Despite the stereotypical view of cardio exercise requiring a slow, steady rhythm in order to be effective, it has so much more potential for intense workouts with big results. If you’re looking to burn fat and boost your stamina, you won’t want to miss these 7 intense cardio routines. With much more variety than the traditional workout, you’ll be sure to have a sweat-pumping, fat-burning good time!
1. Cardio Workouts: Get Your Sweat On & Get In Shape
Swim or Bike
Swimming and biking are both excellent forms of cardiovascular exercise. Swimming is an excellent low-impact aerobic exercise and a great way to get your heart rate up. Biking is an aerobic exercise that builds endurance in your legs and can be done on a variety of terrains, from road to mountain biking. Plus, with an electric bike, you can get your workout without breaking a sweat!
Run or Jog
Running or jogging is another great way to get in shape and get your heart rate up. Whether you’re running outdoors or on a treadmill, running can be a great way to exercise and get your heart rate up. Plus, it’s great for toning your legs too!
Step or Stair Climbing
For a great leg and cardiovascular workout, try step or stair climbing! Step and stair machines can be found at most gyms and can provide a great workout for your whole body. You can also incorporate step or stair-climbing into your outdoor walks or runs for an extra challenge.
Interval Training
Interval training is an effective way to get your heart rate up and get in shape! Interval training is done by alternating periods of high and low intensity exercises. This type of training is great for burning calories and building endurance.
Jump Rope
Jumping rope or skipping is a great way to get your heart rate up quickly and it’s a great way to get in shape! Jumping rope is a great way to get a full body workout and it’s an inexpensive piece of equipment for your home gym.
Circuit and HIIT Training
Circuit and High Intensity Interval Training (HIIT) are both great ways to get your heart rate up quickly and effectively. Circuit training is done in intervals with short bursts of high intensity exercises followed by short rest periods. HIIT is similar to circuit training, but each interval is shorter and more intense. Both are great for getting a full body workout and burning calories quickly.
2. 7 Intense Routines to Burn Fat and Boost Stamina
Living a healthy lifestyle doesn’t have to include hour long workouts and time spent in the gym. In fact, these intense fat burning workouts can be achieved quickly and easily. Here are 7 routines you can use to torch calories and get into shape:
- Jump Rope – This fast-paced workout has the ability to quickly burn calories and build stamina. You can take a five-minute break and jump rope for one minute – aiming for a minimum of 50-100 jumps per outing – three to five times a day.
- Mountain Climbers – Mountain climbers are an intense exercise that builds core strength. Start in a push up position and then do ‘running’ with your legs. Aim for 30 seconds and increase the duration as you get used to the movement.
- Burpees – Burpees are a total body exercise that works several muscles as you push and pull your bodyweight. To torch some serious calories, try to complete 10 burpees in 30 seconds and then add more if you can.
- Crunches – Crunches are a classic abs exercise, so don’t forget to add them into your routine. Do as many crunches as you can in 10-15 seconds and aim to increase the amount by one or two each week.
- Squats – Squats are great for leg and glute development. Add as many squats as you can for a 40 second slot and mix up styles such as up/down, jump and side stepping.
- Dips – This bodyweight exercise places emphasis on your triceps and is great for burning calories and building strength. Aim for 20 dips within the 40 second slot.
- Kettlebell Swings – Kettlebell swings are an advanced bodyweight exercise that works your core and provides an intense fat burning effect. Try 10-15 swings in the duration of 40 seconds.
In order to get maximum benefit, try to complete three rounds of these exercises – making sure to take a 40-second rest between rounds. The whole routine should take 10 minutes and provide a great workout to burn fat and increase stamina.
3. Showdown Your Stress & Strengthen Your Heart with Cardio Exercises
Why give your heart a break? Cardio exercises are an easy way to reduce stress and strengthen your heart. Not only do they help you relax, but they can also lower your blood pressure and reduce the risk of developing certain diseases. And, by making them part of your regular routine, you can maximize the benefits to your heart. Here are a few of the best cardio exercises to help you start reducing stress and improving your heart health:
- Jogging or running – Getting those legs moving is one of the best options for pounding the pavement or the treadmill. It’s an easy way to get a good cardiovascular workout without much additional gear. Plus, it’s simple, and you can do it almost anywhere.
- Swimming – There’s no better way to cool off and get your heart pumping. Swimming is great for people of all ages and can be done at home or at the pool. Focus on a variety of strokes, and don’t forget to stretch out your shoulders at the end.
- Dancing – Who said cardio can’t be fun? Get your groove on and bust a move with some of your favorite tunes. It’s great for cardio, coordination, and confidence, plus it helps pass the time in a helpful and enjoyable way.
- Sports – Whether you’re into basketball, soccer, tennis, or hockey, playing a sport is a great way to reduce stress and strengthen your heart. There’s no better combo than competition, camaraderie, and an elevated heart rate.
- Stairmaster or Stair Climber – Talk about an easy and efficient way to get your cardio fix. Stair climbing or step machines use a low-impact system that puts stress on the lower body while keeping stress off the heart.
- Cycling – Whether outside or on a bike in the gym, riding for minutes to an hour or more is a great way to challenge your lungs and legs. It also gives you an excuse to get out in nature and enjoy the scenery.
When performed regularly, these cardio exercises will help you lower your stress levels and strengthen your heart at the same time. They can also be tailored to your own fitness goals and levels, so you can start where you’re most comfortable and progress from there. Pick some activities you enjoy and that fit your schedule, and before you know it, you’ll be feeling more relaxed and energized.
4. The Benefits of a Killer Cardio Workout Routine
1. Get Your Blood Moving
Cardio workouts can be the key to keeping your body in motion. This type of exercise increases your heart rate, which in turn pumps more oxygen-rich blood to your muscles and organs. With regular cardiovascular workouts your body will have more energy and improved circulation, allowing you to stay alert and able to face physical tasks and activities.
2. Reach Your Weight Loss Goals
For those trying to lose weight, cardio workouts can be a useful tool. This type of exercise increases the number of calories burned, and can help you burn fat. Doing cardio regularly can help you work towards a healthier body, as it boosts metabolism and burns off excess fat and calories. This can help to promote overall weight loss in the long run.
3. Enhance Your Stamina and Endurance
Regular cardio workouts can help to improve your stamina and endurance levels. With regular exercise, your body becomes better at using oxygen and glucose which helps you build endurance and allows you to last longer during strenuous activities. Improved stamina and endurance come with the benefits of being able to tolerate longer duration of activities and increased energy levels.
4. Increase Your Metabolism
When you do a cardio workout you not only strengthen your muscles, but you also burn more calories, which helps to increase your metabolism. This can help to burn fat faster and have a long-term effect on your body. A higher metabolism also means that your body will be able to more efficiently breakdown and absorb the food that you eat.
5. Aid Your Body’s Defense System
Cardiovascular workouts can also help to strengthen your immune system. With regular exercise, your body releases endorphins, and these endorphins act as natural painkillers. These endorphins provide your body with the natural protection it needs against disease and illness while strengthening your body’s defense system.
6. Boost Your Mood and Reduce Stress
Cardio workouts don’t just provide physical benefits, but mental benefits as well. Regular cardio workouts increase the production of endorphins, which boost your mood and improve your mental health. It can also help to reduce stress and anxiety, as it allows you to be physically active, which can provide emotional relief.
7. Improve Your Quality of Life
Overall, adding regular cardio workouts into your lifestyle can help you to experience a better quality of life. This type of exercise can help to strengthen your cardiovascular system and improve your overall health, aiding you in getting the most out of life and all its activities.
Ready to push your cardiovascular workout to the next level? With these 7 intense routines, you can burn fat and boost your stamina in no time. Enjoy the challenge, and get ready to conquer the next level in your fitness journey. It’s time to take your cardio workouts to the extreme!
