Quick cardio exercises elevate the heart rate in a hurry and cause you to burn a large number of calories. If done on a regular basis, such exercise will enable you to lose weight and will also improve your aerobic capacity. The American College of Sports Medicine recommends 60 to 90 minutes of cardio, five days a week to lose weight. Choose a form that you enjoy and will stick with. Because of the higher intensity of quick cardio exercises, make sure you have your doctor's clearance before attempting them.
Jumping Rope
Jumping rope is a form of plyometric training. Plyometrics are done in a fast, explosive motion. This type of cardio not only burns calories but it also tones the calves, shoulders and upper arms. To jump rope, grab the handles, swing it around your body and hop over it repetitively. Spice up your workouts by doing variations like one foot hops, alternating feet, double swings and twisting hops. Weighted jump ropes are also available. If you use one of these, you will tax your muscles with more emphasis.
Jumping Jacks
Jumping jacks is a calisthenic exercise that elevates your heart rate quickly. It also works your legs, glutes and shoulders all at the same time. While standing with your feet together and arms at your sides, jump in the air as you move your arms above your head and together. As you do this, spread your legs out into a wide stance. As soon as your feet touch the ground, quickly spring up and continue this motion. To increase your resistance, wear ankle and wrist weights while jumping.
Power Walking
Power walking is similar to regular walking except you accentuate your movements. Instead of just moving along at a leisure pace, forcefully swing your arms and walk briskly. This added intensity will cause you to work your muscles with more authority and it will also elevate your heart rate to a higher degree.
Running
Running causes more impact on the joints than walking, but it is also more vigorous. To really challenge yourself, perform interval training. This is done by alternating your intensity back and forth from high to low. You can do this on flat ground or incorporate hills into your intervals. Wind sprints are another form of intervals that are short and intense. Run as hard as you can for twenty or more seconds, rest completely for 40 seconds and repeat.
Biking
Biking is a form of cardio done on an outdoor bike, upright stationary bike or recumbent stationary bike. The recumbent bike has a backrest and the pedals are out in front of you. All of these bikes burn calories and tone your glutes, quadriceps, hamstrings and calves.
Stair Climbing
Stair climbing is performed on a stair climber. This cardio machine has a small set of revolving steps that you continuously walk on for the duration of your workout. Not only does it burn calories, but it also taxes your glutes and thighs forcefully. To maximize your workouts, do not lean on the handrails.
Arm Ergometer
Arm ergometry is a type of cardio that only involves the upper body. To operate this machine, sit on the seat, grab the cranks and move them around in a fast, circular motion. The cranks closely resemble regular bicycle cranks.
