Cardio Exercises

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A good Cardio exercise does not require big space, fancy equipment. With little creativity, one can put together a fitness routine with a range of effective cardio exercises which will tone muscle, burn calories and help lose weight.
Below are some exercises which one can do anytime, anywhere :
1) Jumping Jacks - Repeatedly jumping the feet wide while circling the arm overhead, then back
    again. It burns about 100 calories in ten minutes. Use Jumping jacks in a circuit, doing them for
    30-60 seconds and alternating them with marching, Jogging, jumping rope Try different variations.
2) Jump Rope - Turning rope repeatedly with handles and jumping over it. Burns about 220 calories
    in 20 minutes. Requires practice. Alternate 30-60 seconds of jumping with marching, jumping and
    jogging.
3) Jogging in place - Lift your feet an inch or two off the ground and hop from foot to foot, making
    sure to engage arms, in a stationary position. Gets Heart rate up - warm up for more intense
    exercise. Alternate jogging with other cardio exercises.
4) Burpees - Squatting to the floor, jumping the feet to a plank position, jumping back in and
    standing up. Do 30 - 60 seconds, repeating again.
5) Mountain climbing - Keep your engaged and your back straight as you bring each knee forward.
     Running the knees in and out from a push-up position. Raises the heart rate while building
     strength - Alternate jumping each foot forward and back.
6) Squat Jumps - Use whole foot to jump, not just toes and land softly as possible. Increase heart rate
     and burn calories, rest for 30-60 seconds and repeat again.
7) Bear crawls - Squatting to the floor, walking the hands out to do a push-up, walking the hands
    back and standing like a Bear for 30-60 seconds making the heart rate up while building strength
    and endurance. Repeat after ten minutes.
8) Kick Boxing - By punching, kicking a bag, the Air - Burns 100 calories in ten minutes at the right
     intensity, make your own combinations.
9) Stair case - Using stair case for everything from cardio to strength training, Alternate 1-2 laps up
    and down with other cardio exercises.
Walking at a brisk pace, and sprints to increase intensity.  If you are a beginner, start with a walk/run
program to condition your body.


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