Cardio Exercises

Male Runner

The cardio exercises on this page are great for building your heart and lung capacity, as well as, your physical stamina.

You'll find the following Exercises on this page:

Jumpers
Moutain Climbers
Jumping Jacks
Knee to Elbow Lifts
Shadow Boxing
Jumping Rope
Step Ups
Squat Jumps
Squat Thrusts
Tuck Jumps
Lateral Hurdle Jumps

*If you experience any discomfort, when performing any of these cardio exercises, stop and talk with a doctor or healthcare provider.


Jumpers

  1. Begin in an upright stance with feet shoulder width apart or slightly narrower.
  2. Start off doing a squat.
  3. As you begin to stand up, in one motion, swing your arms forward and do a small, quick jump backwards.
  4. Then do another small, quick jump forward and begin another squat.
  5. Repeat the motion without pausing..
*When doing this correctly, it becomes one continuous motion. Consisting of a squat, then a small jump backwards, then a small jump forward and back into the squat.

jumpers jumpers jumpers

Mountain Climbers

  1. Begin in a push up position, keeping your arms straight.
  2. With your palms flat on the floor, begin to run in place. Attempt to keep your core as still as possible.

mountain climbers mountain climbers

Jumping Jacks

  1. Begin in an upright standing position with your arms at your side. Your feet should be slightly smaller that shoulder width apart.
  2. In one continuous motion jump with your feet spreading apart and your arms moving outwardly from your hips directly over your head to the point where your hands make contact.
  3. Jump back to your original position and do it continuously.

jumping jack jumping jack

Knee to Elbow Lift

  1. Begin with your feet shoulder width apart and your elbows at shoulder height. Bend your elbows in a 90 degree position with your forearms pointing upwards.
  2. Take your right knee and bring it towards your right elbow (if you can touch in great, but don’t strain yourself).
  3. Repeat with the left knee.
*When doing this correctly, it should be one continuous motion with a small skip included between each knee lift. Try not to pause.



Shadow Boxing

There are a number of ways to approach this. These can be fun, fat burning, cardio exercises. When doing any of the following combinations, be careful not to strain your elbows or shoulders.

The following exercises assume the person is right handed. If you are left handed, simply reverse the hands described below.

  1. Jab/Cross
    1. Start with your left foot slightly ahead of your right foot. Begin alternating punches in the air starting with your left (the jab) and then right (the cross).
    2. A full repetition is a jab then cross. Do anywhere from 25 to 100 reps or more.

    jab cross jab cross

  2. Left/Right Hooks
    1. Start with a similar stance in the jab/cross (your feet can be slightly wider apart) simply start with your left hand and throw a hook punch followed by a hook punch with your right hand.
    2. A full repetition is a left then right hook. Do anywhere from 25 to 100 reps or more.

    left hook right hook

  3. Left/Right Upper Cuts
    1. Start with your left foot slightly ahead of your right with your feet slightly wider than your shoulders. Have a good bend in your knees.
    2. Throw a left upper cut by slightly dipping your left shoulder and turning your torso slightly clockwise as you are throwing the left upper cut.
    3. Do the same with the right upper cut where you slightly dip your right shoulder and turn your torso counterclockwise as you are throwing the upper cut.
    4. A full repetition is a left then right upper cut. Do anywhere from 25 to 100 reps or more.



    *Once you are comfortable with these basic combinations, have fun with them. Create your own combinations with the different punches.
    *Also, doing these against a punching bag will burn more calories and add to your muscular endurance.

    Jumping Rope

    This is a fantastic cardio exercise. A few things to remember when performing this:

    1. The higher you jump the more energy you consume
    2. If possible, avoid doing it on cement. It wears on your knees. Try and find a softer or springier surface.
    3. Weighted jump ropes can add to your upper body muscular endurance

    Step Ups on a Chair/Bed

    1. Begin by finding a chair and stabilizing it against something so it can support your weight and if a chair is too unstable try your bed.
    2. Start with your left foot and step up on your chair/bed. Bring your right knee towards chest as high as you can without straining yourself (note: your right foot should not touch your chair/bed).
    3. Bring your right foot back down to the floor followed by the left foot.
    4. Repeat the motion alternating the left and right feet.
    *A couple of warnings with this cardio exercise: Make sure your head does not hit the ceiling or a fan and when stepping on a cushion or mattress you risk twisting your ankle because they don’t provide the same stability.

    step up step up

    Squat Jumps

    1. Begin with feet shoulder width apart and hands at your side.
    2. Start doing a squat – remember to keep your back straight and bend with your knees.
    3. Then from the squatting position explode upwards into a jump. Swing your hands above your head as you do this (careful not to hit the ceiling with your hands and/or head). If the ceiling is to low, don’t swing your hands.
    *When doing this correctly, you should go into a squat, then jump out of the squat (using your legs and arms) straight up into the air. Be aware of your surroundings so you don’t make contact with anything and injure yourself. Try not to pause.

    squat jump squat jump

    Squat Thrusts

    1. Begin with your feet shoulder width apart.
    2. Start doing a squat and as you are doing the squat place your hands on the floor until you are in a tuck position.
    3. From the tuck position thrust your feet backwards until you are in the push up position.
    4. Then jump back to the tuck position.
    5. From the tuck position stand straight up and then repeat the exercise.
    *When doing this cardio exercise correctly, you should go from standing upright, to a tuck, to a push up position, back to a tuck, then back to standing upright. Try not to pause.

    squat thrust squat thrust squat thrust squat thrust

    Tuck Jumps

    1. Begin standing upright with your feet shoulder width apart.
    2. Simply jump in the air with your knees moving towards your chest.
    *When this is done correctly, you should be in a tuck-like position, while in the air.

    tuck jump tuck jump

    Lateral Hurdle Jumps

    1. Grab an object you can jump over easily (a cushion or pillow works great).
    2. Place the object on the ground and stand next to it.
    3. Jump laterally (side-to-side) over the item, landing on both feet and then jumping back over.
    *When doing this correctly you should be jumping sideways (left and right jumps) without pausing over the object you’ve chose.


    lateral hurdle jump lateral hurdle jump lateral hurdle jump

    These cardio exercises can whip you into shape in no time. Remember no physical fitness plan is complete without proper conditioning of your heart and lungs.


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    Dumbbell Exercises
     Flexibility Exercises
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