It is, therefore, difficult to set time apart fully to work out especially due to the tight schedules that are associated with today’s lifestyle. But at the same time, maintaining good health and looks is not a question of hours spent at the gym.
In other words, you can lose calories, enhance the metabolic rate of your body and increase the health of your heart in just half an hour of cardio exercises. In this article, the reader will find a detailed and rather short cardiovascular workout plan suited for people with active lifestyles.
Warm-Up
St stretching should not be rushed but should take relatively longer so as to prepare the muscles for a rigorous workout to avoid injuries. Spend 5 minutes warming up with the following exercises:
Arm Circles: Hold your hands gracefully and walk on the toe-raising 30 seconds and with feet apart and walk for next 30 seconds with rotating your arms forward.
Leg Swings: Stand with your back against a wall and grasp the wall with one hand; the swing the concerned leg and move it forward and backward for half a minute. Switch legs and repeat.
Dynamic Stretches: Stretch out gently using movements like running in place, giant steps, and high kicks prior to commencing the actual exercises.
High-Intensity Interval Training (HIIT)
HIIT workouts are perfect for losing as many calories as possible in the shortest amount of time. The given routine includes the exercising for 20 seconds and then resting for 10 seconds, for 4 minutes of every exercise.
Jumping Jacks
With jumping jacks you engage the whole body and it also raises your heart rate to a higher level.
- Stand at ease with your legs parallel to each other, and your arms down by your sides.
- Part your legs and swing your arms over your head when jumping.
- Chop back to the standing position and continue for 20 seconds.
Burpees
Burpees are an effective move, which affects most of the body muscles.
- Starting on your feet, immediately lower into a squat position with the palms on the floor.
- Place your feet flat on the floor, getting back into a plank, and then stand up from the squat.
- A jump should be made up from the squat position; the arms should be raised over the head.
- Repeat for 20 seconds.
High Knees
High knees are effective in cardiovascular exercises as well as the leg muscles.
- Kink your legs with fair space between your feet.
- Bend one of the knees towards the chest and as soon as one is an inch from the chest move the second knee.
- Go on appending knee swings at the maximum pace for twenty seconds.
Mountain Climbers
Another type of exercise that also engages the whole body is mountain climbers.
- This exercise begins in a plank posture with your palms flat on the floor and your hands positioned slightly wider than the shoulders’ width apart.
- Bend the right knee and pull it closer to the chest and then extend it back and switch to bending the left knee.
- Proceed in cycling the legs fast for another 20 seconds.
Steady-State Cardio
After the HIIT section, swap to 10 minutes of moderate pacing, or lower-intensity cardio, to keep a continuous heart rate going.
Jogging in Place
Running on the spot is a also one of the best and uncomplicated methods to maintain a high rate of your heart.
- High knee jog or jog in place for 5 minutes.
Step-Ups
Step-ups mainly relate to the legs and glutes and undergo cardiovascular training.
- Chairs or benches are preferred, definitely a sturdier one.
- Putting your right foot one step forward and then your left foot one step forward, and then returning back to the initial position by taking one step back with each foot.
- Carry on cycling with opposite limbs for 5 minutes.
Cool Down
The procedure enables the body to regain its standard state and as a result avoid joint stiffness that is associated with body aches.
- Stretching: Do 5 five minute full body stretching and ensure that each stretch lasts for 30 seconds.
- Deep Breathing: Do breathing exercises to calm you down and also to help decrease your pulse rate.
FAQs
How often would it be appropriate, for instance, to perform this thirty minutes cardio exercise?
To achieve the best outcomes, it is ideal to do this workout 3-4 times a week.
Need to ask about changes if there are problems with the joints.
Yes, there is flexibility, for instance, you can switch between high impact and low impact exercises; high knees and marching in place.
How does exercising for half an hour of cardio have the positive effects on the human body?
A fast cardio session benefits in increase in heart health, calorie usage, mood elevation, and in addition to improvement in the quality of fitness.
Should warm-up and cool down be done?
Well, yes, warming-up helps prepare your body for exercise and at the same time, cooling down minimizes the aches and tightness of muscles.
Here is the entire workout plan in a single table :
Section Exercise Description Duration Warm-Up Arm Circles Hold your hands
gracefully and walk on the toe-raising for 30 seconds and with feet apart,
walk for next 30 seconds while rotating your arms forward. 1 minute Leg Swings Stand with
your back against a wall and grasp the wall with one hand; swing the concerned
leg forward and backward for half a minute. Switch legs and repeat. 1 minute Dynamic Stretches Stretch out gently
using movements like running in place, giant steps, and high kicks prior to
commencing the actual exercises. 3 minutes HIIT Jumping
Jacks Stand at
ease with your legs parallel to each other, and your arms down by your sides.
Part your legs and swing your arms over your head when jumping. Chop back to
the standing position and continue for 20 seconds. 4 minutes Burpees Starting on your
feet, immediately lower into a squat position with the palms on the floor.
Place your feet flat on the floor, getting back into a plank, and then stand
up from the squat. A jump should be made up from the squat position; the arms
should be raised over the head. Repeat for 20 seconds. 4 minutes High Knees Kink your
legs with fair space between your feet. Bend one of the knees towards the
chest and as soon as one is an inch from the chest move the second knee. Go
on appending knee swings at the maximum pace for twenty seconds. 4 minutes Mountain Climbers This exercise begins
in a plank posture with your palms flat on the floor and your hands
positioned slightly wider than the shoulders’ width apart. Bend the right
knee and pull it closer to the chest and then extend it back and switch to
bending the left knee. Proceed in cycling the legs fast for another 20
seconds. 4 minutes Steady-State Cardio Jogging in
Place Running on
the spot is also one of the best and uncomplicated methods to maintain a high
rate of your heart. High knee jog or jog in place. 5 minutes Step-Ups Chairs or benches are
preferred, definitely a sturdier one. Putting your right foot one step
forward and then your left foot one step forward, and then returning back to
the initial position by taking one step back with each foot. Carry on cycling
with opposite limbs. 5 minutes Cool Down Stretching Do a
5-minute full body stretching and ensure that each stretch lasts for 30
seconds. 5 minutes Deep Breathing Do breathing
exercises to calm you down and also to help decrease your pulse rate. 5 minutes