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10 Cardio Exercises that are a Necessity

by | Health & Wellness

Mar 23, 2023

Cardio exercises are a necessity. They should be done by anyone, whether or not you are trying to lose weight. They help keep your body in shape, as well as help your heart health. Here are 10 cardio exercises you just have to try out.

1. Running

Running is by far one of the most common exercises. It can be done anywhere, without equipment. Run in a very airy place. 

You should not put on a face mask when you run so you don’t put too much strain on your lungs. Running with a face mask may cause a reduction in airflow.  

Run for at least 15 minutes every day. 

Alternate between sprinting and running slowly. Take a rest when you have to, and repeat the rep. 

If you are not fine with running outside, then you may as well run on a treadmill. Just be sure that the room you are working out in is very ventilated. 

Read: 10 Fitness Exercises for a Better Sex Life

2. Cycling

Cycling can be considered as both a cardio and a targeted exercise. I consider it a cardio exercise because it is able to raise a person’s heart rate, causing the muscles and cells to demand more energy. This is the principle behind all cardio exercises and why they are so efficient when one is trying to lose some pounds. 

Like running, you can cycle indoors or outdoors. 

For outdoor cycling, you only need a bike. Be sure that the area where you ride this bike is safe and that cycling is allowed there. 

For indoor cycling, you need a cycling apparatus. Make sure the room where you work out is properly ventilated. 

3. Jumping Jacks

In most gyms, every session begins with jumping jacks. They are simple to perform. Jump with your hands above your head (be sure that your arms are not flexed or extended at the elbows). Let your legs spread out when your hands drop. 

A few minutes of jumping jacks can make you sweat and increase your breathing rate. This is perfect for your body. 

Be sure to take a rest when you feel tired, and repeat reps. 

I recommend that you do jumping jacks for a total of thirty minutes a day.

Read: 10 At-Home Exercises To Boost Brain Functions

4. Burpees

Burpees are amongst one the most difficult exercises to perform. And they are sure the perfect cardio exercises to try out. 

Burpees may have the same effect as sprinting if done right!

Of course, whilst performing burpees, you use almost every muscle group. 

Expect to feel somewhat sore the day after you try burpees for the first time.  

5. Jogging

Jogging is as common as running. It’s a recommended cardio exercise for people who are fine with outdoor activities. 

Be sure not to wear a face mask or cover your nose when you are jogging. This could lead to problems with your lungs, and you do not want that. 

Jog in an open, airy place. Be sure that your clothes and not too fitted so that sweat can leave your body. Accumulated sweat may cause body odors. 

6. Walking Fast

Walking can also be considered a cardio exercise. In fact, it is a cardio exercise I recommend to people who may have problems with their heart and find that they have dyspnea (a medical term that means difficulty in breathing ) on moderate exertion. 

Instead of running, putting even more strain on your heart, you should alternate between walking fast and walking slowly. 

If you walk long enough, you will get the same effects as other kinds of cardio exercises. 

Practice walking at the office as well, especially if you work in an environment where you usually have to sit at a particular spot for extended periods. 

Read: Does Regular Sex Make You Lose Weight?

7. Swimming

Swimming is often done for leisure. But I tell you what: swimming is a very remarkable exercise that targets every muscle in your body. Surprisingly, even the muscles of your calves and upper body! 

Swimming will also have you gasping for breath if you do it long enough. 

When next you have some free time in the summer, be sure to go swimming.  

It is my personal favorite because it never feels like exercise. You have fun while your body has its own fun! A win-win for you. 

8. Skipping

Skipping, in addition to helping your heart rate, can target the muscles of your legs and upper arms. The swinging and jumping make these muscles alternate between taut and relaxed, and that causes the muscle to demand more energy. 

You will also find that your heart rate increases remarkably. 

Be sure that you skip in a well-ventilated environment. In fact, all cardio exercises must be done in a well-ventilated area to avoid problems with your lungs. 

People who have heart problems may also try skipping. Just be sure to take some time to rest if you feel dyspneic at any point. 

9. Push Ups

Push-ups are a well-known exercise for people who are trying to build their upper bodies. 

They can also work as cardio exercises because they can make you feel a bit tired and sweaty and make you pant. 

If you aren’t trying to build any muscle in your upper body area, try not to do too many push-ups. 

Just a few should work fine.  

You can do push-ups just after performing burpees, or vice versa. As you will get to see when you try it out, burpees and push-ups are very similar. 

10. Hiking

Hiking is a cardio exercise to try out if you live in a rocky area. It is one of those exercises I consider fun, so of course, I will recommend it. 

You just need calculated carefulness when you hike so you don’t sustain any injuries. I do not recommend you hike on your own. Instead, get a partner such that you both are able to look out for each other should anything go wrong. 

Read: Drinking Water for Weight Loss


Cardio exercises are a necessity for anyone, whether or not you are trying to lose some weight. 

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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