Introducing 21 cardio exercises to help you improve your body shape and fitness
1. Hook punch
This move will be very familiar to those who know boxing. To perform this Cardio move well, you will need a punching bag or ask for help from someone else
You will practice this move as follows:
Stand up straight, with your legs shoulder-width apart.
Put your hands across your chest and keep them in a defensive position.
Next, punch from bottom to top in an arc while slightly turning your body to the right (if using your left hand) to punch the punching bag (or the supporter’s hand).
Then you pull your hand back, switch hands and do the same.
You probably learned this move in school gym exercises when you were a student, right?
The way to do it is very simple:
First, stand up straight, with your legs hip-width apart.
Run in place and try to raise your thighs as high as possible.
Raise your thighs and keep them at a 90-degree angle to your calves.
Do this as quickly as possible.
3. Heel-to-butt running
It’s not too difficult to imagine how this movement should be done.
The way to do it is very simple:
First, stand up straight, with your legs hip-width apart.
Do the running in place so that your heels touch your buttocks.
You should also do this movement quickly to be effective.
4. Straight punch standing
Stand with your feet shoulder-width apart
You need to keep your eyes looking straight ahead.
Hold both hands in front of your chest in a defensive position
Rotate your hips and shoulders to the right to punch your left hand hard in front of you.
Pull your hand back and do the other hand.
5. Cross-legged mountain climbing cardio exercise
This is a very good exercise for reducing belly fat. When doing this exercise, imagine you are climbing a mountain, but instead of taking straight steps, you take cross-legged steps.
Here are the ways to do the move:
Get into a push-up position.
Bend your left knee as high as possible and bring your knee towards your right waist.
Then quickly bring your leg back and switch legs.
6. Arm swing
To do this move, you need to do the following:
First, stand with your feet hip-width apart.
Walk in place, raising your knees to hip height.
Rotate your arms from back to front for 30 seconds
Rotate your arms in the opposite direction and also rotate for 30 seconds.
7. Move your legs sideways
This exercise is quite ideal in helping you burn calories.
First, stand straight with your feet shoulder-width apart, bend your knees slightly and tighten your abdominal muscles.
Next, move quickly to the side 4 steps and move back.
For this exercise, remember to move as fast as possible.
8. Jumping sideways with your arms raised high
This exercise is definitely indispensable in your Cardio weight loss training process because the calorie burning effect of this exercise is very good.
How to do it:
Stand up straight, legs together, arms close to the body.
Perform the movement of jumping with both legs shoulder-width apart and combining with raising both arms high above the head.
Jump with your legs together and at the same time bring both arms back to the original position.
Performing this movement with a fast frequency will help you achieve high efficiency.
9. Static push-ups and mountain climbing
To reduce fat all over the body and the abdomen, there is nothing better than applying these flexible abdominal fat reduction exercises to help firm the abdomen.
Perform the movement as follows:
Keep your arms straight and your legs straight in a push-up position.
Alternately bring both legs forward like riding a bicycle.
You should do this exercise 15 times and then move on to another exercise.
10. Cardio exercise to lose weight, cross-arm push-ups, touching the knees
You get into a high push-up position, with your feet wider than your shoulders and your arms straight;
Then, push your hips up as high as possible, continue to keep your legs straight, your arms straight.
Next, bend over, use your left hand to reach back and touch your right knee (or bend your leg to touch your right heel) and do the opposite for your right hand and left leg.
11. Arm and leg stretching exercise
This exercise is very good for burning belly fat because the movements all affect the core area.
How to do this exercise is as follows:
Lie on your stomach on the floor, arms and legs straight.
Next, stretch your arms and legs, then lift your left arm and right leg high.
The other arm and leg are still straight and do not touch the floor.
Switch sides and do the same.
You do it continuously for 30-60 seconds.
12. Basic Plank
Place your elbows on the ground and keep your body as shown in the picture.
Note, from your shoulders to your feet, you must be in a straight line, your hips should not be raised too high or too low.
Hold like that for 60 seconds before moving on to movement 2.
If you cannot hold for 60 seconds, hold until you can’t stand it anymore, lower yourself and rest for 3-5 seconds, then continue so that the total time is still 60 seconds.
13. Knee crunches
Preparation: Lie on your back, your back does not touch the ground but is at a 45-degree angle to the ground/floor. This is one of the abdominal fat-reducing exercises that has a huge impact on the lower abdomen that women should not ignore.
How to do this move:
Put your hands on the ground and close to your hips.
Bring your legs up high off the ground, bend your legs and bend them as close to your chest as possible.
Do 10-15 times and then move on to another move.
14. Leg crunches
Sit on the floor, bend your legs so that your knees are close to your chest, your arms are extended, supporting yourself behind you and your elbows are slightly bent;
Next, slowly lean back, trying to keep your body steady while straightening your legs and lifting your legs off the floor;
Then, pull your legs back and repeat the move.
15. Cardio Exercises to Lose Weight: Jumping Steps
First, you run at a slow pace;
Then, jump up with one leg, keep the other leg straight and hold that position until you touch the ground. Remember to try to jump as high as possible and land on the tip of your toes. After each jump, you switch to the other leg and do the same.
This type of exercise is often called plyometric (no need to use any equipment).
16. Push-ups and crawling
First, you get into a push-up position.
Then, push your hips up as high as possible, with your arms and legs straight, your head down parallel to your hands, forming an inverted V shape.
Next, you slowly lower your elbows but keep your legs straight.
You try to push your upper body and crawl from low to high. Straighten your arms and stretch your upper body from head to abdomen towards the sun in a prone position.
17. Long jump and small backward steps
First, stand up straight, feet hip-width apart.
Perform the momentum movement similar to the jumping movement in place.
Jump as far as you can.
After landing on your toes, immediately run back to the original position with small steps.
18. Jumping rope with bare hands
Perform the jumping rope movement as usual. Imagine that your two hands are still spinning the rope and your feet just need to jump at the same rhythm, not too high.
19. Stepping up on a platform
You need a high chair or a platform about 40-50 cm high.
Step one foot up on it, then step the other foot up.
Pay attention to feeling your buttocks when stepping up and down.
20. Hopping movement
Does hopping remind you of your childhood? Now apply this simple movement to lose weight together.
How to do this move:
Stand up straight and bend one leg back.
Jump forward 3-5 steps.
Then, you switch legs, turn around and jump back to the original position.
21. Basic push-up
You get into a push-up position, lower your knees and bend your legs up, arms straight. Be careful not to let your feet touch the ground, only your knees should touch the ground at this time.
Next, you keep this position and do push-ups.
Use your arms to slowly lower your body down but keep your back straight until you feel your chest muscles stretch, then stop for 1 beat.
Then, you lift your body up, return to the starting position and exhale.
With 21 Cardio weight loss moves, try applying the moves that are suitable for you to bring high efficiency in your practice.