The word ‘cardio’ is derived from the Greek word kardia, meaning heart. Thus, when we say cardio, it refers to a form of exercise that impacts your heart. A cardio workout raises the heart rate of a person to the level that is required for optimum benefit. It is an activity that involves the rapid intake of oxygen and thereby goes by another common name, aerobic exercise.
Here in this article, we will look at some of the most common cardio workouts at the gym. These have been verified by the experts and will benefit you immensely. All these require special equipment and hence are included in cardio workouts at the gym. Let’s get started.
Top Exercises For Cardio Workouts At The Gym:
There are many activities that come under cardio exercises – from basic running and swimming to gardening and climbing stairs – which can be done during a workout at home. But here, we will look at some of the most effective and fun cardio workouts at the gym. Yes, we have taken care not to make them boring.
Moreover, these can also be counted among the cardio workout for beginners at the gym since each of the exercises is easy and does not require special training or strength.
1. Treadmill (Running):
This is the most common cardio exercise out of all the cardio workouts at the gym. A treadmill is a versatile aerobic exercise machine. It not only elevates your heart rate but also increases calorie burn. So, you can also use it to create the best cardio for weight loss at the gym.
Just set the treadmill to your desired speed and angle and start running. You can note your duration of exercise, heart beats, and calories burnt. Based upon the results you can tweak in the settings to get your desired results. You can also do high-intensity interval training on the treadmill. You can also vary this cardio at the gym by changing the speed and slope of the treadmill.
2. Exercise Bike:
The second most common of cardio workouts at the gym is an exercise bike. Using a stationary exercise bike is a great way to pump your heart and get a good dose of oxygen supply. All you need to do is to get on that bike and start pedaling.
The bike has a digital screen that displays the wheel RPM, your heart rate, and the calories burnt among other things. Again, just like a treadmill, you can also include cycling to make the best cardio for weight loss at the gym.
This equipment puts less stress on your joint and enhances its fluidity also. Be it slow cycling or spurts of energy for a few seconds, it lets you do all. Try this cardio at the gym, and it can get the oxygenated blood serrating through your system and has immense benefits.
3. Battle Ropes:
If you are planning to start cardio workouts at the gym, battle ropes has to be on your list. You can do it for developing muscular endurance and strength. The kit contains a battle rope (or ropes of various sizes and lengths for different persons) and anchors to attach the ropes to the walls or poles with the addition of a strap. This is one of the most intense cardio exercises at gym and is are highly popular among UFC fighters.
It may look difficult but if done the right way, battle ropes can be a great cardio workout for beginners at the gym. Let’s look at how you can do a workout with them:
- Hold one side of the rope in each hand.
- Stand with your feet apart, shoulder-width distance in a quarter-squat.
- Lower the battle ropes to your sides with your arms extended.
- Lower into a full squat with your core tightened.
- Now jump into the air with full intensity raising both your hands overhead
- Do a soft landing into a squat, and forcefully slam the ropes into the ground generating a wave motion.
- Repeat for 30 seconds, then take rest for 30 seconds.
- Perform 3-4 sets.
You can also try battle ropes if you are looking for cardio workouts at the gym for weight loss.
4. Kettlebell Flow:
If you despise biking or running on a treadmill, kettlebell flow cardio exercises can rescue you without taking away the benefits. A kettlebell is a ball made of cast iron or cast steel with a handle attached on the top. It can be used to perform intense exercises with many movements combined in a single rep.
Those who want to do cardio workout for beginners at the gym should perform kettlebell flow under the guidance of a trainer. This is because a single flow can have more than 2-3 movements that have to be performed perfectly for injury-free workout.
Since there are many combinations of movements, a proper design and plan should be put in place before performing. You can also try different variations based on your level of expertise and the muscles you wish to target.
Benefits of Cardio at Gym:
Cardio exercises rely on the body’s ability to utilize oxygen. The focus is not much on strength building but on increasing the overall oxygen capacity and efficiency of the lungs. After all, oxygen is the fuel for our bodies and if we can utilize it efficiently, we can get more power and strength automatically to build ourselves. Thus, if you perform cardio at gym on a regular basis, you can expect the following benefits:
- It can strengthen the heart and increase its capacity; thereby boosting cardiovascular health.
- It can expand the capacity of lungs for higher intensity workouts
- It boosts blood circulation and oxygen supply
- It enhances sound sleep.
- You can try cardio workouts at the gym for weight loss as it burns bad fat and calories.
- Cardio at gym also reduces stress, promotes feeling good, and helps in lowering depression and anxiety
- It can also improve sex life.
Whether you want to build stamina or try a weight loss exercise, cardio is your one-stop solution. These fun cardio workouts at the gym that we have discussed will do wonders for your cardiovascular health and overall body if performed correctly and regularly. Just make sure that you perform cardio exercises at gym under a trainer to reap the maximum benefits.
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