Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year


Wanting to start off with a good cardio routine at the beginning of the year is one thing, getting down to creating a workout plan and actually doing it is a whole other ball game.

Weather you are confused about the type of cardio exercises that give you the most benefit and would be best suited for you or just need to draw inspiration from the sheer amount of benefits these exercises give you, here’s what you need to know. 


Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

As one of the most basic easy-to-do and accessible exercises walking is activity that can be performed anywhere and at anytime. It makes sense to choose this over other activities if you’re looking for low-resistance activity that is uber convenient. 

The muscles it works on

It uses your abdominal muscles and all lower body parts like your glutes, thighs, hips and calves. Even your arms get a good workout as you constantly pump them while you walk. 

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

The amount of calories it burns

Walking at average speed of about 3.5 mph for 30 minutes at around 17 minutes per mile can burn between 120 to 178 calories depending on your weight (125-185 pounds). 


Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

This one’s a no brainer. But if you’ve been giving it a skip because you find running boring, know that as an activity running grows on you with time and the benefits are unsurpassed. 

The muscles it works on

Similar to walking, running works on your core, glutes and leg muscles. It also works your arms since you need to engage them to propel yourself forward. 

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

The amount of calories it burns

Running at a pace of 5 mph or a 12-minute mile can burn anywhere between 240 to 255 calories in 30 minutes. Whereas, running at a pace of 7.5 mph or an 8-minute mile can burn anywhere between 375 to 555 calories.


Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

If the adventure is what you seek and you don’t mind investing some dough on a bicycle, biking can be a refreshing activity with a number of cardiovascular benefits, along with improving your mental health. 

The muscles it works on 

Although it mostly does hit your lower body and core the fact that it uses a lot of your upper body to balance yourself makes it effective for your entire body. 

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

The amount of calories it burns

Cycling between 12 to 13.9 mph burns between 240 to 355 calories in 30-minutes, while 14 to 15.9 mph burns between 300 to 444 calories. 

Jump rope

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

As basic as this activity is it probably one of the convenient and quickest ways to burn a ton of calories in the least amount of time. All you need is a jump rope and just enough space to use the skipping rope. 

The muscles it works on

Skipping helps burn fat from all over your body, including your shoulders, upper arms, chest, abdominal and back. It lays heavy emphasis on your calves and enhances your bone density.

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

The amount of calories it burns

You could end up burning anywhere from 300 to 444 calories in 30-minutes. 

Indoor rowing (on a rower)

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

A staple of most gyms now, you could get one for your home. You just need enough space to place a rower and position yourself on it. Not only does rowing improve your cardiovascular fitness and body composition but it also can help enhance your overall fitness conditioning. 

The muscles it works on

The motion you perform on a rower works on majorly on your upper back, shoulders, arms, core, hamstrings, glutes, quads 

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

The amount of calories it burns

While 30-minutes of moderate intensity rowing burns anywhere from 210 to 311 calories, raising the intensity of rowing can burn anywhere between 255 to 377. 


Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

It may not be ideal in these weather conditions but it makes for a great full body workout for the summer that puts the least amount of stress on your joints.  Swimming is one such activity that is tremendous for building muscular strength and endurance. 

The muscles it works on

It hits all the major muscle groups in your upper and lower body. 

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

The amount of calories it burns

While you can burn anywhere between 180 to 266 calories in 30-mintues of regular swimming, breaststroke for instance can burn anywhere from 300 to 400 calories. 

High intensity body weight workouts 

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

If you’re into using your body as tool to exercise, you can’t get much better than body weight exercises. Not only will it burn fat but it will also carve and sculpt your body better than any other cardiovascular workouts.

The muscles it works

You can practically work, tone or even build muscle on any part of your body as well as blast fat from everywhere.

Here’s Why You Should Pick Up One Of These Cardiovascular Exercises To Start Off This Year

The amount of calories it burns

You can burn anywhere from 350-400 calories, if not more, in a high intensity workout where you’re putting your body under the pump; more than any other activity.


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