Fun Cardio Workout Ideas
Cardiovascular exercise is necessary to improve your aerobic condition and maintain heart health. Unfortunately, most forms of cardio revolve around jogging or biking, and can get boring fast. Try these five forms of cardio for a workout that is not only fun, but also highly effective. The American Heart Association recommends 30 minutes 5 days a week minimum. However, you can break it up in 15 minutes block 2 times for the day. You can also pick from 2 activities below. For instance you can jump rope for 15 mins then box for 15 mins. There are so many ways you can get a workout in between your other activities. Be creative and have fun.
Here are fun cardio activities that will get your heart rate up.
Use a boxing bag
You may not be a martial artist, but anyone can use a boxing bag. Find a pair of comfortable gloves, watch a few videos on throwing basic kicks and punches, and find a sturdy bag that can take your abuse. Focus on mastering the fundamentals of each strike or throwing combinations while moving your feet and body to avoid imaginary hits. It may sound easy, but you’ll be breathing hard in no time.
Try to perform ten 1 minute rounds with 1 minute of rest in between. As you get in better shape, try to increase your boxing rounds to 2-3 minutes each while keeping rest the same. This type of full body exercise will greatly increase your beats-per-minute while burning plenty of calories. Additionally, you can take out your stress and frustration while learning a valuable skill.
Jumping rope is not just for school kids. Jumping rope provides a gentle, yet challenging way of elevating your heart rate that requires minimal space and equipment. You can do it inside or outside, and you can also take your jump rope to a park, beach, gym, or practically anywhere else you like to go.
Using a jump rope can be a challenge since it takes a while to develop the necessary rhythm and coordination. Make sure your jump rope is long enough for you to easily jump over, but not so long that it drags along the floor or gets tangled.
Set realistic goals for yourself that you can increase over time. Maybe you want to spend 20 minutes jumping rope, maybe you want to do 1000 total jumps, or maybe you’re still trying to get 10 clean hops in a row without messing up. There’s no wrong way to do it. Not only is jump-roping a great way to get good exercise and have fun, but jumping rope can also help those who are less than nimble become more footloose and spry.
Lay an agility ladder down on the ground or draw a long row of approximately twelve adjacent 1-foot by 1-foot boxes on the ground to perform ladder drills. The goal is to quickly get from one end of the ladder to the other without stepping on the lines. The fun part comes when you try to do so using the most creative footwork possible.
You can just run straight through by putting one foot in each box. You can put two feet in each box. You can hop all the way through on one leg. You can put one foot in each box and one foot out. You can run it backwards, sideways, or while pivoting in circles.
Think of running ladders as a fancier form of hopscotch. If you can’t come up with imaginative ways to move your feet, watch some videos online. Not only is this a great way to get moving, but it’s fun to invent, experiment with, and practice your own original dance-like steps.
Plyometrics have a formal sounding name, but they’re just any exercise where you’re jumping around in an explosive and energetic fashion. You can squat down and jump up as high as you can. You can lunge from your left foot to your right foot like a skater. You can try to skip up your driveway on one leg. Any type of repetitive and dynamic jumping motion that moves your body in different patterns and directions can be an effective plyometric exercise.
Find a few different moves you like and perform each one 10 times, one right after another. Rest for a minute after completing this first round of exercises, and try to complete 2-3 total rounds with one minute of rest in between each round. You’ll burn plenty of calories while having fun and you’ll also be developing your leg strength, balance, and coordination.
Sprinting can be intimidating, but if done right it can be a manageable and effective way to quickly get in excellent shape. While you’re sprinting, your body’s heart rate will quickly spike to near maximum levels and then slowly lower as you rest or walk back to your starting position. This effect boosts your metabolism, increases your aerobic capacity, and improves fat burning for hours after you complete your workout.
Find a distance you can comfortably sprint across at 80-90 percent of your greatest effort. Slowly run back and forth a few times to warm up. When you feel ready, run your first sprint at 70 percent maximum speed, then the next one at 80 percent, then 90 percent, then 100 percent. After you run a few sprints as fast as you can, gradually work your way back down to a slower pace. Walk back to your starting position after each sprint you complete and rest for a few seconds. By slowly ramping up your sprinting speed to a maximum and then going back down you adjust the difficulty incrementally without feeling overwhelmed or exhausted. It may sound tough, but the challenge is exhilarating.
Step aerobics is fun and easy. All you need is a step platform . Besides being a good cardio workout, stepping on and off the platform firms and lifts your booty. You can increase the intensity of the workout by raising the platform or by wearing a weighted vest. Start by having the platform flat then raise the platform as your fitness level increases. If you have arthritis, this might be a good option because its low impact .
Jumping on a trampoline has to be one of the most fun things you can do. And guess what, you can also enjoy this activity with your kids. Trampoline parks are popping up all over my city and most offer fitness classes. However, if you have space at home you can buy one for yourself . This way you can bounce off all the fat and have fun.
Weighted Hula Hooping
Hooping, if done with the right amount of intensity can increase your heart rate, burn calories and is a good exercise that is comparable to brisk walking. This activity also helps to improve flexibility and stability in your hips and back. It takes time to get use to the motion of the tube around your waste but with practice and time you will be a master hooper.
Whether it’s boxing, jumping, sprinting, or any other type of activity that elevates your heart rate, there are many ways to get cardiovascular exercise that don’t involve jogging or biking. Try some of these methods for your next cardiovascular workout. 30mins per day for 5 days a week is all you need. You can even split up the sessions. Have fun and get creative. The goal is to get your heart rate up by all means necessary.