Aerobic Exercises for Home, Gym, and Outdoor Workouts

List of Aerobic Exercises

Stay at home, hit the gym, or go outdoors — aerobic exercises can be done anywhere you are comfortable. 

1. Aerobic Exercises that You Can Do at Home

This includes:

• Jumping Jacks

Jumping jacks are a fast and efficient way to raise your heart rate. This exercise engages your legs, core, and arms, boosting cardiovascular endurance. And the best part? You don't need any equipment.

• High Knees

This is a high-intensity cardio movement that involves running while bringing your knees up as high as possible toward your chest. High knees work your core, hip flexors, and legs. This is a great way to increase your heart rate in a short time. It also improves coordination and balance.

• Burpees

Burpees is a full-body high-intensity exercise that involves squat, jump, and push-up. With this exercise, the cardiovascular system will be driven to its limits in order to test strength and endurance. While, burpees can be challenging, they give one an excellent aerobic workout within a short time.

• Dancing

Sometimes, the best workout is the one that doesn't feel like work. Dancing can get your body moving and heart pumping, all while having fun. Be it following a choreographed workout video or just putting your favourite music on and freestyle dancing, this is another excellent way to get aerobic exercise at home.

• Stair Climbing

If your home or apartment complex has a flight of stairs, it can be transformed into an area for cardio. You could just walk up and down the stairs or run up and down for a more labour-intensive workout to get your heart rate up and work your legs and glutes. That is an easy yet effective way of incorporating an aerobic workout anywhere during your day.

2. Aerobic Exercises at the Gym

A few popular options include —

• Treadmill Running or Walking

This is the most widely used cardio equipment for aerobic exercises. Walking or running on the treadmill enhances cardiovascular health by burning calories.

• Stationary Cycling

Cycling on a stationary bike is an aerobic exercise with a low impact on the joints. This will give you an excellent cardiovascular workout whereby you can set the resistance to give your legs a challenge and raise your heart rate. Many stationary bikes also accommodate interval training, which should help build endurance and calorie burning.

• Elliptical Machine

The best thing about an elliptical machine is that it has a low impact on the knees and joints, providing a great full-body workout for those who want a low-impact aerobics option. It works your arms and legs simultaneously to help you get your heart rate up and target multiple muscle groups in the process.

• Group Fitness Classes (Zumba, Spin, Aerobics)

Probably one of the most motivating and enjoyable ways to perform aerobic exercise is through group fitness classes. Many gyms offer high-energy classes such as Zumba, spinning, or traditional aerobics, where you follow an instructor through a series of heart-pumping moves.

3. Outdoor Aerobic Exercises

The following outdoor aerobic exercises allow you to get in a dose of fresh air, sunshine, and exercise. Here are a few ideas —

• Running or Jogging

Probably the most natural aerobic exercise is running or jogging outdoors which can help with enhanced cardiovascular health. Whether one runs on trails, sidewalks, or tracks, this exercise strengthens the heart and lungs, burning calories while improving stamina.

• Swimming

Swimming is a full-body aerobic workout that can be gentle on your joints while being highly demanding for your cardio session. Whether you swim laps in the pool or take a dip in lakes and rivers, swimming engages almost every muscle group and helps improve your lung capacity.

• Cycling

Outdoor cycling does provide the same effective cardiovascular benefits as the stationary bike. However, being outside lets you breathe in fresh air and enjoy the outdoors. Whether one prefers hitting the roads or going on mountain trails, this highly aerobic activity works the legs to build endurance but can also be as competitive or casual as one desires.

• Hiking

This is a great way to work your heart and enjoy the great outdoors when you combine the aspects of aerobics with exploring nature. Depending on the terrain, hiking can challenge your balance, coordination, and stamina while providing a cardio workout that does not feel like exercise.

Benefits

Aerobic exercise benefits are many. A few of them are enlisted below.

1. Cardiovascular Health

Aerobic exercises make your heart strong and pump blood easily. This, in turn, reduces the over time possibility of heart disease, high blood pressure, and stroke. These exercises also reduce bad cholesterol level while increasing good cholesterol that keeps your arteries healthy.

2. Weight Management

When it comes to aerobic exercise for weight loss, aerobics remain one of the most effective methods to burn calories and excess body fat, leading to a lean body mass. Cardio counted as one of the best aerobics exercises for weight loss, is extremely effective, provided one is consistent with practising it.

3. Improves Your Mood & Releases Stress

Performing aerobic exercises releases endorphins, also well-known as "feel-good" hormones which can enhance your mood and reduce stress. Symptoms of anxiety and depression may be alleviated through regular aerobic exercises and restful sleep.