Cardio Workouts

Any workout/exercise that gets your heart rate up, and keeps it elevated for a significant amount of time can be termed as Cardio Exercise. Increase the duration and intensity of exercise to improve your stamina gradually, especially if you are a beginner. There are limits and precautions when you practice your cardio workouts, do not overdo it. Overdoing cardio exercise can lead to problems like aching knees, muscle loss, slower metabolism, etc.

Warmup Workouts

Always start your exercise session with warmup  workouts. Stretches are best for warm up. similarly end up with cool down exercises. Following yoga exercises are good for cool down:-

  1. Cow Pose or Bitilasana
  2. Cat and Cow Pose
  3. Downward Facing Dog
  4. Cobra Pose

Jumping Jacks

Jumping Jacks
Jumping Jacks

After stretching out, nothing gets your entire body warmed up like a set of jumping jacks. It involves jumping energetically. It was discovered by a person named Jack. Jumping jacks is a great callisthenic exercise that burns fat and increases your fitness.

  • Start with your feet together and hands at your sides, keeping the core engaged.
  • Jump both legs out to the side (wider than your hips) while raising your arms overhead.
  • Keep your knees bent as you jump again to bring your feet back together and arms down.

Slide Lunge

Slide lunge
Slide lunge

The Lunge and Slide exercise works your shoulders, abs, butt, and legs.

  • Keep your weight on the heel of the standing leg
  • Hold medium to heavy weight dumbbells in your hands with your arms extended down and  palms facing each other
  • Bend the knee of your standing leg into a half squat and slide the towel with the other leg
  • Go with the leg as far as you can to the side without losing your form and balance
  • Keep your shoulders back and down and your chest up
  • Slide the foot back in by contracting your inner thigh

Line Hops

These are an excellent exercise to warm-up the lower body and increase our ability to change directions quickly.

Line Hops
Line Hops
  • Find a set of lines on the court that intersect to form a plus sign.
  • Starting with the top left corner, number the boxes in a clockwise pattern.
  • Constantly repeat a given pattern hopping from square to square for the designated time. “The emphasis here is to keep their center of balance right over the middle where the lines intersect.”
  • It can be performed double-legged and single-legged for the right and left leg.
  • Perform 2 to 3 sets of 2 to 4 different patterns a day.

Tipsy Bridge and lift.

Tipsy Bridge and Lift
Tipsy Bridge and Lift
  • Lie on your back, feet hip-width apart, flexed left foot on a yoga block or telephone book, right foot on the floor.
  • Keeping shoulders and head neutral and abs tight, lift hips so your body forms a straight line from shoulders to knees.
  • Lower down, then lift right foot, bringing knee in toward chest.
  • Return foot to floor

Fast Feet Cardio

Fast Feet
Fast Feet

A great way to burn calories as well as tone the arms, abs and mix in some cardio. The fast feet cardio exercise is similar to running in place just at a faster rate.

  • Begin in a standing position with your elbows bent at your sides.
  • Swing your arms back and forth at your sides as you rapidly run in place.
  • Take small, quick steps.

Stair ClimbClimbing Stairs

Think of stairs as the cardio equipment in any building. For a great way to get the heart rate up, briskly walk up and down a stairway until you start to sweat. To avoid any dizzy spells, make sure to travel the whole stairwell to limit the amount of turn-arounds.

Mountain Climbers

Mountain Climbers
Mountain Climbers
  • Come into a straight-arm plank position with your hands directly below your shoulders. Your body should form a straight line from neck to your ankles.
  • Lift your right foot and drive your right knee up into the center of your body.
  • Quickly switch legs, driving left knee up into the center of your body. Try to keep your hips level and your shoulders directly above your wrists.
  • Do as many as possible for 1 minute.




  • Stand tall with your feet hip-width apart.
  • Bend both knees, swing arms back, and drive off ground as high as possible. Land softly and immediately
  • bend your knees, place hands on the floor in front of you, and jump your feet all the way back so you end up in a plank position.
  • Lower your chest to perform a pushup.
  • Jump both feet back in and stand.
  • Immediately jump up to repeat.
  • Continue to do as many reps as possible for 1 minute.

Squit Jumps

Squat Jump
Squat Jump


  • Stand with your feet hip-width apart.
  • Push your hips back and bend your knees to lower into a squat (in preparation to leap).
  • Explosively jump as high as you can.
  • Land softly, and then immediately squat down to jump again.
  • Imagine that you’re pushing the floor away from you as you leap. You can use your arms to help you jump higher.
  • Do as many squat jumps as possible for 1 minute.

Related Articles

  1. Yoga Basics (
  2. Benefits of Yoga (
  3. Basic Breathing Techniques in Yoga (
  4. Dirga Pranayama (
  5. Breath of Fire or Agni Prasana (
  6. Ujjayi Pranayama or Occean Breath – Yoga Lesson Two(
  7. Bhastrika Pranayama (Bellows Breath) – Yoga Lesson Five(



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