{"id":6934,"date":"2025-01-12T00:00:35","date_gmt":"2025-01-12T00:00:35","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6934"},"modified":"2025-01-12T15:50:41","modified_gmt":"2025-01-12T15:50:41","slug":"a-list-of-14-types-of-cardio-exercises-to-get-you-moving","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/a-list-of-14-types-of-cardio-exercises-to-get-you-moving\/","title":{"rendered":"A List of 14 Types of Cardio Exercises to Get You Moving"},"content":{"rendered":"\n<p>When most people think of cardiovascular (cardio) exercises, the first activities that come to mind are running, cycling, or swimming.<\/p>\n\n\n\n<p>Yes, these are great ways to get your heart rate up, but not everyone enjoys them. Cardio should be a key part of your healthy lifestyle. Luckily, there\u2019s no \u201cone-size-fits-all\u201d approach.<\/p>\n\n\n\n<p>If you\u2019re looking to incorporate more cardio into your exercise routine, don\u2019t be intimidated by the seasoned marathon runners you see around your neighborhood. Heart-healthy workouts don\u2019t have to involve spending hours on the treadmill. There are plenty of fun and creative ways to get your cardio in and actually enjoy it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Do You Need Cardio in the First Place?<\/h2>\n\n\n\n<p>Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. Your blood vessels will expand to bring more oxygen to your muscles, and your body will release natural painkillers (endorphins).<\/p>\n\n\n\n<p>The physical and mental benefits of this type of exercise are seemingly endless.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Manage your weight<\/strong>: The\u00a0Centers for Disease Control and Prevention (CDC)Trusted Source\u00a0say there\u2019s extensive scientific evidence that 150 minutes of moderate-intensity cardio per week will help you maintain your weight over time.<\/li><li><strong>Ward off heart disease<\/strong>:\u00a0Research\u00a0has shown that getting your heart rate up with regular cardio exercises can help prevent cardiovascular disease, which accounted for\u00a031 percent\u00a0of global deaths in 2012.<\/li><li><strong>Mood improvement<\/strong>: It\u2019s probably no surprise to you, but research supports the role that cardio exercise plays in improving your mood and increasing your happiness. Cardio ups the production of those feel-good painkillers called endorphins.<\/li><li><strong>Live longer<\/strong>: The\u00a0Mayo Clinic\u00a0suggests that people who regularly perform cardio exercise will live longer.\/li><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Your Cardio Exercise Options<\/h2>\n\n\n\n<p>Think outside the box and try something new with these fun cardio options. The key to sticking with any successful workout plan is discovering an activity that you enjoy.<\/p>\n\n\n\n<p>Once you find an exercise you love, you\u2019ll be having so much fun that you\u2019ll have to be reminded that you\u2019re improving your health, too!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Jump Rope<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-01.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Chances are, you haven\u2019t jumped rope since 4th grade recess. If that\u2019s the case, go get yourself a jump rope today! This form of cardio can be done just about anywhere. Turn up your favorite playlist and jump to the beat. Tossing your jump rope in a backpack, suitcase, or purse will help you squeeze in your 150 minutes of exercise per week whenever you have some spare time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Dancing<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-02.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Whether or not you think you have two left feet, dancing is a great way to blow off some steam while also getting your cardio in. You may think that dancing\u2019s limited to Zumba classes, but what\u2019s keeping you from simply dancing around your room? Crank the tunes and dance yourself silly.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Organized Sports<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-04.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>You may not think of yourself as a \u201csports person,\u201d but there are tons of adult sports leagues out there that are full of people just like you \u2014 people who want to have fun and be healthy. Sign up for soccer, flag football, basketball, or whatever suits your fancy. Running around a field or court is guaranteed to increase your heart rate. Check your community for noncompetitive sports leagues. Maybe you\u2019ll even make a new friend while you\u2019re at it!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Power Walking<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-03.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>You don\u2019t have to look like one of\u00a0these power walkers\u00a0to reap the benefits of this type of cardio. Step outside (or stick to the treadmill if the weather is bad) and pick up the pace.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Swimming<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-05.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>This low-impact form of cardio is a great way to get your heart rate up while protecting your joints. If you\u2019re not fully confident in your swimming skills, grab a kickboard and do a few laps. This will engage not only your legs, but your abs, too.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. Boxing<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-06.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>We can\u2019t all be Rocky Balboa, but anyone can use boxing to get healthy. Just 30 minutes of boxing can help you burn up to\u00a0400 calories.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7. Trampoline-ing<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-07.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>If you have a huge, bouncy trampoline in your backyard, that\u2019s awesome. Jumping and playing around is not only good for you, but fun, too!<\/p>\n\n\n\n<p>If you don\u2019t have a huge trampoline, don\u2019t count yourself out of this one. You can get a\u00a0compact trampoline\u00a0to keep in your apartment. Putting on your favorite tunes and running or bouncing in place can be just as effective.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">8. Cycling<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-08.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>There are plenty of ways to fit this type of cardio into your day. Swap your car for a bike on your next trip to the grocery store. Switch it up and ditch the treadmill for the stationary bike on your next trip to the gym. Bite the bullet and try that indoor cycling studio you\u2019ve been eyeing for the past six months, or buy a trainer so you can ride your road bike in your house or garage.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">9. Hiking<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-09.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Love the outdoors? Hiking might be just the ticket to increase your ticker\u2019s health. Getting moving outside will not only increase your cardiovascular fitness, but also boost your emotional well-being.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">10. Rowing<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-10.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Think that rowing machine is just for those who want bulging biceps? Think again! Squeezing rowing into your gym routine can give you an extra cardio boost, as well as strengthen your abs and back muscles. If you\u2019ve never tried it, challenge yourself with something new.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">11. Hula-Hooping<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-11.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Sure, you probably haven\u2019t done it since the last kids\u2019 birthday party you went to, but why not? Swinging those hips around will up your heart rate and improve your core strength. And don\u2019t worry \u2014 they make them in\u00a0adult sizes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">12. Walking<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-13.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>You may be wondering if walking counts as cardiovascular exercise. Of course! This is a great starting place for people who are new to exercise. Even a 10-minute walk can get you on the road to improved heart health. Experienced exercisers benefit from it, too.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">13. Jumping Jacks<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-14.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>If you haven\u2019t done these since high school gym class, you\u2019re missing out! This equipment-free activity can get your heart rate up in no time. Plus, they\u2019re easy to do from anywhere. Start jumping first thing in the morning, when you need a break from your desk, or while you\u2019re waiting for your dinner to finish cooking.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">14. Stairs<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/15_cardio-exercises_to-get-you-moving-14_UPDATED.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Climbing stairs is a fantastic way to get your heart pumping and your body sweating. Find a park with a big set of stairs, or just a stairwell at a nearby building. Any climb will do. And if you need to stay indoors, the Stairmaster is your friend.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When most people think of cardiovascular (cardio) exercises, the first activities that come to mind are running, cycling, or swimming. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6935,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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