7 Cardio Exercises to Increase Heart Rate Instead of Running

Aug, 05, 2019

Running is a form of exercise widely used for as long as we can remember. It’s an effective form of cardiovascular exercise that offers a range of different benefits, for example strengthening your joints to improving your mood.

Running is not an easy task though, it takes a moderate level of fitness to run for more than a few minutes. It can be rough on the body and it can also be a mentally frustrating, especially if you run the same route frequently.

Luckily, there are many other exercises who offer the same benefits for those seeking a cardio workout. The exercises we’ve listed here are perfecto to get your heart pumping and your blood flowing, without wearing out your joints and limbs!

They are listed in two different sections; movements on the first list require only your bodyweight and a single piece of equipment, while the second list of movements require some specialised machines.

Let’s do this!

Non-machine cardio

For those without access to a gym, not to worry! There are still plenty of exercises for you to do at home either in the garden, in the garage or on the street outside your house. These can be done either with your bodyweight or with a piece of equipment like a rope or kettlebell. They will get your heart pumping in no time!

1. Jumping rope

Jumping rope, or skipping rope if you’d like, is easy to do and has low impact. It can be done anywhere and it’s very efficient: Research indicates a 10-minute daily rope-skipping program can be just as effective as a 30-minute jogging session!

 

2. Boxing or kick boxing

No need to step into the ring, or even leave your house for that matter. A good boxing workout can be done anywhere! Incorporate different kicks, punches, and shuffling motions and you will train your core and upper- and lower-body without even realising it. Take a friend with you to the park and try it out together for more fun!

3. Calisthenics

Calisthenics are bodyweight movements, with little or no equipment, which will help you get stronger and improve cardiovascular fitness. A calisthenics routine can be done anywhere, and it easily allows you to scale the amount of work you do to fit in an allotted window for working out.

4. Moving plank

Plank holds are a great way to build core strength. Combine the traditional plank hold with any kind of motion to up the difficulty and it will increase your heart rate by recruiting more body parts. If unsure, see popular variations such as the army crawl, mountain climber and plank jack!

Machine cardio

5. Indoor cycling (spinning)

In almost any gym you can find spin classes, which is an amazing option to try out! But you don’t absolutely need a group to get a great workout on a spin bike, by adjusting the resistance levels and incorporate standing and sitting motions you can create yourself a challenging workout!

6. Rowing machine

Rowing is an exercise which uses muscles in almost every part of the body including the core, back, legs, and arms. There is a certain technique to it, but rowing at high intensity will definitely elevate your heart rate giving you a well-balanced workout.

7. Cross trainer

Most gyms has them, and they are widely used! It’s a great piece of machine which allows you to move your entire body at different resistance levels. It’s great for warm up or entire sessions as it incorporates the different muscle groups.

 

Which one will you incorporate in your next workout routine? These are all exercises perfect to either warm up for the bigger lifts or as entire workout sessions! Mix them up and enjoy!

 

Source: Healthline.com