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There are many effective cardio workouts for weight loss that you can do at home or the gym. Make sure you warm up properly before intense cardio, preparing the muscles and connective tissues for the stress of exercise to reduce the risk of injury, says McBrairty.
McBrairty recommends a five to ten-minute warmup during which your heart rate becomes slightly elevated, and you start to sweat slightly. For example, if you intend to perform treadmill sprints, a warmup might start as a casual walk on the treadmill, increasing the speed over the course of five to ten minutes until you’re jogging at a moderate pace. Alternatively, you can perform exercises like high knees and leg swings to activate and loosen up the leg muscles before exercising at a higher intensity, says McBrairty.
Keep in mind that you don’t have to do all your cardio exercises in one session. For example, you can perform cardio exercises during television commercials or take a run or walk outdoors on your lunch break.
Below are five expert-recommended cardio workouts to get you started.
Exercise 1: Jump Squats
Recommended by: Alex McBrairty, a NASM-certified personal trainer and owner of A-Team Fitness, an online fitness coaching website.
Instructions:
- Stand with feet shoulder-width apart.
- Lower your body, pushing your hips back and keeping a straight back. Then jump up, raising your arms above your head. Land softly and immediately transition into the next squat.
Repetitions: Complete three rounds of as many reps as possible (5 to 10 reps) in 45 to 60 seconds.
Modifications:
- Hold on to a countertop or table for balance and to reduce stress on the knees and hips.
- Reduce intensity by omitting the jump and focusing on controlled squats.
- Perform at a slower pace if that’s what your body requires.
- Increase to a faster pace or extend the time for increased intensity.
Exercise 2: Running/Walking Intervals
Recommended by: Alex McBrairty
Instructions:
- Find an open trail or path or use a treadmill.
- Run at a hard effort for 30 to 60 seconds after warming up for several minutes.
- Follow with a 60-second brisk walk or slow jog for recovery.
Repetitions: Repeat these timed intervals for 15 to 20 minutes.
Modifications
- Reduce running duration or intensity for beginners.
- Increase recovery time to build stamina.
Exercise 3: Stationary Bike Sprints
Recommended by: Alex McBrairty
Instructions:
- Warm up at a moderate pace for five minutes.
- Pedal at a maximum pace for 30 seconds.
- Recover at a slower pace for 60 seconds.
Repetitions: Repeat the intervals for 15 to 20 minutes
Modifications
- Adjust resistance for varying intensity levels
- Increase or decrease sprint and recovery durations based on fitness level, with any physical limitations in mind.
Exercise 4: Burpees
Recommended by: Jessica Domi, a certified personal trainer at Fredericksburg Fitness Studio, located in Fredericksburg, Virginia.
Instructions:
- Start by standing tall.
- Hinge at the hips to reach your hands down to the floor.
- Jump back into a high plank position.
- Jump forward and stand back up, jumping up to finish.
Repetitions: Repeat 10 to 12 reps for 3 to 4 sets.
Modifications
- Modify by stepping in and out of the plank rather than jumping.
Exercise 5: Jumping Jacks
Recommended by: Jessica Domi
Instructions:
- Start by standing tall with your feet together.
- Jump your legs out wide and bring your arms over your head simultaneously.
- Return both limbs to the starting position.
Repetitions: Repeat 3 to 4 sets of 45 seconds.
Modifications
- Step out instead of jumping for less stress on joints.
“Remember to start gradually, listen to your body, and consult with a fitness professional or healthcare provider if you have any concerns or pre-existing conditions,” suggests McBrairty. He adds that it’s important to tailor the intensity and duration of cardio exercises to your fitness level, gradually increasing as your stamina improves.
In addition, it’s important to use proper form when completing cardio exercises to prevent injury, says Jessica Domi, a certified personal trainer and vice president of Fredericksburg Fitness Studio in Fredericksburg, Virginia. Consulting with a certified personal trainer (CPT) or fitness professional can help ensure you exercise safely and effectively for your fitness goals, explains Domi.
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