Updated Oct 10, 2022 06:55 pm IST
Not sure what type of cardio to include in your fitness routine? Try These Simple and Quick Exercises for Cardio and Upper Body Workouts
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The most often overlooked part of fitness program attendees is their cardio, but sometimes it’s simply a matter of not knowing what kind of cardio to include. Try these exercises if that is the case: (Ketut Subiyanto)
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1. Take the example of 3 cardio exercises: In an interview with HT Lifestyle, Sherin Poojari, Full Time Personal Trainer, told Zarafshan Shiraz: “Jump, step up and jog. Perform 1 min each. That is a set. Take a 30 second break. Repeat 3-5 times. It is a simple but very effective cardiovascular exercise. It gives you variation and this will also prevent boredom. It’s intense, so get your heart rate up.” (Shutterstock)
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2. Barbell Bench Press: Emily Wilcock, an expert at Myprotein India, advises: “Lie on a flat bench with a barbell resting on your eyeline. Grab the bar with both hands, more than shoulder-width apart. Keep your elbows open as you bring the bar towards your chest. Then, push the bar back up until your arms are straight, she says. It acts as a drop-set. 16 reps, 12 reps, 8 reps, 5 reps, 1 rep.” (Twitter/yoga_running)
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3. Squats: “When performing a squat, the student lowers the hips from a standing position and then rises back up. The hip and knee joints flex while the ankle joint dorsiflexes; conversely, when standing up, the hip and knee joints are extended while the ankle joint is plantarflexed. It helps increase muscle strength, hypertrophy and fat loss and increases bone density,” revealed trainer Vishal Subhash Bhatkar. (Shutterstock)
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4. Take a 3-exercise combo: Sherin Poojari recommended: “Push, pull and sit-ups: push-ups, namaskar, burpees Pull-up TRX pull, pull up, towel pull on rack. Crunch: sit-ups, mountain climbers, leg raises. Choose any of the push pull crunch movement. Do all 3 exercises for failed reps. Take a 1 minute break. Repeat 3-5 sets. It is important to guide the movements. The exercises can change depending on the movement. Therefore, it brings variation and also works the upper part of the body in all planes”. (Shutterstock)
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5. Seated Cable Rows: Emily Wilcock shared, “Get comfortable on the seated rowing machine with your legs on the platform in front of you. Sit on the seat with your back straight. Grab the handles with both hands. Pull the handles toward you, keeping your elbows close to your waist. Slowly release the movement so your arms are straight in front of you. Perform this exercise as a drop-set. In other words, complete 16 reps with a relatively light weight. Then 12 repetitions of a higher weight, then 8 and 4”. (Twitter/poiThePoi)
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Whether you skip cardio altogether and focus on your weight session, delay your cardio until the end of the session, get it out of the way at the beginning, or focus entirely on cardio – going to the gym is to go to the gym. Do what works for you, your goal, and keep this workout on the bench for when you want to mix it up. (Julia Larson/Anastasia Shuraeva)
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