When it comes to cardio workouts, your mind likely goes to memories of sprinting on the treadmill or biking tirelessly. Cardio has a bad rep because it’s often associated with long, painful bouts of running or biking to reap all of the amazing benefits of aerobic exercise. But not all cardio is made equal, and you can get your heart rate pumping with a number of cardio moves from home.

“A cardio workout, also known as an aerobic workout, refers to any rhythmic physical exercise that increases your heart rate,” says Kym Nolden, C.P.T., precision nutrition coach, and F.R.C. certified mobility specialist. A spike in heart rate delivers oxygen-rich blood to your muscles and organs, which then use it to perform their specific functions. “An aerobic exercise is something you can do while creating most of your energy to do said exercise with oxygen. This can include things like walking, hiking, jogging, biking, swimming, gardening, cleaning, farm work, and dance.”

As you up your cardio, your body’s ability to work harder increases, and your body becomes more efficient at transporting oxygen to the bloodstream. “This is also why cardio is so important for overall healthy but also for goals like building strength and losing weight,” Nolden says.

Currently, the Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, or a combination of both. And Nolden says the benefits are well worth it to add cardio into your fitness routine.

For one thing, cardio workouts help lower blood pressure, decrease stress, build strength, and improve sleep, Nolden says. And it also does wonders for mental health, too. “When we panic or cry too hard, we often hiccup or gulp air in. Adding cardio can strengthen your body’s stress response by strengthening your breathing systems,” she says. "Breathing can invigorate and calm your body.”

If you want to get more cardio in but dread the treadmill, not to worry. Below, Nolden offers 15 cardio moves to try at home. All you need is a yoga mat or towel, a set of light dumbbells, and a jump rope!

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