Best 11 Cardio Exercises
1. Ab Crunches
Crunches are one of the most common exercises for your abdominal muscles. Similar to a sit-up, crunches involve lifting the upper body up off the floor or mat using your core. It’s important to not crunch so high that the exercise becomes a sit-up, because that will take emphasis off of your abdominals and onto your hip flexors.
How to do Ab Crunches
Lay flat on your back and put your hands behind your ear. Bend your knees and firmly place your foot on the concrete. This is your starting spot.
Keep your elbows bent, relax your core, and raise your shoulders and upper back off of the board. Keep at the top for a second and then withdraw back down to starting place.
The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.
How to do Mountain Climbers
Begin in the push-up position with your arms fully straight and immediately under your knees. Your body will shape a straight line from your neck to your knees.
Squeeze your stomach, raise one foot off the floor and pull your leg back into your chest while holding your body in as clear of a line as possible. Adjust to the beginning point and perform the action on the opposite hip.
Oblique Crunches are a bodyweight exercise that works your obliques and are a great basic move. When done correctly, they can effectively target your core and waist. They require no equipment to do.
How to do Oblique Crunches
Lie on your back and cross the left foot over the right leg, palms behind your ear.
Having lower back pushed into the floor, raise your head off the floor and then curve your upper body diagonally over your chest towards your left knee.
Continue on the other arm heading to the right hip.
Repeat with the same number of reps.
Jumping Jacks is a bodyweight exercise that works your traps, calves, deltoids, quadriceps and side deltoids and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs. It requires no equipment to do.
How to do Jumping Jacks
Walk erect with your feet aligned with your palms by your backs.
Quickly lift your arms over your head while throwing your foot out on the sides. Immediately reverse the movement to jump back to the standing position.
Decline Oblique Crunch
Decline Oblique Crunch is a strength exercise that works your abs and is a great basic move. When done correctly, it can effectively target your core and waist. It requires none to do.
How to do Decline Oblique Crunch
The decline oblique crunch is a variation of the decline crunch movement that isolates the oblique muscles of the abdominals.
Start off sitting on a decline bench facing up, putting your feet firmly under the mats, and place your hands either over your chest or to either side of your back.
Raise your arms and face up, holding your back straight and taking your left elbow to your right knee, while gradually crunching your abs.
Stop for a second and then move to the starting point.
Lie completely back and move from your right elbow on your left thigh.
Repeat with as many reps and sets as needed.
Side Crunches are a bodyweight exercise that works your obliques and are a great simple move. When done correctly, they can effectively target your core and waist. They require no equipment to do.
How to do Side Crunches
Sit on an exercise ball with the small of the back laid upon the surface of the disk.
Start to move to one side of the ball before half of the body is on and the other half is off.
Upon finding your equilibrium, fold your abdomen back, pull your belly button in towards your neck and push on your abdominals.
Go back to the beginning point and perform with as many sets and reps as necessary.
7. Jump Rope
Jump Rope is a isolated exercise that works your traps, calves, quadriceps and heart and is a great easy move. When done correctly, it can effectively target your chest, core, hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs. It requires jump rope to do.
How to do Jump Rope
Jump rope is a perfect aerobic movement that can lose a large number of calories by repetitive jumping action and getting the body going.
Such workout helps prepare the body for strenuous activity along with growing flexibility, agility, building energy in the leg muscles and heart, and loosening up for other sports.
Ab Crunch On Exercise Ball
Ab Crunches On Exercise Ball are a strength exercise that works your abs and are a great basic move. When done correctly, they can effectively target your core and waist. They require exercise ball to do.
How to do Ab Crunches On Exercise Ball
Begin by lying flat on your back on an exercise ball, with the ball beneath your upper back area.
Place one of your feett squarely on the floor while the other is crossed over the planted one and put your hands behind your head freeing up your elbows in the process.
Upon acquiring your equilibrium, curl up and pinch with your abdominals.
Go back to the beginning spot to resume the repetitions on that hand until moving over to the other side and wrapping up the remainder of the reps and sets.
9. Bear Crawl
A Bear Crawl is a bodyweight mobility exercise that uses strength in the shoulders, quads and abdominal muscles. It appears very similar to a baby crawl but requires you to bear the weight on your hands and toes rather than your knees. A bear crawl is an excellent exercise in core control and focused breathing.
How to do Bear Crawl
Begin on all fours and raise the knees until they're at a 90-degree angle and floating an inch above the table. Hold your back down, your knees hip-width apart and your shoulders shoulder-width apart.
Shift one side and the other foot forward an equivalent amount when remaining low to the table.
Turn hands, shifting the same hand and foot.
Continue the gesture when switching hands.
Bodyweight Walking Lunge
Bodyweight Walking Lunge is a bodyweight exercise that works your calves, hamstrings, quadriceps and hip flexors and is a great basic move. When done correctly, it can effectively target your . It requires no equipment to do.
How to do Bodyweight Walking Lunge
Start out standing up straight with your knees slightly bent and arms by your hands.
Move in towards your left knee and sit down through your knees pulling your torso back into the concrete, gripping your quads.
Keep for a count then start going forward by switching the lunge with the opposite leg and continuing the move.
Repeat for as many reps and sets as needed.
Twisting Crunches are a bodyweight exercise that works your abs and are a great basic move. When done correctly, they can effectively target your core and waist. They require no equipment to do.
How to do Twisting Crunches
Start off lying with your back flat on the table, knees bent and arms by your hands.
Position one leg on top of the other with the raised leg's ankle resting upon the bent knee and put your palms, interlocking your fingers, behind your head for protection.
Slowly twist the elbow on the opposite arm towards the elevated leg until you feel a stretch in your abs.
Hold this position for a count then return back to the starting position.
Continue with as many reps and sets as needed.
Looking for more?
Check out these 194 exercises which target your core, waist, hips, legs and lower body. Most of them require either no equipment or exercise ball, dumbbells, cardio machine or jump rope and you can do them either at gym or at home or outdoor.
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Frequently Asked Questions
How many cardio exercises are there?
Now we have 194 such exercises in our Directory.
What muscles do these exercises target?
Most of the exercises work quadriceps, abs, calves, glutes and hip flexors.
Where can one do these exercises?
You can do most of these exercises either at gym or at home or outdoor.