ˈkärdēō/

Cardio. I’m not a fan. The thought of having to go to the gym to get on a stair stepper or elliptical machine just bores me and I know I’m not alone. I hear it almost every day, cardio sucks, but there are so many benefits to doing cardio besides just burning fat.

Benefits:

• Heart health

• Improves memory

• Increase blood circulation which leads to better skin

• Reduces chances of type II diabetes

• Releases endorphins that helps increase energy, fight depression, anxiety and enhance mood

• Helps control blood sugar

So don’t skip the cardio, instead here are some alternative ways to get your heart rate up!

• Classes. Gyms offer free classes with memberships so don’t be afraid to try. Some of my favorites are:

• Kickboxing

• Bootcamp

• Pilates

• Go Outdoors. Nature alone can be a great distraction.

• Explore and run trails around your area

• Jog out on the beach.

• Take it back to high school, literally. Go to a high school and use their track.

• 40 yard dash

• Side shuffles

• Cone drills

• Plyometrics

• Run with a friend or workout buddy and get competitive.

• Circuits and HIIT workouts. One of my favorites for cardio days. Here’s one to try…. exercise :20, rest :40, repeat 3x:

• Jumping Jacks

• Mountain Climbers

• Plyo Push Ups

• Tuck Jumps

• Burpees

• Up-Down Plank

When it comes to training, don’t restrict yourself, just get up and move! Remember the definition of cardio is any exercise that raises your heart rate. The longer you do cardio doesn’t always mean better and it doesn’t have to be on a standard cardio machine, but don’t forget an important element to burning fat and that’s doing cardio at your target heart rate. My favorite formula is the karvonen heart rate formula. Calculate it at 60%-70% intensity. (Up the intensity when doing HIIT type workouts.)