30 Minute Cardio Workout

 

Get Fit Cardio Workout

Cardio workouts are considered aerobic conditioning enhancing physical endurance creating energy in the body. Aerobic exercise is a repetitive sequence of light to moderate intensity exercises designed to enhance cardio respiratory system to maintain fitness. Cardio workouts may help prevent cardiovascular disease, lower blood pressure, increase stamina, strength, boost your mood, reduce health risks, strengthen your heart. and ward off viral illnesses. Regular cardio exercise is the best way to manage weight while managing health using cardio workouts suited to your fitness level including elliptical training, walking, jogging, swimming, dancing, aerobics, cycling, stair climbing, According to Harvard Health ``aerobic exercise speeds up your heart rate and breathing important for bodily functions.  It gives your heart and lungs a workout and increases endurance.  Aerobic exercise relaxes blood vessel walls, lowers blood pressure, burns body fat, lowers blood sugar levels, reduces inflammation and boosts mood. ''

Cardiovascular exercises are a great way to improve your mood and energy levels in just 30 minutes or more each day.  Walking outdoors at moderate speed for 30 to 60 minutes daily greatly benefits the body by burning off calories to maintain or lose weight. Aerobic exercise like jogging, brisk walking, or indoor elliptical training is the best way to manage weight performing cardio exercise at your own pace increasing your heart rate while reducing the risk of developing depression and anxiety. 30 minute cardio workout including exercise for strength training tones the entire body consisting of four circuits targeting arms, legs, core and glutes that aim to challenge your fitness level. Warm up in a standing position marching in place swinging your arms at your side back and forth for 3 minutes to oxygenate muscles in preparation for exercise.  Perform 25 jumping jacks to improve cardio fitness, increasing your heart rate and blood flow. 

Strengthen arms with 25 arm curls holding 5 to 8 pound weights in each hand curl biceps holding your arms in front of your body then curl both biceps up to your chest in 25 repetitions. Lay the weight down then perform 10 burpees full body exercise beginning in a standing position with your feet shoulder width apart.  Drop into a squat bending your knees as if you are sitting down in a chair.  Kick your legs back into a plank position aligning your body in a straight position in a straight line from shoulders to heals. Lower the body to the ground then rise into high plank jumping back to standing position for 10 repetitions. Perform 25 squats targeting legs and glutes in standing position.  Perform 25 jumping jacks increasing aerobic output to increase heart rate. Standing straight with feet hip distance apart slightly squat down tilted forward perform resistance exercises that work the triceps that work the back of the arms increasing strength and muscle. 

Holding a 5 to 8 pound hand weight in each hand, extend each elbow back then bring the weight forward again in 25 repetitions. Add more cardio working abdominal core muscles performing standing ab crunch standing with your feet hip distance apart hold a 5 to 8 pound weight in your hands swing the weight between your legs as you squat down swing the weight straight in front of your body then swing the weight back down again for 25 repetitions.  If you do not have a weight perform standing ab crunches standing straight with hips feet distance apart alternate each leg kicking one leg straight touching the toes with one hand then lowering the leg back down into standing position repeating standing leg ab crunches for 25 repetitions on each side.  Cool down lowing your heart rate marching slowly in a standing position keeping your arms below your heart for 3 minutes. Get fit cardio exercises enhancing your health while strengthening endurance, helping you lose weight while walking, swimming. jogging, aerobics elliptical training and dancing.

Cheers!

Patricia Lynn

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