Cardio Exercises


The heart is the central organ of the body that pumps blood and contracts. It is composed of three muscular layers and is, therefore, the muscular organ. As we know that using our body, makes our muscles stronger likewise heart muscles need to be strong to perform work perfectly. If the heart is strong, it will take less effort to effectively pump blood. There will be no extra load and stress on the heart and you will remain free from heart diseases. To accomplish this, cardiovascular exercises provide brilliant opportunities, anyone can avail.

Any kind of physical exercise even running can increase heart rate, circulation, and improved flow of blood to various organs and tissues. Life without any exercise is at higher risk for the development of heart diseases along with risks of obesity, hypertension, and diabetes mellitus. It is said that exercising daily for fifteen minutes is enough to lessen cardiovascular diseases risks.

A life devoid of any activity puts your heart to suffer from cholesterol and lipids insults. The lack of exercise leads to a lack of stored fat utilization instead excess fats storage occurs. To avoid this risk do the following uncomplicated cardio exercises.

Cardio or aerobic exercise improves a person’s ability to sustain vigorous activities. Some of the simple cardio exercises include: Running, Jogging, Swimming, Crunch, Brisk walking, Step aerobics, Jumping rope, Treadmills, Rowing

Running /Jogging

The simplest ever exercise anyone can perform is running. It doesn’t need any special training or equipment. You can do it anytime you want. Regular running enables you to achieve strong bones and muscles. It will increase your heart rate and aids in calorie burning. Jogging helps to delay aging and prevents the risk of mutations in our metabolic system, in addition to weight loss.


Swimming is also one of the simplest exercises. It is considered extremely beneficial since it involves the whole body. The more body components you engage in your exercises, the more calories you will lose. In addition to swimming, you can enjoy lots of other aqua aerobic workouts such as noodles, cross-country skiing, curl, jumping jacks, etc.

Cardio Crunch

The Cardio crunches coalesce the caloric burn and physical endurance-building benefits of a cardio workout along with getting a flat abdomen.

Brisk walking

Brisk walking is another great option for cardio because like other exercises, it’s easy to do since you need no training or equipment and you can do it wherever you want. You have to walk faster to achieve increased heart rate and calories loss.

Step aerobics

Step aerobics offers an outstanding caloric burning target especially it removes fats from your butts and legs. You have to learn this exercise before executing; nevertheless, it’s easy to learn.

Jumping rope

Jumping rope is another simple and easily performed workout. You only need a rope here. You can burn around 300 calories within half an hour. Jumping rope can be performed by different patterns such as scissor jumps, jumping on one foot, etc.

Treadmills and elliptical trainer

The treadmill and elliptical trainer are the most accepted cardio machines at the gym. On a treadmill, you have to walk or run and this machine even tells the number of calories you have burnt.

The elliptical trainer permits your body to move in a usual way devoid of any impact of a machine-like treadmill. You can also adjust the intensity by rising resistance.


It provides a good workout by involving the whole body. A person of 65 kg can lose around 300 calories just in half an hour via this rowing. You need some training before starting workouts on it.

Any one of you can try these exercises. They provide benefits by increasing your heart strength, lung capacity, reducing stress, and improving sleep quality.


Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics.  She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.
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