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What Is Cardio ?
Cardio, also known as cardiovascular exercises, these types of physical activity results increase in breathing and heart rate for a short period of time. The main aim of cardio exercises is to improve cardiovascular performance, means it increases the supply of oxygen to the muscles by increasing heart’s ability to pump. Cardiovascular system includes the combination of heart, lungs, blood vessels and by performing cardio exercises the health and function of this system improves.
Cardiovascular exercises are further divided into two main categories – Anaerobic and Aerobics. Anaerobic is the type of physical activity which increase the breathing and heart rate for short period of time with high-intensity effort. Anaerobic exercise doesn’t depend on oxygen for energy creation and instead of this it uses stored energy in the muscles. Here are some examples of these type of physical activities – weightlifting, high-intensity interval training, and jump training etc.
Aerobic exercise, on the other hand, is the type of physical activity which increase the breathing and heart rate for extended period of time by performing at a moderate to vigorous intensity. Examples of aerobic exercises are swimming, cycling, running, jumping rope and dancing.
Now, let’s begin this At home cardio workout. But first, let’s explore benefits of this cardio workout.
Benefits of cardio exercises
Here are some benefits of cardio exercises for the overall health :
- Cardio exercise helps in reducing the risk of heart disease and stroke by lowering cholesterol level and blood pressure.
- Cardio exercise such as swimming, running and cycling etc, all these type of exercises leads to increase in oxygen supply to the body muscles. Increase in oxygen supply results increase in heart rate and breathing which can help burn calories and making it a key point of any weight loss program.
- Cardio exercises has been shown to reduce stress, anxiety and improve mood by releasing a chemical known as ‘endorphins’ in the brain.
- Engaging in cardio exercises can be great for improving one’s cardiovascular health. By increasing heart rate and breathing, its help to improve blood flow and regular exercise can lower the risk of stroke, high blood pressure and heart disease.
- According to the studies the risk of certain types of cancer such as colon and breast cancer can be cure by performing cardio exercises.
- By performing regular cardio exercise, energy level increase and it also improve sleep quality by promoting relaxation and reducing stress.
- By improving blood and heart vessels, cardio exercise helps in reducing the risk of chronic disease such as diabetes, stroke and heard disease etc.
- Performing cardio exercise regularly can help to increase lifespan by reducing certain type of cancers, by reducing the risk of chronic disease and promoting overall health.
- Regular exercise helps in improving overall body composition and appearance by muscle toning in legs and core.
- Cardio exercise improve strength and endurance in the muscles, making it easier to perform daily life activities such as carrying bucket or lifting heavy weights etc.
10 At Home Cardio Workout
1.) Rope Skipping
Rope skipping, also known as rope jumping is a great beginner cardio workout with a lot of health benefits. It is an effective way to burn the desire number of calories and it can be performed anywhere. For performing this exercise you just need a rope.
How to perform :
1.) Start this exercise by placing feet together and the rope should hang behind you. Hold both handles of rope in each hand respectively, keeping your elbows close to the torso.
2.) Swing the rope over your head with hands and wrists, don’t use your arms.
3.) When the rope approaches the front of your feet, jump, lifting your feet off the ground.
4.) Land on the base of your toes and Immediately jump again as the rope comes to the front of your feet.
5.) Repeat this motion until your body give up and try to keep your arms stable in the whole process.
6.) When you become used to this motion, start performing with different variations.
Benefits of Rope skipping
1.) Rope skipping is an effective way for burning calories and loss weight fast. You can burn upto 15 calories per minute.
2.) This exercise helps to reduce the risk of osteoporosis and helps to increase the bone density. When you jump the impact and resistance helps to make bones more stronger.
3.) Rope skipping is an cardio exercise which helps to increase the heart rate and oxygen supply for the better functioning of heart.
4.) This exercise helps to improve endurance and allowing you to perform their exercises for long period of time.
5.) It helps to improve your coordination and balance by coordinate your movement, time and balance. You have to jump at the perfect time as the rope approaches you front of feet.
Keep in mind
Keep your shoulders and wrists in neutral position to avoid any injury and proper warm-up is also very important before starting any exercise. Make sure you are using the right rope according to your height. If you are new to this exercise keep, start this exercise slow and gradually increase the the speed as you get comfortable. Make sure to hydrate yourself before and during performing this exercise because this exercise can be quite intense.
2.) Box-jumping
Box jumping is an exercise in which you have to jump to raised surface such as box or platform. This is an high-intensity and effect full body workout. It is known as functioned exercise, which means the movements used in this exercise helps to perform different physical activities in everyday life.
How to perform :
1.) Start by standing one step apart from the box, with your feet hip-width apart. Make sure the box on which you are jumping is sturdy and stable.
2.) By bending your knees, lower your body into the squat position. Bring your arms out in front of you and keep your back straight and chest up.
3.) By using momentum, jump upward by pushing through your heels.
4.) Allowing your arms to swing in front of you, to help you generate power.
5.) Land on the top of the box with your both feet softly with a slight bend in your knees.
6.) Repeat this movement until your body give up.
Benefits of Box-jumping
1.) Box jumping exercise helps to increase cardiovascular endurance, which helps to perform the exercises for long period of time.
2.) This exercise can be performed anywhere, you just need a wooden table or any other surface that should be adjusted according to individual’s ability.
3.) Box jumping is an effective way for burning calories and loss weight fast. You can burn upto 15 calories per minute.
4.) It is a best exercise for building lower body muscle mass, which includes core, glutes and legs etc.
5.) It is a functional exercise, which helps us to perform everyday activities more easily.
Keep in mind
Proper warm-up is very important before staring this exercise, to avoid any injury. If you start feeling pain in any part of your lower body then immediately stop this exercise or seek medical advice. Make your the table you are using is sturdy and stable, and having enough space around to prevent any injury. Wear appreciate shoes that provide support because this exercise can be hard on ankles and knees.
3.) Battle Rope Workout
A battle rope workout usually performed with large rope, made up of polypropylene, that is tie up to the solid object. The rope is then waved and slammed to provide full body workout.This exercise can be done in different variations such as rope twists, double arm slams and alternating waves.
How to perform :
1.) Stand with your feet shoulder width apart with small bent in knees, something like squat position and hold both ends of the rope in your each hand. Your palms should be facing towards each other.
2.) Arms should be straight and by engaging your shoulders, begin this exercise by lifting one arm and then other, creating a wave motion in the rope.
3.) Keep your core tight and your hip should be engaged during whole exercise.
4.) Creating a wave-like motion by alternating one arm than other.
5.) If your are new to this exercise, keep the speed slow and gradually increase the speed as you become more comfortable to this exercise.
6.) Perform this exercise until your body give up.
Benefits of Battle Rope Workout
1.) Battle rope exercise can be performed anywhere, you just need a rope and the solid surface for the anchor point.
2.) It helps to improve your core stability and balance, as you have to keep your core tight and engage throughout the movement.
3.) This exercise improves your cardiovascular system by increasing the supply of oxygen and increasing heart rate.
4.) Battle rope helps you to burn a lot of calories and also plays an important role in weight loss.
5.) It helps to improve upper body strength and endurance, it involves shoulders, core and arms.
Keep in mind
If you feel pain in any muscle like shoulders etc, immediately stop the exercise and consult your trainer. Proper form is very important while performing this exercise, keep your core tight, chest up and shoulder back and down. Try to start with light weight rope if you are a beginner and gradually increase the difficulty as you become stronger. Keep your body hydrated while performing this exercise, as it is an intense exercise.
4.) Jumping jacks
Jumping jack is an exercise in which involves spreading arms and legs while jumping. It can be performed as warm up and can be done as part of cardiovascular exercise. It is a full body workout for weight loss and burning calories.
How to perform :
1.) Stand straight with your feet together and arms to the side of your torso. Your palms should be facing the the side of your torso.
2.) Make a jump and raise your arms overhead and spread your legs out.
3.) As you land to the ground, bring your arms and legs at the same place from where you started.
4.) Breathing is very important, exhale through your nose while spreading your legs and arms and inhale while bring back to the starting point.
5.) Repeat this movement until your body give up.
Benefits of Jumping jacks
1.) It is a great cardio exercise which helps to keep your cardiovascular system healthy by increase the supply of oxygen in blood and increase breathing.
2.) As jumping jacks is weight-bearing exercise, so it helps to reduce the risk of osteoporosis and helps to increase the bone density.
3.) This exercise helps to reduce stress and improve mood by releasing a chemical called endorphins.
4.) Jumping jack is a full body workout which includes your core, legs shoulders and arms.
5.) It is a convenience exercise which requires no equipment and can be performed anywhere.
Keep in mind
Make you are wearing comfortable clothes and shoes to perform this exercise without any discomfort-ability. Don’t perform this exercise if you have any injury. If you are new to this exercise first consult your physician before begging this exercise. Warm up your body before performing jumping jacks, you can go with some light cardio like jogging or walking. Make sure your core engaged and back should be straight throughout the exercise.
5.) Mountain climbers
Mountain climber is a physical activity to improve endurance, strength and technical skill. It is an bodyweight exercise that targets the shoulder, core and legs. This exercise involves the movement of multiple joints and muscle groups, that’s why this exercise also known as compound movement.
How to perform :
1.) It is recommended to perform this exercise on mat, which will protect your hands from the hard surface.
2.) Start this exercise in plank position by placing your both hands parallel to the shoulders and feet together. Maintain proper form by keeping your body straight in whole workout.
3.) Now, bring your left knee towards your right side of chest, keeping the right leg straight and then bring your left leg to the starting position, Same with other side, bring your right leg towards the left side of the chest and then bring to the starting position.
4.) Keep your face towards the floor and engage your glutes and core throughout the movement.
5.) Breathing is very important, exhale while hitting knee towards the chest and exhale while bringing leg back to the starting position.
6.) Perform this movement for desired number of repetitions.
Benefits of Mountain climbers
1.) It is an intense exercise which increase the supply of oxygen in the blood and breathing which helps to improve the health of cardiovascular system.
2.) Mountain climber exercise helps to improve core stability and strength including abs and lower back.
3.) It is an effective calories burner exercise for losing weight.
4.) This exercise helps to build balance and coordination in the body.
5.) Mountain climber works leg muscles including quads, glutes and hamstrings to increase strength and power.
Keep in mind
Don’t perform this exercise if you have any injury. If you are beginner in this exercise, first consult your physician to perform with proper form. You may feel wrist pain while performing this exercise, if you feel pain then you can use any wrist supporter or modify the exercise.
6.) Step-ups
Step-up is the exercise which primarily targets muscles in legs like hamstrings, quads and glutes etc. It is a great exercise for building strength in legs, also it improves stability and balance. This exercise is performed by stepping up on surface at height, like bench or table.
How to perform :
1.) For performing this exercise you need a table, bench or other platform that is comfortable for your height and it should be stable.
2.) Stand by facing towards bench with feet placed shoulder width-apart.
3.) Now lift your one leg and place it on the bench and by creating pressure in heel lift your lift your other feet to step so that your both feet are on the bench.
4.) Step down with the first feet that was on the top first and then with the same.
5.) Continue this movement until your body give up.
Benefits of Step-ups
1.) It is the best exercise for improving strength and muscle mass in the legs. It targets the muscles like quads, hamstrings and glutes etc.
2.) Step-ups is also a great cardio exercise for improving the performance of cardiovascular system by increasing the supply of oxygen in the blood.
3.) This exercise is counted in functional exercise, because it increase your leg strength to perform everyday activities such as climbing hill or stairs.
4.) This exercise requires balance to stand on one leg at a time, which can improve your overall body balance.
5.) It is a low impact exercise, means they it put less stress on the joints than other exercise such as running.
Keep in mind
A table or bench you are using must be stable to prevent any injury. Don’t perform this exercise if you have any injury such as ankle or any leg muscle injury. If you are performing this exercise for the first time, then first consult your trainer for the proper technique. Keep your chest up, shoulders back and down and swing your arms as you set up for creating balance.
7.) Burpees
It is considered as one of the best cardio exercise for building strength, endurance and cardiovascular fitness. Burpees works on different muscle group at same time. A lot of calories can be burn by performing this exercise, that’s why people with overweight add this exercise to their doily routine for losing weight fast.
How to perform :
1.) Start this exercise in standing position by placing your feet at shoulder width apart and arms to the sides of your torso.
2.) Now squat down and place your hands on the floor in front of you at shoulder width apart.
3.) Kick back your feet to get in push position. By engaging your glutes and core, your body should be in straight line from your heels to the head.
4.) Perform one push-up with proper form.
5.) By bending knees, bring your feet back towards your hands and get into the starting squat position.
6.) Stand up and jump into the air by spreading your arms straight upward.
7.) Then land on ground and repeat the whole process for desired number of repetitions.
Benefits of Burpees
1.) It is an intense exercise that increases the supply of blood and breathing in very short period of time as compared to other exercises.
2.) Burpees build overall body strength and endurance by targeting multiple muscles at once, including chest, triceps, abs and quads etc.
3.) It’s a great exercise for people with overweight, as it burns a lot of calories in short period of time.
4.) It also helps to improve mental toughness because it’s a challenging exercise.
5.) Burpees helps to build endurance in the body, which helps to perform other exercises for long duration.
Keep in mind
Start this exercise with less number of repetitions and gradually increase the reps as you become used to in this exercise. If you feel pain while performing this exercise immediately stop and consult your physician for the proper form. Keep your chest up, shoulder back and down, and elbows close to your torso while performing push-up. Don’t just stand up, you have to perform a jump to work on the explosive power of your legs.
8.) Russian Twists
This exercise targets the abdominal muscles and can be performed with weights or without weights, whether it’s standing or sitting. If your are looking for belly fat reduction and your aim is to achieve six-abs, then this exercise is perfect for you.
How to perform :
1.) It’s recommended to perform this exercise the mat.
2.) Sit down on the mat with your knees bent and feet flat on the mat in front of you.
3.) Slightly move your upper body to lean back and lift off your feet in the air for adding hardness in the exercise.
4.) Twist to the left, holding weight and try to touch the floor with your elbow beside your left hip.
5.) Then twist to the other side and try to touch the floor with your elbow beside your right hip.
6.) Perform this exercise for the maximum number of reps your body allows.
Benefits of Russian Twists
1.) Russian twist is important for making core more stronger and stable. It targets the muscles of oblique and abdominal.
2.) It’s a great exercise for athletic people, as it helps to improve aesthetic performance in sports that involves turning and twisting of their upper body.
3.) This exercise helps in everyday activities which involves twisting, lifting etc.
4.) Russian twist exercise helps to prevent injury, improves balance and posture by making the core stronger.
5.) Overall it is a great exercise for building six pack.
Keep in mind
In russian twists exercise there are more chances of lower back pain, so if you are new to this exercise, first consult your physician for the proper form. Lifting feet in air is very important for proper hitting the abdominal muscles. Make proper form by keeping your chest up and back straight in whole workout. Keep your neck in neutral position, don’t turn it to the sides. Don’t lift heavy weight, choose weight according to your capacity and if you feel any pain in your lower back, immediately stop the exercise.
9.) Glute Bridge
Glute bridge, seems to be simple but effective exercise for targeting muscle of glutes, core and hip. It targets the lower back muscles, which helps to prevent lower back pain and improves posture.
How to perform :
1.) For performing this exercise lie on your back legs straight and arms with floor to the sides of your torso.
2.) Bend your knees and bring your feet back perpendicular to your knees.
3.) Lift your middle section of body by engaging your core means glutes should be upward in the air, your body should make a bridge and your palms should be facing the floor.
4.) Hold this bridge position for a second and then slowly lower your body to the starting position.
5.) Repeat this motion for the desired number of reps.
Benefits of Glute Bridge
1.) It helps in strengthening of glutes and improves overall lower body power and strength.
2.) Glute bridge helps to improve hip stability, which can be reduce the risk of injury.
3.) Lower back muscle also engage while performing this exercise, which reduces the pain in lower back.
4.) This exercise pulls shoulders back and open up chest by strengthening the muscles in lower back glutes.
5.) It also targets core muscles, which helps to improve strength in abdominal area.
Keep in mind
Perform this exercise with proper form to avoid any injury. Avoid this exercise if you have knee pain or consult your physician for the proper form. Warm up is very important before performing any exercise. Don’t push your body beyond its limit or stop performing it if you feel pain or discomfort while performing this exercise.
10.) Medicine Ball Slams
It is the exercise in which you have to hold a medicine ball over your head and forcefully slamming it down to the ground. It is the full body workout which mainly involves core and upper body. This exercise is perform to build strength and improve cardiovascular strength.
How to perform :
1.) Start by holding the medicine ball in your hands at chest level and your feet should be shoulder width apart.
2.) Bring the ball over your head and fully extend your arms. This will be your starting position.
3.) With full force slam the ball onto the floor as hard you can by using leg and core muscles.
4.) Catch the ball as it bounces back. Keep your back straight and engaging your abdominal muscles in the whole movement.
5.) Repeat the process fro desired number of repetitions.
Benefits of Medicine ball slams
1.) This exercise target different muscles at same time, multiple muscle works during ball slam movement including the core, arms, legs and shoulders.
2.) Due to the use of multiple muscles at same time, it increases overall body strength.
3.) It helps to improve cardiovascular system by increasing the flow of oxygen in blood and breathing.
4.) It is a great exercise to add in your weight loss and calories burn routine, because it burns large calories in short period of time.
5.) This exercise helps to improve coordination and balance by performing different variations.
Keep in mind
Proper warm is very important before performing any exercise to prevent any injury. Don’t go heavy, choose weight according to your capacity, using heavy weight increase the risk of injury. Make sure your back should be straight and core engaged throughout the exercise. Perform this exercise in proper form or consult your physician.
Beginner Cardio Workout
If you are new to this exercise, it’s important to start slow and gradually increase the difficulty to build up the strength. Here are some exercises for beginners that can help you started.
Walking : Walking is considered in beginners workout because it’s safe and easy to do. It can be performed by any age group, it’s a great way for people wants to engage in any exercise. It’s a great way for people looking to ease back into physical exercise, as it does not put stress on the joints. Additionally, this exercise requires no equipment and can be performed anywhere, at any time. It’s great cardiovascular exercise because it increase the supply of oxygen and breathing in short period of time. There are many benefits of performing this exercise ex : Improves bone density, stress relief, weight loss, improve cardiovascular health, improve sleep and many more.
Cycling : Cycling is one of the best cardio exercise for beginners It is simple, can be performed by people of all fitness levels. Unlike running it does not put stress on the joints, also it’s a great way for people recovering from any injury. It can be performed indoor or outdoor, stationary bicycle for indoor and road cycle for outside. Cycling is a great for burning calories and weight loss fast. It helps to reduce the risk of heart attack, stroke and other health issues. Another benefit is that, you don’t need any partner it can be done alone.
Squat Jump : Squat jump is a good option for beginners, because the movement in this exercise is simple and easy to learn. Also, this exercise can be modified according to individual’s fitness level, like if someone is new to this exercise, they can perform mini-squat jump and gradually increase the difficulty to reach full squat as their strength increase. Squat jump can be performed anywhere, you don’t need any equipment for performing this exercise. The exercise targets your glutes legs and core.
Dancing : Dancing is a fun and enjoyable for burning up your calories, helps in weight loss and improved your cardiovascular system health. It can performed by any age group and does not required any equipment. It can be done with group of friends or alone and it doesn’t feel like performing exercise, it feels like entertainment. In this way people stay motivated in their whole workout and can easily perform it for longer period of time. Dancing is the whole body workout with low impact.
Side shuffles : Side shuffles is considered is beginners workout because this is low impact exercise with more results. It mainly targets core, legs and glutes. This exercise increase heart rate and breathing in short period of time, which results increase in supply of oxygen in blood. Overall it is a great exercise for your cardiovascular system. No equipment required, it can be performed anywhere at anytime.
How Much Cardio Is Too Much ?
The length of cardio workout depends on individual fitness level. However according to the studies it is recommended to perform at least 140 minutes of moderate intensity and 70 minutes on vigorous intensity workout per week.
Moderate intensity cardio workout is the type of physical activity in which the the level of heart rate increases to the maximum of an individual heart rate. Some example of moderate intensity cardio exercises are swimming, walking and jogging etc. These type of exercises reduce the risk of heart attack and other diseases by improving the cardiovascular system health.
It’s very important to include 1-2 days of resistance or weight training ( muscle strengthening activities ) which will help to target all major muscle group.
Vigorous-intensity cardio workout is the type of physical activity in which the the level of heart rate increases to 70-85% of an individual’s maximum heart rate. Some examples of this workout jumping rope, cycling at a fast pace, running and high-intensity interval training.
If you are new to this workout, first consult your physician for proper form. It’s recommended to start slow and gradually increase the difficulty and duration for better result without any injury. Don’t perform these exercises if you have any injury, first consult you doctor.
Here are some most searched questions :
Q.) What is the best cardio exercise to lose weight?
Rope Skipping , Box-jumping , Battle rope workout , Jumping jacks , Mountain climbers , Step-ups , Burpees , Glute bridges , Medicine ball slams , Running , Cycling , Squat jumps , Squat thrusts.
Q.) Which cardio burns the most fat?
High-intensity interval training (HIIT) is considered as one of the best cardio workout form for burning fat. According to the studies (HIIV) are more beneficial than steady-state cardio, like cycling or running , It burns a lot of calories in short period of time. They help to boost metabolism which keep burning fat for hours after the workout is over. Keep in mind only workout is not important, you also have to take proper diet for losing fat.
Q.) What does 10 minutes of cardio do?
10 minutes of cardio workout can provide you a lot of health benefits including :
1.) Burning calories : A short 10 minute of workout can increase the number of calories you burn in a day by boosting the metabolism.
2.) Improve cardiovascular health : By increasing the supply of oxygen in blood and breathing, it helps to improve your overall cardiovascular health.
3.) Weight loss : Cardio exercise helps in weight loss by increase the number of calories burn.
4.) Reduce stress and Enhance mood : Cardio exercises often seems to improve mood and reducing stress by releasing endorphins.
5.) Improve muscle endurance : Performing cardio exercises regularly helps to improve muscle endurance of your muscles, making your body capable of performing other physical exercises for long period of time.
Q.) Can you exercise on empty stomach?
Exercising on empty stomach also known “ fasted cardio ”, has been very popular. Many people believe that performing cardio exercises empty stomach will give you double result, but that’s not true at all. If you perform exercise empty stomach it can lead to low blood sugar level, as a result you will weakness, fatigue and decrease in performance. The body will not have much stored energy that can be used to fuel your workout and will start breaking muscle tissue. So, it’s recommended that you should eat a small meal before workout, which will provide enough energy to maintain your performance in whole workout. You can eat banana, it contain carbohydrates which will provide you energy.
Q.) How long should I do cardio everyday?
The length of cardio workout depends on individual fitness level. However according to the studies it is recommended to perform at least 140 minutes of moderate intensity and 70 minutes on vigorous intensity workout per week.
Q.) Five Great Cardio Workouts You Can Do at Home
1.) Rope Skipping : Rope skipping, also known as rope jumping is a great cardiovascular exercise with a lot of health benefits. It is an effective way to burn the desire number of calories and it can be performed anywhere. For performing this exercise you just need a rope.
2.) Russian twists : This exercise targets the abdominal muscles and can be performed with weights or without weights, whether it’s standing or sitting. If your are looking for belly fat reduction and your aim is to achieve six-abs, then this exercise is perfect for you.
3.) Burpees : It is considered as one of the best cardio exercise for building strength, endurance and cardiovascular fitness. Burpees works on different muscle group at same time. A lot of calories can be burn by performing this exercise, that’s why people with overweight add this exercise to their doily routine for losing weight fast.
4.) Glute bridges : Glute bridge, seems to be simple but effective exercise for targeting muscle of glutes, core and hip. It targets the lower back muscles, which helps to prevent lower back pain and improves posture.
5.) Box-jumping : Box jumping is an exercise in which you have to jump to raised surface such as box or platform. This is an high-intensity and effect full body workout. It is known as functioned exercise, which means the movements used in this exercise helps to perform different physical activities in everyday life.
Q.) Is walking good exercise? Plus, health benefits of cardio |
Walking is considered one of the best cardio exercises, it’s safe and easy to do. It can be performed by any age group, it’s a great way for people wants to engage in any exercise. It’s a great way for people looking to ease back into physical exercise, as it does not put stress on the joints. Additionally, this exercise requires no equipment and can be performed anywhere, at any time. It’s great cardiovascular exercise because it increase the supply of oxygen and breathing in short period of time. There are many benefits of performing this exercise ex : Improves bone density, stress relief, weight loss, improve cardiovascular health, improve sleep and many more.
Q.) Does walking count as cardio?
Walking is considered one of the best cardio exercise, it’s safe and easy to do. It can be performed by any age group, it’s a great way for people wants to engage in any exercise. It’s a great way for people looking to ease back into physical exercise, as it does not put stress on the joints. Additionally, this exercise requires no equipment and can be performed anywhere, at any time. It’s great cardiovascular exercise because it increase the supply of oxygen and breathing in short period of time. There are many benefits of performing this exercise ex : Improves bone density, stress relief, weight loss, improve cardiovascular health, improve sleep and many more.
Q.) Is it OK to do cardio everyday?
Yes, it is generally considered safe to do cardio everyday, but it is important to know your body limits and take rest day if you feel pain in your muscles.
Q.) Which cardio best for belly fat?
Jumping Rope , Rowing Machine , Running , Rowing , Cycling , High Intensity Interval Training (HIIT) , Dancing , Stair Climbing etc.
