Thu | Aug 6, 2020

Fit 4 Life | Fit in 5: Cardio training

Published:Wednesday | September 18, 2019 | 12:31 AM

Cardiovascular performance is a key component of fitness. Cardio improves performance, heart health, and life expectancy. When choosing moves for cardio, it is best to choose based on your fitness level, as well as the impact of the exercise.

Full-body or compound moves will always deliver better results. High-intensity interval training (HIIT) delivers fast results and should be considered once fitness levels allow for it.

We selected five exercises that are not only safe for the average person but that are also intense, full-body moves that will get and keep the heart rate high from start to finish.

The exercises selected – the jumping jacks, the mountain climber, the burpee, high knees, and quick feet – will deliver great results whether you are trying to boost cardiovascular performance or torch fat. Persons at the lower end of the fitness spectrum are not to be left out, though. See our demo for low-impact variations where necessary.

Warm up for at least five minutes before starting. Warm-up should consist of low-intensity exercises, for example, jogging. Repeat each exercise for 30 seconds, followed by 10 seconds of rest. Rest for two minutes after completing all exercises and repeat.


Landings should be smooth and soft


Pay close attention to form. Wrists should be firmly on the support surface.


Avoid hard landings. Use the low-impact version of the exercise if you have joint issues or if the move proves too intense.


Again, use low-impact variations where joint issues exist.


With this exercise, pace is everything. Don’t go so slow that the exercise doesn’t have an impact; go hard enough for it to be a challenge.