Top 23 cardio exercises for building muscle and losing fat at home and in the gym

Top 23 cardio exercises for building muscle and losing fat at home and in the gym

Top 23 cardio exercises for building muscle and losing fat at home and in the gym

Cardio workouts are frequently used by people to develop their physical strength as well as exercise their strength and have a beautiful physique. However, if you continue to execute the same workout, you will become very bored. To keep your interest in the practice, you should expand your exercise inventory.

Repeating a movement bores you and makes you uninterested in exercising to reduce weight or establish your health. The following home aerobic routines with varying levels of intensity will not disappoint.

What is cardio exercise?

Cardio is an abbreviation for cardiovascular exercise, which is a type of heart workout that is quite popular around the world. Cardio is the utilization of exercises to increase and control your heart rate.

Cardio can bring numerous health benefits, including increased metabolism, fat burning, and blood circulation throughout the body.


Classification of cardio exercises

Cardio activities are classified into two types: HIIT and LISS.

  • HIIT stands for High Intensity Interval Training. This procedure is incredibly successful and acceptable for the vast majority of people. HIIT is a technique for burning calories that are produced during and after a workout. You can only workout for approximately 20-30 minutes because it is so intense. If you can continue to practice for a longer period of time, it indicates that you did not put all of your effort into the exercise.
  • LISS is an acronym for low-intensity steady-state exercise. Low-intensity cardio can assist your body recuperate in a short period of time, but long-term exercise will help burn excess fat in the body. Because this workout is gentle, you must extend the activity period beyond one hour if you want to properly burn calories and 20-30 minutes if you want to recover your body.

8 benefits of doing cardio

1. Promotes Heart Health

This is a must-have benefit when doing cardiac exercises. Your heart is also classified as a muscle. The heart will weaken if “exercise” is not performed.
However, if you frequently have shortness of breath or heart palpitations after merely a brief run or a few steps, you may need to practice aerobic workouts.
Cardio is an excellent cardiovascular activity that helps you breathe harder and deeper while also considerably lowering your risk of cardiovascular disease.

2. Strengthen blood vessels

Cardio workouts help to enlarge large and small blood vessels, allowing oxygen to flow to the muscles and improving suppleness, blood circulation, and blood sugar control.

Popular cardio workouts

  • Jogging: 20 minutes of exercise
  • Cycling outside: 5-10 minutes
  • Running on the treadmill: 10 minutes of exercise
  • Staircase Climbing
  • Rowing
  • leap rope (either double or single leap)
  • Running in rough terrain
  • Punch kicks into the sandbag on a regular basis
  • Aerobic workout to music
  • One or more exercises in location
  • A set of exercises performed in a row, with no break in between, employing equipment or weights.

Top 23 cardio exercises for building muscle and losing fat at home and in the gym

Women’s cardio exercises at home

Here are 16 cardio exercises you can do at home without using any equipment. You might also check out: Cardio exercises for women: 11 exercises for losing body fat in two weeks and cardio activities for men ranging from beginner to experienced.

1. Cardio exercise running heel to butt

Running heels to the buttocks is one of the most basic aerobic exercises for women. You can practice at home, the office, or anywhere else that is convenient for you. Simply stand and run in place, allowing your heels to touch your buttocks. Remember to maintain your spine straight while running.

2. Cardio with basic push-ups


  • In a push-up position, lower your knees and bend your legs up, keeping your arms straight.
  • At this moment, only your knees should touch the ground; your feet should not touch the ground.
  • Hold this position and push up, then use your hands to slowly lower your body while keeping your back straight until you feel the chest muscles stretch, then stop 1 beat.
  • You then elevate your body upwards, return to your starting posture, and exhale.

3. Cardio exercises for women – Deep exercises


  • Begin by standing with your legs straight and your arms straight up to the sky.
  • Then you bend over so that your hands are on the floor and your legs are straight.
  • You crawl forward with your hands until your body is straight horizontally (the plank exercise in yoga).
  • Then return to the upright position.

4. Cardio exercises for women running to raise the knee


The move’s name also says it all. Do the following to accomplish this:

  • Stand up straight with your feet shoulder width apart.
  • Then you sprint in place while raising your knees as high as possible.
  • Then you gradually raise your speed to develop your endurance.

5. Cardio exercise jumping arms swinging high


This is one of the workouts in the high-intensity cardio series that can successfully burn calories.

  • First and foremost, you are standing comfortably upright.
  • Then you jump, spread your legs wide, and hit your hands in an arc above your head.
  • Then you return your legs and arms to their previous positions.
  • Make the transfer as soon as feasible, buddy.

6. Arm and leg stretching exercises


Because the movements all hit the core area, this workout will be particularly effective in reducing belly fat. To accomplish this, you should:

  • Lie on your stomach with your arms and legs extended.
  • Stretch your arms and legs, then raise your left arm and right leg high, while the other hand and leg remain straight and not touching the floor.
  • Switch sides and continue for approximately 60 seconds.

7. On-the-spot high jump

  • You stand tall with your feet shoulder width apart.
  • To generate momentum, slowly bring your hands back and lower your body.
  • You then swing your arms forward and jump as high as you can.
  • Using your toes to land
  • The higher you jump, the faster you jump.

8. Jump on the spot with your knees bent


To execute this aerobic workout for ladies, you aim to jump up and bend your knees as much as possible.

9. Sit-ups and stretch legs

  • Sitting on the floor, you bend your legs so that your knees are close to your chest, your arms are extended behind you, and your elbows are slightly bent.
  • Then, slowly lean back, aiming to keep your torso stable while straightening and lifting your legs off the floor.
  • Then you withdraw your legs and repeat the exercise.

10. Climb the stairs

This is a pretty simple and straightforward task. Furthermore, you can practice this behavior when driving to work or waiting for the elevator. Climbing stairs on a regular basis will provide you with numerous health benefits, such as strengthening your body and improving your physique, such as bigger buttocks and slimmer thighs.

11. Basic squat exercise


Squatting with proper posture is an aerobic workout for women that can help burn fat, improve round 3, improve health, and increase body strength.

This cardio exercise for ladies is performed as follows:

  • You stand tall with your feet shoulder width apart.
  • Keep your face straight, your eyes front, your head up naturally (not too low or too high), and your hands clasped or parallel in front of your chest.
  • Lowering involves moving your hips and buttocks back and putting your weight on your heels rather than your toes.
  • The spine is now naturally straight, maintaining an open chest, wide shoulders, and contracted abs.
  • The knees must be extended to the sides so that they are aligned and not visible to the toes (be careful not to allow the knees to be too narrow or to exceed the toes).
  • When lowering, you breathe deeply and slowly through your nose, and when pushing up, you exhale swiftly through your lips.
  • Remember to keep the movement of the knee joint during the up and down action to practice toning for your third round.

Exercise tip: Squeeze your glutes while pushing up for maximum effect! You can also mix leaping in jump cardio to burn more calories and lose weight faster.

12. Cardio push-ups for women


Push-ups are cardio workouts for women that aim to tone the entire body, but endurance training and fat burning are also beneficial.

If you only have enough time in 1 day to do 1 exercise, then this is the best choice.

13. Basic plank exercise


  • Instead of straightening your arms, you bend them, resting your elbows on the ground and putting your weight onto your arms and toes.
  • For 30 seconds, hold this position with your back straight, elevate your buttocks, and try to breathe regularly. As you grow acclimated to it, you can raise it to a minute.
  • Then take a break and repeat.

When performing cardiac plank exercises, keep in mind that relaxing your back and buttocks will reduce the effectiveness of the workout.

14. Crunch exercise

This is a gentle cardio exercise for women that will effectively burn the stomach area.

  • You are lying on your back on the floor, your knees bent.
  • Put your hands behind your head without interlocking them.
  • Head lifted from the ground
  • You take a deep inhale and then exhale, drawing in your stomach and quickly lifting your shoulders off the floor.
  • You aim to reach the highest height possible, hold it for 1 second, and then exhale.
  • Lower your body slowly to the floor and breathe evenly.
  • Rep the procedure.

15. Triceps Dips Exercise


This is one of the best aerobic workouts for women’s back arms, chest, and front shoulders.

You perform this exercise as follows:

  • Hands should be shoulder-width apart on a chair or box attached to the back.
  • Straighten your legs first, then your arms, then your buttocks, with your elbows slightly bent to assist maintain your elbow joints and back arms taut.
  • Lower your shoulders and slowly bend your elbows to bring your body to a 90-degree angle with your elbows. Make sure your back is close to the chair.
  • Then, exhale strongly and forcibly push your arms back to the beginning position.

16. Lunges exercise


This cardio workout for women can help you grow your front thighs, back thighs, and buttocks fairly effectively. Lunges also assist you improve your balance and prevent injuries.

Long lunges (long strides) target the glutes more than short lunges (short steps), which target the front and rear thighs.

Cardio exercises at the gym

1. The crochet action


To complete the crochet workout, you must:

  • Stand up straight with your feet shoulder width apart.
  • Hold your hands in front of you, defensively, at chest level.
  • Next, punch in an arc from bottom to top while rotating slightly to the right (if using your left hand).
  • To execute the preceding technique, you will need the assistance of a friend with good physical power to place your hand in front of your chest or a sandbag as a tool for you to punch effectively.
  • Then you withdraw your hand and exchange hands. Try to finish it as soon as possible.
  • When exercising, keep in mind that you must tighten your abs for the best effects.

2. Do cardio on the treadmill

This is one of the aerobic workouts in the gym that is quite beneficial for weight loss. Try working out on the treadmill at your desired speed. You can also set the machine to stroll if you don’t want to run.

3. Climb stairs with the help of a machine

Stair climbing is a popular workout since it improves overall health while burning more calories than running and assisting in weight loss. Stair climbing machines are frequently seen in gyms to satisfy the needs of gymnasts.

4. Rowing with an exercise machine


Rowing on a machine is another cardio workout in the gym that can help you tone your entire body.

Rowing machines are usually extremely popular, so you may go to any gym to work out to help tone your body.

5. Cycling is a cardio exercise in the gym

You can also use the Airdine exercise equipment to ride a bike at the gym. This treadmill, like a treadmill, allows you to vary the friction; the higher the friction, the harder it is to pedal and the more energy it requires. This is an excellent strategy to burn excess body fat. This type of machine, however, is not commonly encountered in gyms.

6. Full body exercise with Elliptical exercise machine


This is a gym machine that allows you to enhance the intensity of your movements while reducing the impact on your joints. However, you must maintain 70-80% of your maximal heart rate during each exercise. Increase the intensity of your workout four times each week to raise your heart rate and burn tummy fat.

7. Lifting weights is cardio exercise in the gym


Weight training in the gym will not only help you improve your overall health and metabolism, but it will also make you stronger and allow you to train more thoroughly.



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