Burpees
Target Muscle Groups: Entire body, emphasizing chest, shoulders, triceps, quadriceps, and cardiovascular system. [3]
Starting Position and Steps: Begin standing with feet hip-width apart, descend into a squat until hands touch the floor, then jump back into a push-up position. Return feet to the squat position and stand while raising arms overhead. Perform at least 10 repetitions for an effective cardio workout.
Burpees, though challenging, are highly effective in elevating heart rate and intensifying cardio workouts. This exercise engages multiple muscle groups, making it a comprehensive, full-body workout that boosts endurance and strengthens the cardiovascular system.
Elliptical Machine
Target Muscle Groups: Lower body – quadriceps, hamstrings, glutes, and cardiovascular system. [4]
Starting Position and Steps: Step onto the elliptical machine with feet firmly placed on the pedals. Alternate pushing each pedal forward while naturally moving the arms with the handles. The continuous motion engages lower body muscles and elevates heart rate, offering an intuitive workout for cardiovascular endurance.
The elliptical machine provides a low-impact yet effective means of enhancing cardiovascular health. By combining leg movements with arm exercises, this machine delivers a workout that targets lower body muscles while efficiently elevating heart rate.
