Engaging in regular cardio brings so much goodness to your body.
Many people associate cardio with better heart health.
While that’s a huge part, there’s a bigger picture to consider.
Photo: Shutterstock. Design: Eat This, Not That!
Cardio workoutsaren’t limited to jumping movements.
Now, let’s explore Tucker’s best cardio exercises for building lower-body strength.
She outlines five high-impact exercises to increase heart rate and stamina and five low-impact moves to boost cardiovascular endurance.
Shutterstock
5 high-impact, lower-body cardio exercises:
1.
Start in a squat position, keeping your weight in your heels.
Lower into a squat, and then jump up.
Shutterstock
Land in a squat.
Raise your arms overhead as you jump.
Complete three sets of 30 seconds each.
Shutterstock
Start standing tall with your feet together.
Jump your feet out, like you’re doing a jumping jack, but lower into a squat.
Feel free to reach one of your arms to the opposite foot to engage your core.
Shutterstock
Jump your feet back to the start position, and repeat, reaching to the other side.
Complete three sets of 30 seconds each.
10 Tips for Men To Build a Ripped Lower Body
3.
Shutterstock
Switching Lunges
Switching lunges activates your quads and glutes while increasing power and your heart rate.
Start in a sagittal lunge.
“Aim to jump from the bottom of your range of motion each time.
This move targets the glutes and quads while building power and spiking the heart rate.”
Aim for three sets of 30 seconds each.
Lengthen your right leg to the side as you jump to your right.
Land on your right foot.
Repeat on the other side.
“If needed, you could always tap the other toe down to help you stabilize.”
Perform three sets of 30 seconds each.
The Best Daily Workout To Maintain Lower-Body Strength As You Age
5.
Box Jumps
Box jumps engage your quads and glutes.
You’ll need a workout bench or box.
Make absolutely sure it’s sturdy and won’t slide.
“Begin standing on the floor behind the box, feet hip distance apart,” instructs Tucker.
From your squat on the box, either jump or step down and repeat."
5 low-impact, lower-body cardio exercises:
1.
Knee Repeaters
Knee repeaters engage your hamstrings, glutes, and rectus abdominis.
Then, return the leg back and repeat.
Complete 32 reps per side.
Walking Lunges
you’ve got the option to perform walking lunges with or without weights.
Start standing with your feet together.
Take a big step forward with your right foot, and bend your knees to descend into a lunge.
Press off your left (back) foot to step into another lunge.
Perform eight to 12 lunges on each side.
5 Free Weight Exercises To Build a Stronger Lower Body After 50
3.
To perform box step-ups, you’ll need a workout bench or box.
Start standing behind the box or bench.
Step onto the stable surface with your left foot, followed by your right foot.
Step down with your left foot, then your right foot.
Complete 16 reps per side.
Rest, and repeat one to two times.
you could perform this exercise holding weights or without them.
“Begin standing, feet together.
“Step the feet together and repeat on the other side.”
Complete 16 reps per side.
Rest, and then repeat one to two times.
7 Easy Lower-Body Exercises That Melt Fat
5.
Alternating Curtsy Lunge
The alternating curtsy lunge engages the inner and outer thighs and the glutes.
“Begin standing with [your] feet together,” says Tucker.
