Walking
Walking is a simple form of cardio that you can do nearly anywhere. The key is to get your heart rate elevated during workouts. You need to walk at a brisk pace. Walking up hills is an easy way to make your workouts more challenging, and you can also perform interval training by alternating your pace back and forth from fast to slow. According to the Mayo Clinic, interval training can boost your caloric expenditure.
Running
Running is a more intense, higher-impact form of cardio than walking. Choose this type of cardio only if you have healthy joints and do not suffer from back pain. Sprinting is an intense form of running that not only boosts your caloric expenditure, but also amps your metabolism when you are done. The best way to do sprints is to run all out for a set amount of time, rest completely for double that time frame and sprint again. For example, if you sprint for 20 seconds, rest for 40. Once you are finished, repeat this process for the rest of your workout.
Step Aerobics
Step aerobics is an old-school form of cardio commonly done in a class setting. Aerobic planks are stacked on risers and you perform multiple step combinations for 60 to 90 minutes as you are directed by an instructor. Depending on the class, the movement patterns are low or high impact. A high-impact class, for example, would involve hopping and jumping.
Kickboxing
Kickboxing is a low-impact form of cardio where you throw combinations of kicks and punches in the air to the beat of music. This is generally done in a class setting, but you can perform kickboxing on your own as well. In some cases, body-weight and light-dumbbell exercises are blended. This helps you build muscle and burn calories at the same time. By building muscle, you increase your resting metabolism.
Elliptical Training
Elliptical training is a low-impact form of cardio that works your upper and lower body. To use an elliptical, stand on the pedals, grab the upright poles and move your arms and legs back and forth as if you were cross-country skiing. According to Spine-Health, ellipticals cause little stress on the bones, joints and spine.
Rowing
Rowing is a full-body type of cardio performed from a seated position on a rowing machine. To use the rower, slip your feet into the foot holds, grab the handle and pull it toward your stomach as you push yourself backward. Slowly slide forward as you extend your arms, and repeat. You are basically simulating the motion of rowing in actual boat. This burns calories and works your arms, back, legs and shoulders simultaneously.
