout. They help to build muscle so that your body can feel stronger.

To do a burpee start in a standing position, drop down into a squat position then place your hands on the ground. Kick your legs back so that you’re in a plank position then bend into a push-up.

Raise back up to a plank, jump your legs forward and stand back up. Burpees are sometimes compared to Mountain Climbers but they are slightly different.

HIIT workout (High-intensity interval training)

HIIT workouts are a type of interval training that incorporates multiple rounds of different movements to help increase the heart rate and build muscle.

HIIT workouts are very versatile since they can incorporate many different types of exercises and they can easily be done in a short period of time.

Push-ups

Push-ups help to work the upper body muscles such as the chest, triceps and shoulders. In addition, push-ups also work other areas of the body and they can even improve your posture. They can help to increase your blood flow and help with weight loss.

Circuit training

Circuit training is similar to HIIT workouts since they both involve rotating through multiple types of workouts in timed intervals.

The main difference is that HIIT workouts are done at maximum capacity while circuit training is not. Circuit training involves periods of exercise with little to no rest while HIIT workouts involve periods of rest between workouts.

Strength training

Strength training involves workouts like weight lifting to help build muscle. There are many different types of strength training workouts like weight lifting, using resistance bands and climbing stairs.

Swimming

Swimming is a cardio exercise that helps to build endurance and support cardiovascular health. Experts recommend swimming for 30 minutes at a time, three times per week to help boost overall health.

Running

Running is a cardiovascular exercise that is great for mental health and helps to build strength in the leg muscles.

It is best to run outside so that you can also benefit from the fresh air and sunlight but if you live in an area with extreme weather, you can run on a treadmill as well for similar benefits.

Kettlebells

Working out with a kettlebell helps to increase the heart rate and burn calories. This exercise involves swinging a kettlebell (a small weight with a handle on top) back between the legs while bending at the knees.

This workout helps to not only increase the heart rate to improve cardiovascular health but it also is a full-body workout involving the arm and leg muscles.

Kettlebell swings can easily be performed at home or at a gym. This is also considered a low-impact workout which can be easier on the body.

Cycling

Cycling is a cardio workout that most people can do. It is easy on the joints, effective and typically thought of as enjoyable. You can cycle on an actual outdoor bicycle or you can do a cycling class at a gym using a stationary bike.

Regular cycling can help improve muscle strength and flexibility, improve joint mobility, strengthen bones, improve weight loss and more. Cycling is a great way to get started with exercise if you don’t work out often.

Many people find that certain workouts like running or lifting weights are intimidating to jump into when they’ve never worked out before. Riding a bike outside is not only enjoyable but incredibly beneficial for overall health and well-being.

Toe Taps

Toe taps are effective cardio exercises that target your lower body. One can improve their speed and foot-handling skills if they practice toe taps regularly. While doing toe taps your core, calves, hamstrings, hip flexors, quads, and glutes are actively engaged.

This exercise is beneficial in improving coordination, and strength in the ankle and leg muscles. Proprioception, the ability to sense the position and movement of the joints and muscles can also be improved by doing this cardio exercise.

Inorder to perform toe taps stand up straight facing a step with your feet hip width apart.Then lift one foot up, and tap your toes on the step.

Ensure that you do not place any weight on this foot and also keep in mind to stand tall on your stance leg whilst you do this.Then return your tapping leg to the floor, and repeat with your other leg.

High Knees

High knees are an excellent cardiovascular workout that is intended to benefit your lower body. This cardio exercise effectively burns approximately about 60 calories within a short span, hence, high knees are extensively used in every fitness program for quick weight loss.

It mainly targets the hamstrings, hip flexors, quads, glutes, and calves. It is responsible for improving overall body balance, coordination and endurance in the muscles.