20 Minute Full Body Cardio HIIT Workout [NO REPEAT]

By rjoachim | April 9, 2023

Cardiovascular, or cardio, exercises are any exercises that increase a person’s heart rate. Cardio exercises can be beneficial to people who want to reach or maintain a moderate weight or stay healthy .According to the American Heart Association (AHA), an adult should get at least 150 minutes Trusted Source of moderate intensity aerobic exercise per week or 75 minutes of high intensity aerobic exercise per week.

Cardio exercises can have many beneficial effects on a person’s body. A 2015 study found that people who completed a 4-week cardio exercise program had:

  • an increased sense of well-being
  • a decrease in psychological distress
  • a decrease in perceived stress
  • less emotional exhaustion

Cardio exercises may also be helpful for people who would like to lose weight. Researchers found that female participants who attended a Zumba class for 8 weeks had statistically significant effects in:

  • body fat mass reduction
  • body weight loss improvement
  • body mass index improvement
  • fat percentage reduction
  • Jump rope
  • Jump rope is an effective form of cardio exercise. Jumping rope strengthens calf muscles and improves the elasticity of surrounding tendons and connective tissue. Jump rope also uses the arm muscles, as well as the muscles of the abdomen.
  • Instructions
  • Lightly grip the handles of the jump rope.
  • Relax the shoulders and keep the elbows close to the torso.
  • Gently bend the knees.
  • Rotate the rope from the wrist and keep a smooth arc as the rope passes overhead.
  • Jump low to reduce impact on the knees and ankles.
  • The National Heart, Lung, and Blood Institute recommend 15 minutesTrusted Source of jump rope exercises as part of a person’s daily moderate intensity exercise.
    • https://www.medicalnewstoday.com/articles/best-cardio-workouts#home-cardio-exercises
Posted in Exercise & Fitness