Cardio exercises are an essential component of every fitness plan, whether you want to lose weight or participate in activities that require short bursts of energy or long-term endurance. Aerobic activity isn’t just something you check off a workout log for athletes and physique competitions who demand the most from their bodies. The sort of cardio exercises can alter your performance depending on the sport you play or even participate in.

Members of the fitness sector participate in various activities, ranging from physique-based bodybuilding and figure competitions to performance-based sports such as strongman and powerlifting. Athletes in these sports train their cardiovascular systems using various strategies and routines to attain a wide range of results. A strongman’s cardiovascular day varies from that of a bodybuilder. The cardio exercises of choice for a bodybuilder may vary considerably from that of a fitness model.

Because of these variances, each individual is unique, and each goal is wonderful! There is something to be learned and used from athletes’ cardiac conditioning in each field.

When your cardio exercises become stale, try one of these sessions and prepare to sweat.

1. High Knees

high knees

  • Start in a standing posture on the mat with your arms bent at 90 degrees 
  • Elbows close to your sides, and hands at hip height in front of you.
  • Bend the right leg and raise the right knee to tap the palm. 
  • Return the right knee to the floor and swiftly repeat on the left.
  • That counts as one rep. 
  • Continue switching sides, increasing the speed for added difficulty. 
  • Perform 20 repetitions.

2. Jump Rope


  • Begin with your feet together and your arms by your sides.
  •  Bend your elbows (but keep them close to your body) to bring your forearms up to hip height. 
  • Begin by making little forward circles with both forearms while performing fast hops with your feet. (If you’re using a jump rope, aim to rotate the cord around your body and clear it beneath your feet with each leap.) 
  • One rep equals one jump. Perform 20 repetitions.

3. Mountain Climbers 

  • Start in a plank position with your feet hip-distance apart and your hands shoulder-width apart. 
  • Drive the right knee into the chest, then return to the starting position. Rep on the opposite side. 
  • Continue swapping sides and performing as many reps as you can in 45 seconds.

4. Squad Jump

Squat Jump

  • Begin in a squat (feet under shoulders, toes forward, thighs parallel to floor), torso upright, and hands clasped in front of the chest. 
  • Press through your feet to straighten your legs and spring up off the floor, swinging your arms straight behind you. 
  • Return to a squat stance. That counts as one rep. Perform ten repetitions.

5. Plank get up

  • Begin in a low plank position with forearms parallel to the floor and elbows beneath shoulders. 
  • Pick up your right forearm and press through your palm to straighten your arm.
  •  Then, repeat your left leg to go into a high plank while keeping your hips as level as possible.
  •  To return to the beginning, reverse the movement. That counts as one rep. 
  • Repeat 10 times, alternating which arm you begin with.

6. Kettlebell swing 

  • Start in a hinge position (hips back, knees slightly bent, torso leaned forward at 45 degrees) with both hands on the handle of a kettlebell, arms extended straight toward the floor, and bell between knees on the floor. 
  • Squeeze glutes, straighten legs, lift torso, and propel hips forward in one motion, swinging the weight to chest height while keeping arms straight and core tight. 
  • Reverse the technique, this time bringing the kettlebell between your thighs when you hinge. 
  • That counts as one rep. Perform ten repetitions.

Also Read, 6 Cardio Related Myths That You Need To Say Goodbye To

7. Kettlebell Deadlift to Squat Clean


  • Start in a deep hinge position (hips back, legs slightly bent, and torso leaned forward almost parallel to the floor), with hands clutching a kettlebell between your feet.
  • Squeeze your glutes, thrust your hips forward to straighten your legs, and lift the weight up near your shins. 
  • Bend your elbows and pull the bell up to your chest when it reaches your knees. Then, squat by bending your knees and sinking your hips back and down. 
  • When your thighs are nearly parallel to the floor, press through your feet to lengthen your legs and return to a standing position. That counts as one rep. Perform ten repetitions.

8. Treadmill Sprints

If you get bored easily on the treadmill, you will adore this. Sprinting is undoubtedly the best type of exercise for losing weight. Its high-intensity nature raises your heart rate and keeps you burning calories long after you finish your workout! They also do not degrade muscle like long-distance running does. 

  • Set the treadmill’s inclination to 2%
  •  Set the speed to 7-10 mph, 
  • Begin straddling the treadmill with your hands on the sides
  •  Sprint while keeping your hands on the treadmill. When you’re ready, remove your hands
  • Practice standing tall and driving your knees high
  • when finished, place your hands on your sides and return to the straddling posture 
  • Begin with a 0:15 sprint followed by a 0:45 recovery period for 6-10 rounds.

9. Wideout push-ups


The wideout push-up may be one of the more difficult variations available, so learn the push-up first. These are excellent techniques to increase your heart rate while also developing substantial upper-body and core power.

  • Begin in a push-up position with your hands beneath your shoulders
  • Keep your hips tucked, your abdominal firm, and your glutes compressed
  •  Split your feet wide as you drop into the bottom of a push-up position in one move
  •  Reverse the motion by swiftly bringing your feet together and pressing yourself back up to the top position
  •  Begin with 0:15 of labor and 0:45 of rest for 6-10 rounds.

10. Burpees


The burpee is possibly the most popular and despised cardio exercise of all. These are great exercises for boosting fitness because they can be done almost anyplace and work the entire body.

  • If you’re new to burpees, start with your hands on a bench or a chair.
  • Begin by bending your knees, leaning forward, and placing your hands on the floor.
  • Keeping your weight in your hands, return to a plank position with your feet.
  • If feasible, include a push-up.
  • When kicking legs out, don’t allow your hips to sink.
  • Reintroduce your feet, get up, jump, and reach.
  • Begin with 0:15 of labor and 0:45 of rest for 6-10 rounds.

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