No fitness plan is complete without aerobic activity
While resistance and strength work ensure sleek bodywork or toned
muscles, the smooth running of your heart and lungs – which together
make up your body’s engine – depend on cardio exercise
Walking
Cardio doesn’t get more accessible, but the benefits are ultra-sophisticated. It uses the same muscles as running – with considerably less impact on the joints – strengthening thighs, hips and bum, and burning upwards of 150 calories an hour, depending on your effort level
Swimming
Did you know the resistance created by water means 30 minutes of activity in the pool is equivalent to 45 minutes of the same activity on land? Although it places no load on the body, swimming is a whole-body workout – it engages all the main muscle groups, burns more than 200 calories in 30 minutes – even at a steady pace – and is a great stress-reliever
Running
Running can’t be beaten for weight loss – even at a moderate pace. A 12-minute-mile pace will burn approximately 250 calories in just half an hour. As well as toning up your major muscle groups, it’s great for building bone density (repeated impact with the ground builds skeletal strength) and increasing lung capacity
Cycling
Cycling is one of the most popular recreational activities in the UK. Stress-busting, accessible, low-impact and a great calorie-burner (around 600 calories in one hour at a moderate pace), cycling tones up the thighs, calves and bum. Add hills for extra benefits
Dancing
Since the dawn of Strictly, dancing has undergone a massive image overhaul. As well as burning up to 300 calories per hour, toning up your waist, hips and legs, research shows that memorising complex dance routines sharpens your cognitive function, too. From salsa to street, Bhangra to belly, there’s a type to suit every personality
Aerobics
Available in a myriad of forms – Bodypump, Boxercise, Hulaerobics and Zumba included – aerobics classes are a great way to haul yourself out of an exercise rut. In addition to cardio work, they combine flexibility, core strength and resistance training in a heady mix, and the mood-lifting class environment keeps your motivation primed. Mix and match your cardio pursuits to add even more spice to your weekly workout regime
Team sports
Cast aside your memories of PE. Team activities such as netball, hockey, softball, volleyball and football have all the cardio benefits you could wish for – with added pizzazz. Studies show that the collective bonding experience of team sports is fabulous for emotional wellbeing, while tactical play tests your cognitive agility
YOUR WEEKLY PLAN
Here's an easy way to fit your toning and cardio sessions
into your week. For the 10-minute workouts, pick a different part of
your body to train each time
Walking
Cardio doesn’t get more accessible, but the benefits are ultra-sophisticated. It uses the same muscles as running – with considerably less impact on the joints – strengthening thighs, hips and bum, and burning upwards of 150 calories an hour, depending on your effort level
Swimming
Did you know the resistance created by water means 30 minutes of activity in the pool is equivalent to 45 minutes of the same activity on land? Although it places no load on the body, swimming is a whole-body workout – it engages all the main muscle groups, burns more than 200 calories in 30 minutes – even at a steady pace – and is a great stress-reliever
Running
Running can’t be beaten for weight loss – even at a moderate pace. A 12-minute-mile pace will burn approximately 250 calories in just half an hour. As well as toning up your major muscle groups, it’s great for building bone density (repeated impact with the ground builds skeletal strength) and increasing lung capacity
Cycling
Cycling is one of the most popular recreational activities in the UK. Stress-busting, accessible, low-impact and a great calorie-burner (around 600 calories in one hour at a moderate pace), cycling tones up the thighs, calves and bum. Add hills for extra benefits
Dancing
Since the dawn of Strictly, dancing has undergone a massive image overhaul. As well as burning up to 300 calories per hour, toning up your waist, hips and legs, research shows that memorising complex dance routines sharpens your cognitive function, too. From salsa to street, Bhangra to belly, there’s a type to suit every personality
Aerobics
Available in a myriad of forms – Bodypump, Boxercise, Hulaerobics and Zumba included – aerobics classes are a great way to haul yourself out of an exercise rut. In addition to cardio work, they combine flexibility, core strength and resistance training in a heady mix, and the mood-lifting class environment keeps your motivation primed. Mix and match your cardio pursuits to add even more spice to your weekly workout regime
Team sports
Cast aside your memories of PE. Team activities such as netball, hockey, softball, volleyball and football have all the cardio benefits you could wish for – with added pizzazz. Studies show that the collective bonding experience of team sports is fabulous for emotional wellbeing, while tactical play tests your cognitive agility
Cardio Exercises