Make Cardio Fun This Summer

A Guide to High and Low-Intensity Cardio Workouts for a Summer Shred

Cardio remains a cornerstone of fitness, and summer is the perfect time to explore new and exciting forms of cardio to supercharge your workouts. Whether you want to burn fat, boost endurance, or elevate your overall health, cardio exercise is for everyone. In this article, we’ll introduce you to the best high and low-intensity forms of cardio to try this summer.

High-Intensity Cardio Workouts

High-intensity interval training (HIIT) is a training style with a specific work-to-rest ratio. The ratio is usually at least 1:2, sometimes up to 1:12. This means that for every 10 seconds of activity, you’ll need 40 seconds of rest.

One great way to incorporate HIIT into your cardio routine is to take your workout outdoors. You can do a HIIT workout for as short as 5 minutes or up to 20-30 minutes. Choose a work-to-rest ratio within the limits above and start with 6 training rounds.

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Outdoor HIIT Workouts

The great outdoors provides a perfect setting for HIIT workouts. You can incorporate sprints, burpees, jump squats, and other exercises that challenge your heart rate and push your limits. This type of workout is perfect for those who love adventure and the freedom to create their own routines.

High-Intensity Sports and Games

Pickleball and spikeball are two dynamic, high-intensity cardio exercises that are perfect for enjoying an active summer. These fast-paced sports combine the thrill of competition with a full-body workout, ensuring you burn calories while having a blast.

Pickleball requires quick reflexes, sharp lateral movements, and continuous engagement, improving agility and cardiovascular endurance. Spikeball, on the other hand, demands rapid sprints, dives, and powerful strikes, providing an intense full-body activity.

Both sports are social and highly engaging, providing a workout and a fun way to stay fit with friends. Whether you play on the court or in the sand, pickleball and spikeball will keep your heart pumping and your fitness on track this summer.

Low-Intensity Cardio Workouts

Low-intensity cardio exercises are perfect for those who prefer a more leisurely pace or are just starting out with cardio. These workouts provide a steady cardiovascular workout that’s gentle on the joints and can be adapted to individual fitness levels.

Biking

Biking is a fantastic low-intensity cardio exercise that’s perfect for summer. You can cruise along scenic bike paths, explore urban routes, or take leisurely rides through the countryside. Biking provides a steady cardiovascular workout that’s easy on the joints and engages significant muscle groups in the legs, glutes, and core.

Hiking

Hiking is another excellent low-intensity cardio exercise that’s perfect for summer. You can explore local trails, national parks, or simply walk around your neighborhood. Hiking elevates your heart rate just enough to improve cardiovascular health while being easy on your joints.

The varied terrain engages different muscle groups, promoting muscle tone and endurance. Plus, the scenic views and fresh air provide mental health benefits, turning your workout into a rejuvenating escape from the everyday grind.

Conclusion

Cardio doesn’t have to be boring or monotonous. Whether you prefer high-intensity workouts or low-intensity activities, there’s something for everyone this summer. Remember to mix it up, try new things, and stay hydrated to ensure a safe and effective workout.

FAQs

Q: How often should I do cardio this summer?

A: Aim for at least 2-3 cardio sessions per week, with at least one day of rest in between.

Q: Can I do cardio if I have joint issues?

A: Yes, you can modify your cardio workouts to accommodate joint issues. Try swimming, cycling, or low-impact activities like yoga or Pilates.

Q: How long should my cardio workouts be?

A: Start with 20-30 minute workouts and gradually increase duration and intensity as you get more comfortable.

Q: Can I do cardio with friends?

A: Absolutely! Invite friends to join you for a walk, bike ride, or game of pickleball or spikeball. Social cardio is a great way to stay motivated and have fun.