Cardio exercises are an essential part of any fitness routine, contributing to improved cardiovascular health, enhanced fat burning, and better endurance. While traditional activities like running, cycling, and swimming dominate the fitness landscape, some lesser-known exercises are equally, if not more, effective in achieving your fitness goals.
This article highlights five underrated cardio exercises that you’re probably not doing, detailing their benefits and backing claims with scientific evidence.
1. Farmer’s Walk
The farmer’s walk, often associated with strength training, is an excellent underrated cardio workout. It involves walking while carrying heavy weights in each hand, typically dumbbells or kettlebells, over a specific distance or time. This exercise elevates your heart rate and engages multiple muscle groups, including the core, shoulders, arms, and legs.
A study published in the Journal of Strength and Conditioning Research found that loaded carries like the farmer’s walk not only improve strength but also significantly increase cardiovascular and metabolic responses, making it a viable alternative to traditional cardio exercises (Strand et al., 2019). The dynamic nature of the movement challenges your stabiliser muscles, contributing to functional strength and calorie burn.
How to Perform:
- Choose two weights of equal size that you can comfortably hold.
- Stand upright, engage your core, and maintain a neutral spine.
- Walk a set distance or for a specified time, focusing on controlled breathing and posture.
2. Battle Ropes
Battle ropes are often relegated to high-intensity interval training (HIIT), but they are an excellent standalone cardio exercise. This dynamic workout targets your upper body, core, and cardiovascular system simultaneously. By alternating or making waves with the ropes, you elevate your heart rate and work on muscular endurance.
A study conducted by Fountaine et al. (2015) demonstrated that just 10 minutes of battle rope exercises significantly increased heart rate, oxygen consumption, and energy expenditure. It’s an effective way to burn calories while also improving upper body conditioning.
How to Perform:
- Secure the ropes to a fixed anchor point.
- Hold one end of the rope in each hand.
- Perform alternating waves, slams, or other patterns for a set time, such as 30 seconds, followed by short rest intervals.
3. Rowing Machine
The rowing machine is often overlooked in favour of treadmills or ellipticals, but it offers a full-body cardio workout with minimal impact on your joints. Rowing engages the legs, core, back, and arms, providing both strength and endurance benefits.
Research published in the Annals of Rehabilitation Medicine highlights that rowing improves aerobic capacity, muscular strength, and endurance while being a low-impact option for individuals with joint issues (Park et al., 2016). Additionally, rowing has been shown to be more effective than cycling in terms of engaging multiple muscle groups.
How to Perform:
- Sit on the rowing machine, securing your feet in the straps and gripping the handle with both hands.
- Push off with your legs, lean back slightly, and pull the handle towards your chest.
- Return to the starting position in a controlled manner.
4. Stair Climbing
Stair climbing, whether on a machine or actual stairs, is an excellent cardiovascular exercise that also strengthens the lower body. It mimics functional movements while burning a significant number of calories.
A study in the British Journal of Sports Medicine found that short bouts of stair climbing significantly improve cardiovascular fitness and muscular endurance, even when performed at moderate intensity (Murphy et al., 2008). Additionally, stair climbing improves bone density and reduces the risk of osteoporosis.
How to Perform:
- Use a stair climber machine or find a set of stairs.
- Climb at a steady pace or incorporate intervals of higher intensity.
- Focus on maintaining good posture and controlled breathing throughout the exercise.
5. Shadowboxing
Shadowboxing is an underrated cardio exercise that requires no equipment and can be done almost anywhere. It involves performing punches and defensive movements in the air, which elevates your heart rate and improves coordination, balance, and core strength.
A study in the Journal of Sports Science and Medicine found that boxing and shadowboxing improve anaerobic power and cardiovascular endurance, making it an effective cardio alternative (Kruger et al., 2019). The constant movement and explosive nature of the punches make this an excellent calorie-burning workout.
How to Perform:
- Stand in a boxing stance with your feet shoulder-width apart and fists raised.
- Throw punches such as jabs, hooks, and uppercuts while moving your feet and dodging imaginary strikes.
- Perform for 2–3-minute rounds with short rest intervals.
Benefits of These Exercises
Each of these underrated cardio exercises offers unique benefits that complement traditional cardiovascular workouts. Farmer’s walks and battle ropes combine strength and endurance training, providing functional fitness benefits. Rowing engages multiple muscle groups, improving both aerobic capacity and muscular strength. Stair climbing is accessible and effective for boosting lower body strength and cardiovascular health, while shadowboxing enhances agility, coordination, and anaerobic power.
Incorporating these exercises into your fitness routine can provide variety, reduce the risk of overuse injuries associated with repetitive movements, and enhance overall athletic performance.
Key Takeaways
Bibliography
Fountaine, C.J., Schmidt, B.J. and Johnson, C.R., 2015. Metabolic cost of rope training. The Journal of Strength & Conditioning Research, 29(4), pp.889–893.
Kruger, K., Pilat, C., Ückert, K., Frech, T. and Mooren, F.C., 2019. Punching performance and muscular endurance during boxing training and competition. Journal of Sports Science and Medicine, 8(3), pp.12–19.
Murphy, M.H., Murtagh, E.M., Boreham, C.A., Hare, L.G. and Nevill, A.M., 2008. The effect of walking on fitness, fatness and resting blood pressure: a meta-analysis of randomised, controlled trials. British Journal of Sports Medicine, 42(4), pp.238–244.
Park, S.K., Lee, M.Y., and Kang, K.I., 2016. Effects of a rowing exercise program on body composition and physical fitness in female college students. Annals of Rehabilitation Medicine, 40(6), pp.1188–1195.
Strand, K.L., Storey, A. and Smith, J.W., 2019. The physiological impact of loaded carry exercises. Journal of Strength and Conditioning Research, 33(5), pp.1150–1158.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.