By Jem Hanan, Contributing Blogger
Blast your best hype music or cue up your favorite motivational podcast because fall is the season of cardio! Whether indoors or outdoors, there’s nothing better than working up a sweat and feeling good in your own skin. We’ve curated some simple, effective, and fun cardio ideas for this fall season, so keep reading to get inspiration for your next workout!
1. Jumping Jacks
Jumping jacks are a classic, but for good reason! An easy but surefire way to get your heartrate up, jumping jacks are perfect for simultaneously warming up your body and hyping yourself up for your coming workout. Do 10, 30, or even 50; the beauty of this exercise is in its simplicity.
2. Boxing
Fortunately, no noses will be broken in the performance of this exercise; however, a sweat definitely will be. With some light weights in your hands, stand with your knees bent and hip-width apart with arms bent a bit below your chin. Tap your right foot to the right side while punching across your body with your right hand. Make sure to twist your body with the punch, keeping your core tight. Then, repeat on the other side. Once you get accustomed to the motions, pick up the pace, punching side-to-side in quick succession. Even just thirty seconds of this exercise will get your heartrate way up!
3. Frog Jumps
A deceptively simple exercise, frog jumps are a great addition to any cardio routine for that extra push. Start in a plank position; jump your feet forward, keeping them outside of your hands. Then, jump back into a plank position. Rinse and repeat! Take these slowly at first, maintaining your balance and remembering to breathe. As you find your rhythm, they will get quicker, but even done at a more relaxed pace, these frog jumps will feel just the right amount of challenging.
4. Mountain Climbers
Stay in that plank position, because mountain climbers are up next. With your hands below your shoulders and legs straight behind you, bring one knee to your chest, then the other, quickly alternating between your right and left knee as if you're climbing a mounting (go figure). Exhale each time you bring a knee inward, and try to keep your upper body as stable as possible. When you feel your core start firing up, you know you’re doing it right!
5. Jump Rope
Jumping rope isn’t just for grade school recess – it’s a fun cardio option! All you need for this exercise are a pair of sneakers and some motivation – jump rope entirely optional. Keeping your arms tucked at your side, swing your “jump rope” (or jump rope) in small circles. Jump to the beat of your favorite song, switching up your jumping style and speed at your leisure. Alternate between your left and right leg, make your jumps double time, or just keep it traditional.
6. Shoulder Taps
An exercise that works every part of your body, shoulder taps are a great all-round cardio move. Start in a plank position or on your knees with your arms in line with your shoulders. Widen the stance of your feet or knees so that they are near the edges of your mat. Make sure your pelvis is stable. Lift one arm and tap the opposite shoulder before dropping it back to plank position. Then, do the same with the opposite hand. Continue to tap, tap, tap, tap for 30-50 seconds. If it starts to feel difficult to stay up on your feet, don’t be afraid to drop to your knees!
7. Squat to Knee Lift
This exercise adds a little extra spice to your basic squat. Begin in a squat position, making an effort to put your weight back into your heels and keeping your spine straight, from your back to your neck. When you come back up from the squat, continue to lift one knee toward your chest, maintaining your balance. Then, return to your standing position. Repeat the exercise, this time lifting the opposite knee. The squat to knee lift is a great low-impact cardio option that’ll still leave you feeling worked.
When performing any of these, listen to your body. If you need to modify, modify! The most important thing is for you to feel good throughout your workout. The great thing about all of these exercises is that they’re easily tailorable to your needs, leading to a personalized cardio experience!
