By: Northwestern Medicine Kishwaukee Health & Wellness Center Staff
There are days when using large fitness equipment is not an option. That’s when stationary exercises come to the rescue. Perfect for small spaces, they can be done at home, outside, or on the go. According to Healthline, some exercises can really get your heart pumping. Here are our top three favorite cardio exercises from Healthline for you to try.
You might remember the American Heart Association’s Jump Rope for Heart program in schools. As a kid or an adult, jump roping is a great cardio exercise that you can start at any age.
Healthline notes that jump roping is a low-impact activity that can deliver high-intensity results in just 10 minutes. The best part is that you only need one piece of equipment, a jump rope, which is easily available at a local sporting goods or department store. For added resistance, consider buying a weighted fitness jump rope as well. Healthline also recommends this pro tip before you grab the rope: keep your arms close to your body for better stability.
Mountain climbers are often used in circuit training because they engage multiple muscle groups simultaneously. To increase the intensity, speed up your foot shuffles. This exercise can quickly raise your heart rate while remaining stationary. Healthline advises keeping your back straight, not arched, to avoid injury. Healthline also suggests following a cardio HIIT ratio of six to eight rounds of fast movement, with 10-second rests in between.
Kickboxing combos can be done at home by air punching, with no materials needed. Healthline mentions that kickboxing is a great cardio workout because the sharp movements can power up your pulse. Practice these exercises at home or visit the center for more cardio classes. It is never too late to care for your heart.
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References:
Chander, Raj. “9 Great Exercises For People Who Hate Running.” Healthline. November 21, 2019. https://www.healthline.com/health/fitness/cardio-exercises-no-running#Non-machine-cardio
Reeves, Gillian. “What Muscles Do Mountain Climbers Work?” Healthline. March 10, 2022.
https://www.healthline.com/health/fitness/what-do-mountain-climbers-work
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