Cardiovascular (aka Cardio) exercise is vital for good health. By making your blood pump faster cardio gets your heart rate up. Therefore, more oxygen is delivered throughout your body, keeping your heart and lungs healthy. A regular cardio routine not only helps you maintain or lose weight, it also reduces your risk for disease and gives you better sleep (which we can all use right now).   

With gyms currently closed due to COVID-19, some people are letting go of the healthy fitness routine.  The good news is you don’t have to! There are many exercises you can enjoy at home and the fitness experts at DrivenFit+SWS are helping you keep after it with virtual training. Between workouts tailored to you, here our trainers share can’t miss cardio moves for all fitness levels! 

Basic Cardio Moves:

1. High knees –You can do this anywhere with minimal space.  You will lift your knees one at a time as high as possible and at your own pace. 
2. Butt kicks –The opposite of high knees. You’ll lift your heels up toward your butt, instead of lifting your knees up high.  
3. Lateral shuffles –This move improves your improving your side-to-side coordination while your heart rate. Shuffle left and right for the same amount of space, to evenly work both sides. 
4. Crab walk –A fun way to get your blood flowing while strengthening your core, back, upper arms and legs. 
5. Jumping jacks –This classic move works your entire body while increasing your heart rate. A wonderful warm-up or for in-between circuits. 

Intermediate-Level Cardio:  

As you build strength and endurance, move on to incorporate these intermediate moves. 

1. Squat jumps –By adding a jump, the regular squat is can turn into an explosive cardio workout. 
2. Lunge jumps –Get your heart rate pumping when you combine standard lunges and jumps. 
3. Box jumps –The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins. 
4. Plank jacks –This exercise is like a horizontal jumping jack. As you quickly move your legs, it forces your arms to support your weight. 
5. Inchworm crawl –Seems simple, but gets your heart pumping! During the inchworm, the motion of walking your hands and feet forward will put your heart and muscles to work. 

Advanced Cardio Moves: 

Work on these advanced cardio moves, when you’re up for a challenge or training: 

1. Mountain climbers –The mountain climber is an intense full-body exercise. If you’re new to the move, start slow and gradually pick up the pace.
2. Plank ski hops –Plank ski hops, also called plank skiers, combine planks and rotational jumps. The turning movement of the jump will challenge your strength and endurance. 
3. Diagonal jumps –The diagonal jump takes the lunge jump to the next level. Instead of facing forward, you’ll rotate your body during each jump for an extra heart-pumping move. 
4. Rotational jacks –Rotational jacks combine jumps, squats, and body twists. Together, these movements will fire up your muscles and heart rate. 
5. Burpees –The burpee, which involves a squat, jump, and pushup, will engage your entire body. 

Need more support and structure? Our Tampa based trainers can work with you one-on-one to provide virtual support to stay driven! Try a free 50–minute virtual training session today or call or text: (813) 440-3016 to chat with a trainer. 

Make the Most Out of Your Workouts 

Invite a friend. Exercise is always more fun with a workout buddy.  Learn how to trick yourself into a more intense workout while training your mind and body. 

Aim for 150 minutes. Over the course of the week, aim to get at least 150 minutes of moderate activity. You can spread this out over time by doing 30-minute sessions five days a week. 

When you’re not accustomed to going to the gym regularly, it’s a great idea to hire a personal trainer who will get you started on the right track.  Keep in mind adding one-on-one attention will improve your muscular balance while adding customized road map.  Our fitness experts will work with you to make sure your routine is a good match for your body and fitness goals.  

Be Safe 

If you haven’t exercised in a while or if you’re new to exercise, speak to your healthcare provider before beginning any new workout programs. Warm up. Start each session with a 5- to 10-minute warmup. This will increase your blood flow and relax your muscles, lowering your risk of injury.  Cool down. Instead of abruptly stopping your workout, slow down during the last 5 to 10 minutes. 

You should also consult your provider if you have: 

• diabetes 
• hypertension 
• heart disease 
• arthritis 
• lung conditions 
• past or current injuries 

To exercise safely you might need to take certain precautions. Listen to your body and be sure to progress gradually by slowly increasing intensity and speed, to lower the risk of injury. Call or Text: (813) 440-3016 for more information on working out safely. 

Staying Fit 

You don’t even need to leave your home to add cardio or training to your fitness routine.  Keep your muscles, heart, and lungs healthy by incorporating cardio into your life. When trying any new fitness moves just remember to warm up and start slow. 

Stay driven! Secure your free 50–minute virtual training session online with a DrivenFit personal trainer today –  call or text: (813) 440-3016.