Cardio exercises for men from basic to advanced

Cardiovascular, commonly known as cardio, are exercises that increase the heart rate. Cardio exercises for men not only aid in weight loss and fat loss. Above all, cardio also strengthens the heart and lungs of the exerciser. Let’s learn about cardio exercises for men through the following article!

Cardio exercises for men at home

Basic cardio exercises for men

Skipping

Jumping rope is one of the most effective cardio exercises for men. Jumping rope strengthens the calf muscles and improves the elasticity of the surrounding tendons and connective tissue. Jumping rope also uses your arm muscles, as well as your abs.

As a recommendation, 15 minutes of jumping rope a day is a moderate-intensity cardio exercise to do.

Cardio exercises for men: Jumping Jacks

Jumping Jacks exercises will work the whole body. This will be an activity that helps strengthen the heart, lungs and muscles. This action is performed as follows:

1. Stand up straight, arms out to the sides and feet wide apart.
2. Jump, bringing your arms to your sides and legs to the midline.
3. Jump again, extending your arms and legs.
4. Repeat.

Run in place

According to research , running in place can reduce muscle fatigue, while helping to strengthen muscles. In addition, running in place also improves gait and lumbar flexibility. Running in place can become an interval training exercise (HIIT).

In cardio for men, you can repeat running in place for different lengths of time. Suggestions for you to do interval exercises with running in place:

1. Run in place for 2 minutes.
2. Increase speed for 1 minute.
3. Rest for 1 minute.
4. Jog in place for 3 minutes.
5. Rest for 1 minute.

Jump Squat

Jump Squat consists of regular squat movements combined with jumping. Jump Squats will help tone the buttocks and thighs. In addition, Squats also help increase the flexibility of the knee, hip and ankle joints. How to Jump Squat Correctly:

1. Stand with your feet and arms along the sides of your body.
2. Squat until knees are at a 90-degree angle, swinging arms back.
3. Swing your arms forward and jump.
4. Ground and repeat.

Advanced men’s cardio exercises

Burpees

B urpees are challenging cardio exercises for men. It works on many major muscle groups in the body. The burpee exercise basically consists of two parts: push-ups followed by jumping in the air.

Burpees are high-intensity exercise. Doing burpees many times in a row can wear you out. But this versatile exercise can help you build strength and endurance. At the same time, burpees also help burn calories and promote heart health. Doing:

1. Erect
2. Squat, put your hands on the ground.
3. Jump your legs back so that they are straight.
4. Jump your feet to return to a squat position.
5. Stand up.
6. Jump into position.
7. Repeat.

Kettlebell swing (swinging with warm dumbbells)

This is considered the ideal full-body move for men’s cardio exercises. “ Turn the weights” Kettlebell targets muscle groups in both the upper and lower body. In particular, the Kettlebell swing movement targets the following muscles: gluteal muscles, hamstrings, erectors of the spine and muscles of the upper back. You can do the Kettlebell swing by following these steps:

• Spread your feet shoulder width apart. You need to pay attention to keep your back straight.
• Inhale and push your hips back.
• Slightly bend your knees to bring the weights between your legs.
• Push your hips forward to swing the dumbbells out in front of you and up to shoulder height.
• Inhale and lower the warm weight between your legs by pushing your hips back.

Mountain climbers

The “climbing” move is an advanced exercise that works your entire body, especially your lower body. Proceed as follows:

• Start in a push-up position with your right leg extended behind you and your left foot close to your chest with your toes touching the ground.
• Keeping your hands on the ground and hip-width apart, quickly switch positions of your legs.
• Continue alternating pins.

Cardio exercises for men: The inchworm

The Inchworm is also a full-body cardio exercise that helps you improve mobility. Especially shoulder strength. Doing:

• Start in a relaxed standing position.
• Bend over, quickly touching your toes before reaching into a push-up position.
• Do push-ups.
• Walk your feet toward your hands and lift your hips upwards, similar to downwards.
• Bend your feet toward your hands as close as possible before reaching your arms out to return to the push-up position.

HIIT – High Intensity Interval Training

High-intensity interval training will give you a complete workout. HIIT will help you achieve quick results, whether you lose weight, gain muscle or simply lose body fat.

Regular HIIT training is effective for weight loss and belly fat loss, according to research published in the Journal of Medicine and Science, Sports and Exercise column.

For effective fat loss, you can alternate high-intensity exercises with low-intensity movements. For example, you can alternate between 30-60 seconds of high-intensity cycling, with 60 seconds of low-intensity cycling.

Suggestions for you: 5 HIIT exercises to reduce belly fat to help you slimmer

Cardio exercises for men in 7 days

The ideal cardio workouts for men will depend on what parts you’re interested in, and your fitness level. The key to achieving the best results is to have a regular practice routine. Therefore, keep a regular exercise routine to achieve the best results. The following is an example of a basic weekly cardio workout for men.

Day 1

• 20-30 minutes high intensity HIIT workout
• 5-10 minutes abs workout
• 20 minutes lower body workout with Jump Squats.

Day 2

• 30-45 minutes of continuous cardio (actions: rowing, cycling, walking uphill, elliptical exercise, etc.)
• 10 minutes abs workout
• 10-20 minutes of arm exercises.

Day 3

REST DAY!!! You have a day to rest. Or else, you can do 30-60 minutes of low-intensity aerobics.

4th

A continuous training exercise includes:

• Warm-up: 5 minutes. N skipping rope: 5 minutes. Rest time: 1 minute.
• Squats: 5 minutes. Plank and weightlifting: 5 minutes. Rest time: 1 minute.
• Jump Jacks: 5 minutes. Rest time: 1 minute
• Inchworm exercise: 5 minutes. Rest time: 1 minute
• Perform coordinated squat jumps: 5 minutes.

Day 5

• 30-60 minutes of combined cardio (Burpees, The inchworm, Mountain climbers, Jumping Jacks, Running in place, Jump Squat)
• 10 minutes abs workout
• 10-20 minutes chest and shoulder exercises (chest presses, push-ups, shoulder presses, etc.).

6th

• 20-30 minutes of high intensity HIIT workout
• 10 minutes abs workout
• 20 minutes back workout

7th

• REST DAY! If you don’t want to take a break, you can do 30-60 minutes of low-intensity aerobic exercise.

Benefits of cardio

The most recognizable benefit from cardio exercises is weight loss. However, cardio exercises have many other health benefits, including:

Cardio helps train a healthy heart

Our heart needs regular exercise to stay healthy and improve the flow of oxygen in the body. Cardio will help the heart work better. As a result, your performance will be more optimal.

Cardio creates a powerful circulatory system

When you exercise, the cells in your body need more nutrients and oxygen to stay active. When you do cardio, your heart increases blood flow and strengthens blood vessels. Your cells get more nutrients.

Cardio makes you happy

When you exercise, your body releases endorphins. They are known as ‘happy’ hormones because they lift your mood and can help alleviate depression.

In general, cardio exercises are good for the heart and promote the respiratory system to work. Not to mention the physical aspect, cardio training can make your mental life better. According to a 2015 study , people who practiced cardio for 4 weeks also received the following benefits:

• Increase happiness
• Reduce perceived stress
• Less emotional exhaustion.

Is doing a lot of cardio good?

According to the recommendations of the American College of Sports Medicine, each week you should spend about 150 minutes doing moderate-intensity cardio exercises for men. For vigorous-intensity exercise, or a combination of moderate-intensity movements, you should do about 75 minutes/week. If you do HIIT, you only need 3 sessions per week. With intense intensity from HIIT exercises, each session should be about 25–30 minutes.

With the intensity of training as above, you will not be overwhelmed and always feel full of energy and motivation to go to the gym every day.

Please read in detail: How much cardio should you do?

Tips for effective and safe cardio

If you want to maximize the effectiveness of your cardio, you can try the following:

• Make sure you warm up first and cool down after each workout
• Give your body time to recover between workouts
• Maintain healthy, balanced eating habits
• Provide enough water the body needs
• Start slowly, and gradually build strength and stamina

In addition, to avoid injuries when doing cardio, please note:

• Choose exercises wisely.

When you start with cardio exercises for men, choose exercises that you are capable of doing. Consider your physical fitness, whether the practice space can meet the exercise or not. You absolutely do not do it at an intensity that could cause injury.

You should start from easy to medium. Then increase the intensity over time. With the right exercise selection, you will be able to avoid injury, or overtraining.

• Plan your week.

To stay safe and maximize your workout, it’s helpful to plan your week.

For instance, when you’re just starting out, doing men’s cardio every day can burn you out. This can affect the performance of the whole week. If you plan your exercises in advance, you will avoid overtraining, or undertraining.

• Use a heart rate monitor/meter.

Experts recommend wearing a heart rate monitor to measure the intensity of your cardio exercise. This is the fastest way to keep your body safe. At the same time, heart rate monitoring will also effectively support your training process over time.

Cardio exercises for men don’t just give you a beautiful body. At the same time, it also helps you have a healthy heart and positive spirit. It’s important to note that being healthy and achieving or maintaining a moderate weight requires a combination of a balanced diet and exercise.