This week’s workout is cardio. A cardio exercise simply means that you’re doing a rhythmic activity that raises your heart rate into your target heart rate zone, the zone where you’ll burn the most fat and calories. Whether you are wanting to burn calories to lose weight or workout to keep your heart healthy, these are just two benefits when you add cardio exercises to your workout.
I have always loved running for my cardio workout. The older I get, the harder it is on my body to run. I have had to find alternatives to be able to get the blood pumping through my heart. This workout gives you 4 moves that elevate your heart rate and you. It is also easy to get in a rut doing the same exercise, so it is always fun to change up the cardio.
Summer Cardio Workout
- Row – 2 minutes
- Bike – 2 minutes
- Jump Rope – 1 minute
- Rope whips – 1 minute
Start with 2 rounds and work your way up to 5 rounds.
Rowing
Rowing machines provide an amazing upper-body workout along with the benefits of a cardio exercise. So while you are receiving the benefits of an elevated heart rate, you also receive the benefits of a stronger back and shoulders which include improved posture as well as a reduction in back pain.
Hinge forward at the hips so the torso is tilted in a forward-leaning position over your legs. Keep your back as straight as you can. Push off the footplate with your leg muscles. When using a rowing machine, you’re moving one body part at a time — power with the legs
Biking
The many benefits of cycling include improved posture and coordination, strengthened bones, improved joint mobility, and increased muscle strength and flexibility.
A couple of tips when you are on the stationary bike; make sure you adjust the handlebars and seat to your height. Do not hunch over when biking. Also, do not pedal with just your toes.
Jump Rope
I knew there were many benefits to jumping rope. But when I started researching all the benefits for this post, I was floored with all of them. From increasing bone density to helping with homework, the benefits almost seem endless. Jumping rope has all of the health benefits of many other cardio exercises, but has a lower impact on your body and joints.
I have a weighted jump rope that I asked for a couple of years ago for Christmas. It is one of the easiest items to pack when we travel. I can always burn some calories no matter where we are!
Rope Whips
Some of the many benefits including rope whips in your workout are increased power, strength, flexibility, and endurance. When using rope whips consistently in your workout the end result is toned muscles and burned fat. It is one of the quickest ways to raise your heart rate.
Hold the rope in each hand. Stand in a squatted position with your feet shoulder-width apart. Keep your back straight and alternate slamming the rope with as much power as possible.
Cardio Workout:
- Row – 2 minutes
- Bike – 2 minutes
- Jump Rope – 1 minute
- Rope whips – 1 minute
XOX
Mandy
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Ray is a certified trainer who works at Fit Crew. He trains a HIIT (High-Intensity Interval Training) class along with personal training. I tried my first HIIT class about 3 years ago, Ray was my trainer, and I have been hooked ever since. The workouts totally transformed my body and my mindset on how to workout. HIIT is such a good full-body workout, spiking your heart-rate, and increasing your metabolism.
