A List of 14 Types of Cardio Exercises to Get You Moving

A List of 14 Types of Cardio Exercises to Get You Moving:

1. Push Ups – These are one of the easiest and most effective cardio exercises for building muscle mass.

They build your core muscles, which will make you stronger and more flexible. Push ups are good for all ages, but they’re especially beneficial for children because their bodies aren’t developed enough yet to do many other types of physical activity such as running or jumping rope.

2. Jump Rope – Jumping rope is another great way to burn calories and improve your cardiovascular fitness.

It’s a good alternative to push ups if you don’t have access to a gym where jump ropes are available. If you want to get into better shape faster, try jumping rope instead of doing pull up bars or weight machines.

3. Pull Up Bar – Pull up bar is similar to the jump rope except it requires less strength and dexterity.

You’ll need to use both hands when performing pull ups. Because of its lower difficulty, it’s perfect for beginners and people with weaker grip strength.

4. Wall Sit – Wall sit is a great way to burn calories while improving your cardiovascular fitness level.

It’s also good for those who are recovering from injuries or illnesses like arthritis or back pain. It’s a good idea to get someone to supervise you while you’re performing this exercise, just in case you get lightheaded.

5. Jogging in Place – Jogging in place is an easy way to get your heart rate up and burn excess calories.

It’s best to do this in front of a mirror so you can keep your form as best as possible. If you want to get the maximum benefits out of this exercise, you can hold your arms out to the side and pretend that you’re running in place on a track.

6. High Knees – This is identical to regular jogging in place, except you lift your knees higher in the air.

This is good for working your leg and hip muscles a little harder. Also, it’s more fun to look like you’re running in place without really moving backward at all.

7. Butt Kicks – This is a lot like high knees, except you kick your heels back every time your knees come up to your chest.

It’s important to keep your legs straight when you do this exercise because the point of this is to work your hip flexors, not your calves.

8. Walking – This may sound a little too basic for people who have been exercising for a long time, but walking at a good pace can really get your heart pumping.

Walking is a great way to improve your cardiovascular fitness without putting too much stress on your joints. It’s also good for people who have medical conditions such as arthritis.

9. Running – Running is very similar to walking, except you hold your arms out in front of you and take bigger steps forward.

Some people can’t run due to knee injuries or other health conditions, but this is still a good exercise if you’re able to do it without pain.

10. Jogging – Jogging is faster than running, but not quite as fast as sprinting. It’s a good idea to warm up before you do any of these exercises because they can put a lot of stress on your muscles and joints if you’re not used to them.

11. Sprints – This is the fastest exercise that most people can do. It puts the most stress on your muscles and joints, so be careful not to over do it. Sprinting is mainly for building muscle, but it’s also good if you need to lose weight fast.

12. Hiking – This is a good low impact exercise for people who have joint problems or conditions like arthritis. It’s similar to walking or running, but the terrain that you’re moving on is uneven. You can take hiking boots with thick soles to make this exercise less jarring on your legs and feet.

13. Aerobics – This is another low impact exercise that’s good for people with health problems. It’s similar to running except you only do it for short periods of time. This can be a really good way to improve your cardiovascular health.

14. Stair Climb – This exercise is perfect for people who live in apartments or houses without access to hills or any kind of outdoor terrain. All you need to do this exercise is a set of stairs. You can climb up the steps one at a time or two at a time if you want to increase the intensity of this exercise.

15. Stair Step Repeat – This is a combination of the stair climb and the knee raise. While you’re climbing up the stairs, you lift your knees as high as you can in the air as you go along. This exercise is very good for working your leg muscles.

16. Stair Step Sprint – This exercise is a lot like the stair step repeat, except you take the steps two at a time. This increases the intensity level of this exercise and is good for people who are training for a sport or competition.

17. Walk-outs – This is an exercise that can be performed anywhere and all you’ll need is a flat floor to do it. Start out by lying flat on the floor. Bend your knees and place your feet on the floor next to your bottom. Walk yourself forward until your legs are completely straight.

Now arch your back upwards and hold this position for a few seconds before walking yourself back to your original position.

18. Push-ups – This exercise is another classic that doesn’t need much explanation. All you need to do this exercise is a little floor space. You can do a normal push-up or make it more difficult by holding light weights in your hands.

19. Pull-ups – This exercise works your back and arm muscles. You can do it outside on a tree, or inside on a rack or something similar. The most important thing is to make sure your grip is solid so you don’t fall when you’re in the middle of the exercise.

20. Core Exercises – If you’re looking for a way to tone up your stomach, these exercises are for you. You can do them at home without any equipment at all.

21. Wall Sit – This exercise works your thighs and hips. All you have to do is stand with your back against a wall. When you’re in the position, make sure your knees are bent and your feet are together. Your back and bottom should be as close to the wall as possible.

Hold this position for as long as you can.

22. Air Squats – This exercise mainly works your legs and hips. All you have to do for this exercise is place your feet shoulder width apart and then bend your knees and sit back as if you were going to sit in a chair. Make sure your back is straight and your head is up the entire time.

23. Calf Raises – This exercise works the muscles at the back of your legs. Find something to stand on so that you can lift your heels up off of the ground. Make sure your back is straight and lift up onto your toes so that your heels are pointed up towards the ceiling. Then lower your self back down slowly.

24. Push-downs – This exercise works the muscles in your arms. Find something to hold on to so that you can do this exercise. Straighten your arm and then lower it slowly towards the ground until your arm is straight again. Then lift it back up.

25. Punch-outs – This one is going to work your arms and shoulder muscles. Stand up straight and swing your arms backwards as far as you can and then forward until your hands meet in front of you. Make sure you don’t use your legs at all and that your arms are the only things moving.

There are many more exercises that you can do, these are just a few suggestions to get you started. Always remember to never force your body to do something it doesn’t want to and listen to your body. If an exercise is too easy for you then you’ll need to move on to harder ones or else you’ll never get stronger. On the other hand, if you find an exercise too easy then try holding the position for longer, or add weights or increase the number of repetitions. The possibilities are endless.

Remember, what you put into your body is just as important as how you train your body. Make sure you’re eating a proper diet and taking the proper supplements to fuel your training and to get the most out of it.

We have put together a FREE ebook for you to download that contains information about different exercises and their purposes. It also includes descriptions of different types of equipment that can be used for training. This book will give you an idea of what is available and how you can use it to supplement your training.

Download the free ebook here.

Thanks, and we hope to see you at the Olympics in Rio!

David and Travis

P.S. We also designed a new training schedule especially for you. You can download that here. The last week before the competition starts you’ll need to drop down to just 1 meal per day.

The day before you’ll want to do an all juice fast.

P.P.S. Don’t forget to download the ebook above!

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Sources & references used in this article:

Evidence-based recommendations for the role of exercise in the management of osteoarthritis of the hip or knee—the MOVE consensus by E Roddy, W Zhang, M Doherty, NK Arden… – …, 2005 – academic.oup.com

Effects of physical exercise on executive functions: going beyond simply moving to moving with thought by A Diamond – Annals of sports medicine and research, 2015 – ncbi.nlm.nih.gov

Effects of exercise on functional aerobic capacity in lower limb osteoarthritis: a systematic review by Y Escalante, A García-Hermoso… – Journal of Science and …, 2011 – Elsevier

Exercise therapy and other types of physical therapy for patients with neuromuscular diseases: a systematic review by EH Cup, AJ Pieterse, M Jessica, M Munneke… – Archives of physical …, 2007 – Elsevier