Aerobic exercises have the following health benefits :

• Aid weight loss
• Lower the risk of cardiovascular diseases
• Reduce stress and anxiety
• Lower blood lipid levels
• Reduce the risk of diabetes
• Slow down aging
• Promote brain plasticity
• Help fight certain types of cancers

Playing “stare” is not going to help. Get up and include the following aerobic exercises in your fitness routine. Scroll down!

Aerobic Exercises To Do In The Gym

11. Rowing

Be it outdoors or indoors, rowing is an amazing upper body toning and strengthening exercise (just take one look at the rowing crew at Harvard!). You will burn around 300 calories in 30 minutes and can lose the excess fat on your upper body. At the gym, you can row on a rowing machine. Make sure you don’t put too many weights initially. Also, take care of the position of your feet, knees, back, and the muscles used. You may also go on kayaking trips or join a crew club in your area.

12. Boxing

Boxing is more a test of your mind than your body strength. You will learn how to improve body coordination, balance, strength, and muscle tone and start thinking two steps ahead of the opponent. Not just the calorie burn, the stress release and the thrill of fighting like Rocky Balboa or daydreaming about winning the National Boxing Championship will keep you from giving up too soon.

13. Stationary Bike

Picture this. It has been raining since morning, and you cannot go to the gym or outside for a quick run or on a biking adventure. Why not jump on a stationary bike and get yourself moving for at least 20 minutes? It is an amazing exercise to get your blood circulation going. It burns around 200-300 calories and tones your legs, glutes, and lower abdomen. Be careful about the saddle, positioning, and resistance to make the workout effective.

14. Elliptical

If a stationary bike wears you out or bores you, try the elliptical. Why? Well, for starters, it burns about 300-400 calories if you are in the weight range of 160-175 pounds. And there’s more! The machine is designed in a way to give you a full body workout. Meaning, you can get slim and toned arms, legs, and belly.

Aerobic Exercises To Do In A Class

15. Zumba

Zumba is what got me into shape. It is a great form of cardio, and you can have a lot of fun with friends! Zumba burns about 500 calories in 60 minutes, i.e., you can burn about 2500 calories if you do Zumba for at least an hour for five days a week. It also has many health benefits.

These 15 amazing aerobic exercises will definitely help you tone up, reduce stress, and lower the risk of various health issues. Enjoy watching your favorite show, but make sure that you are physically active. Along with doing these exercises, walk to your nearby grocery store instead of driving there.

Exercise can be aerobic or anaerobic. Aerobic exercises, popularly known as cardio, use up oxygen. The heart gets pumping, your breathing improves, you take in more oxygen, and oxygen fuels the fat burning process.

On the other hand, anaerobic exercises do not use oxygen. Instead, they use energy stores (like fat) to perform the exercise sets and reps. These exercises are mostly short bursts of high-intensity exercises (for example, 30 jump squats, 35 high knees, 20 mountain climbers continuously). As you do not have time to breathe, oxygen is not used to fuel the high-intensity exercises.

You might think that anaerobic exercises are better for burning fat. But imagine doing 30 jump squats, 35 high knees, 20 mountain climbers in one go and then skipping working out the whole week because of muscle cramps and fatigue. Cardio or aerobic exercises are a great way to get started with exercising. They have as many benefits as anaerobic exercises do. Let’s check out what those benefits are.

Here 5 exercise for you :

1. Jump Rope

The reasons rope jumping is first on this list are (a) it is an amazing warm-up exercise, and (b) it is a full body exercise that does not require you to move your body too much. All you have to do is jump and prevent yourself from tripping over. It gets your heart rate up and can burn around 200 calories in just 10 minutes! But, let’s not get too ambitious. Jumping rope continuously for 10 minutes is tough, especially if you are not in the habit of doing so. Take it slow, wear proper shoes, and increase the time as you progress.

2. Running Or Jogging

Ever feel like running when it gets too stressful? Well, that’s exactly what running helps reduce – stress. When you jog or run, your mind is more focused on preventing you from falling, your heart rate is up, you breathe fast, and you sweat. After 10 minutes, when you are out of breath, you will not be able to focus on the things that are bothering you. Running is a great way to burn 100-200 calories depending on the speed, time, and your current weight.

3. Walking

If you have bad knees, it is best not to run. Instead, walk. Walking is as effective as running and is soft on your joints. Walking every day on the treadmill or in the park will burn around 100 calories per mile, depending on your weight and intensity of walking. Start walking slowly and then walk briskly for a minute. Slow down again. Stop and take rest if you need to.

4. Dancing

If you want to add more fun to your workout, join a dance class. I am a fan of dancing! And Hip Hop draws me like a magnet. You can choose any form of dance – Cha Cha, Bachata, Contemporary (great for stretching and flexibility), Bollywood, Salsa, Ballet, or anything that you want to learn. If you are too busy or have loans to pay off (just another way of saying you are broke), blast music in your room and dance your feet out. Create your own dance style by mixing all the dance styles known to humankind. You sweat. You enjoy. You feel amazing!

5. Jumping Jacks

We often jump right into the main exercises without a proper warm-up. The jumping jack is a fun warm-up exercise. It helps to wake up the muscles in your body and burn about 50 calories if you do 3 sets of 30 jumping jacks with 10 seconds rest betweenevery set. Mix it up with other calorie burning exercises to get an effective 10-20-minute workout.