3 Fast Cardio Exercises That Can Deliver Excellent Results

What is the first thought that comes to your mind when you hear or read the word “cardio?” Running is probably the best option, but what about the elliptical machine, stationary bike, or even a rower? However, cardio training encompasses far more than steady-state endurance workouts—a.k.a. trucking it for the long haul.

Woman rolling out a yoga mat

What is the most effective approach to getting your heart racing and your sweat dripping? Compound exercises are those that involve numerous joints and muscle groups. In this manner, you engage every muscle in your body and burn more calories.

Intense Cardio Exercises to Burn Calories

Woman stretching and warming before a workout
Another option to increase the calorie burn is to swap the steady-state exercise for a high-intensity interval training (HIIT) workout or circuit training sequence that includes exercises like high knees, butt kicks, and jumping rope. The more intense your sweat sesh, the more energy and oxygen you utilize and the bigger the after-burn effect (often referred to as EPOC). In essence, you’ll continue to burn calories at a higher pace following your workout while your body resumes its normal routine.

Utilize this list of the finest cardio exercises to build a variety of heart-pounding workouts that also provide advantages to the entire body.

#1. High Knees

woman doing high knees cardio
Begin this exercise with a standing stance on the mat, with arms that are bent 90 degrees, elbows near to sides, and hands in front of the body at hip height. Bend your right leg and raise your right knee to tap your palm. Return your right knee to the floor and swiftly repeat on the left. That is a single rep. Alternate sides, increasing the speed for added difficulty. Perform 20 repetitions.

#2. Donkey Kick Burpees

woman doing donkey kick burpees
To begin this cardio exercise, stand up with your hands at your sides. Ascend to the air. Squat down as you land, press your hands into the ground, and leap into the air above shoulder height. Allow feet to land squarely beneath the body and then hop up. That is a single rep. Perform up to ten repetitions with perfect form.

#3. Jump Rope

man jumping rope
This cardio exercise begins with your feet together and your arms by your sides. Bring forearms wide and up to hip height by bending at the elbows (but keeping them close to the body). Begin by making small circular motions with both forearms in a forward direction while hopping quickly with your feet. (If using a jump rope, the objective is to wrap the cord around your body and clear it beneath your feet with each leap.) One jump is equivalent to one rep. Perform 20 repetitions.