Cardio Exercises have long been touted as the perfect fat burning tool for those trying to burn calories and lose weight. Since cardio or cardiovascular pertains to the heart, performing these exercises not only help achieve fat-loss goals but also improve your overall heart health and well-being.

Undoubtedly, the kind of exercise choice will depend on your interests and goals. For instance, if you want to build endurance, or shed a few pounds, then running or swimming is for you. However, if you’re looking to shed the pounds quickly, high-intensity interval training (HIIT) is probably your go-to exercise choice.

While summer is just around the corner, here are some cardio exercises to help you get into your best shape with a workout to suit your goals and interest!

Full body cardio workout plan for Beginners

The first question most newbies ask is, “How long should a cardio workout be?” Typically experts recommend anywhere from 20-60 mins depending on the type of work of course. For example, an HIIT workout tends to involve short bursts of cardio exercises followed by periods of rest. However, if you choose to get your cardio fix from running a longer time is advisable.

List of Cardio Exercises

Level I - 3 sets Level II- 5 sets Level III- 7 sets (allow 2 mins of rest after every set)

10 Side Jacks

30 Jumping Jacks

10 Side Jacks

10 March steps

30 High Knees

10 March Steps

Cardio workout for Women

If you’re looking for cardio exercises for weight loss, you’ve come to the right place. HIIT workouts have been known to accelerate fat burn, help muscle tone and rev up heart rates in a short time. For the modern day woman who is balancing her professional, social and family life, 24 hours often seems less. If you find yourself in this kind of pickle, here’s a fast and effective workout just for you:

20 squats

15 second plank hold

25 crunches

35 jumping jacks

15 lunges

25 second wall sit

10 sit ups

10 butt kicks

5 pushups

Cardio workout for Men

Have you ever found yourself contemplating ‘Which cardio burns the most fat?” or better still “What is the best cardio workout for me?”. If you’ve asked yourself these daunting questions before,  you should know that you don’t need gruesome long workouts to stay in shape. Simple daily activities like running outdoors, taking a meditative walk in nature, running on the treadmill or the elliptical and climbing stairs could be integral to your fitness journey. If you’re looking for some cardio workouts at the gym or your home try this:

Level I - 3 sets Level II- 5 sets Level III- 7 sets (allow 2 mins of rest after every set)

30 second Burpee

30 second High Knees

30 second Plank Hold

30 second  Mountain Climbers

30 second Push Ups

30 second Squats

30 second Burpee

30 second Plank Crunches

30 second Flutter Kicks

30 second Squat Hold

So with all your cardio questions answered, here’s to nailing that summer body!