Different Types of Cardio

No matter what your fitness goal may be, cardio is necessary for just about every goal. Want to get lean? Cardio is your answer. What to bulk up? Cardio is a must. Cardio burns calories, which obviously helps with weight loss. And different cardio workouts can also help work different muscle groups, building up those areas and strengthening the muscles. Plus, losing the extra layer of fat from the cardio, will uncover and show off your muscles better.

You may build muscle simply with strength training workouts, but it will be harder to maintain your lean and toned figure. If you want to get and stay in shape, cardio is needed. But some people don’t enjoy cardio, and we get that. At MPowered Bootcamps, we lead workouts that are fun, challenging, and combine cardio exercises with strength training, giving you a great full body workout that is beneficial.



According to LiveStrong.com, the American College of Sports Medicine recommends that people get a cardio workout at least three days a week. A highly intense workout for 20 minutes, three days a week or a less intense cardio workout for 30 minutes a day, for five days a week can keep you in good health and help you stay in shape. You can always add more time to these recommendations to get in better shape and reach your fitness goals faster.


You may not thinking cardio is the most entertaining or fun form of workout, but it is extremely important when trying to work toward your fitness goal. When people hear the word cardio, many think running, but cardio workouts can include a wide variety of different activities and workouts. With so many options, you should be able to find one that you enjoy, or can pretend to enjoy. This blog will go over some of the different cardio workouts, mix it up and keep it interesting!



Although, a majority of people hate running, it is a great cardio workout that you can literally do anywhere. Running can burn about 600 calories per hour and help you improve your cardiovascular endurance. This high-intensity cardio workout can burn a large number of calories, helping you to lose weight. Running also stimulates the metabolic rate for a long period after the workout, allowing you to continue burning calories.


The muscles that are worked while running include:

  • Hip flexors
  • Hamstrings
  • Quadriceps
  • Gastrocnemius and soleus


The arm motion that occurs when running helps burn additional calories, allowing you to do more with your workout. Running may not be fun, but it can be very beneficial. Run on a treadmill or get outside and run through new places. If you have pain in your knees or hips, you may want to try a different cardio workout, due to running’s high-impact nature.



If you are new in the fitness game, you may want to start out with a less intense form of cardio workout. Walking is another great way to get a your daily dose of cardio, but it is also thought to be the less effective. But if all other cardio workouts sound too challenging, walking is always better than nothing.


Walking can burn around 300 to 400 calories per hour and is perfect for beginners or those suffering from an injury. But if you are not new to fitness and hope to lose weight, walking is not the best cardio option for you.


Your metabolism will only increase for about one to two hours after completing your workout, whereas with higher intensity cardio exercises, metabolism can be increased for over 24 hours.


Walking is not the best cardio workout, but it is a good option for fitness newbies, people recovering from injury, or for people who skipped their workout. Walking is better than nothing!



Getting a total body workout is always a plus. Rowing on a machine gives you a high-intensity, full-body workout, that burns about 840 calories per hour. Rowing is a fantastic way to get a good cardio workout. It is lower impact than running and works many different muscle groups in the body.

This workout is beneficial because it burns more calories than other common forms of cardio, while working the whole body and being low impact. If you suffer from sore joints or have problems in your knees and hips but want a great cardio workout, give rowing a try, you will be surprised at how hard you have to work.



Cycling is another great cardio workout. It uses the same muscle as running, but with less impact, making it a great exercise. When cycling, the intensity can be changed, making the workout more challenging or allowing you to take a break.


Like running, cycling can either be done on a stationary bike or on the road, both are equally decent workouts and can get you burning calories. Because the resistance can be change, HIIT is easy to do when cycling. The intensity of this cardio activity will help you rid yourself of body fat, at a low impact.


Jumping Rope

Surprisingly, jumping rope is a great cardio workout. But like running, it is high impact which makes it less ideal for those with knee or hip pains. If done correctly, jumping rope can burn about 1,000 calories per hour.


Jumping rope for exercise is not the same as when you were a kid. To do this, you must jump rope correctly to get the most out of a workout. To learn different jumping rope techniques, follow these workout tips from Men’s Fitness.


Jumping rope works your shoulders and calves and can help add definition to these areas. Although high impact, jumping rope burns a high number of calories and can help improve explosive strength, stamina, and speed. If you are looking for a quick workout that gives you great benefits, give jumping rope a chance!


Becuase it is a high-impact workout, it should not be used too regularly for long periods of time, it is a great workout to use to switch up your routine and work some different muscle groups. The high impact of jumping rope, however, can also help to prevent osteoporosis.

Add jumping rope to your mix of cardio workouts for a great, calorie burning, and challenging exercise. This workout could help you get in shape faster!



Like jumping rope, swimming for an exercise is much different than swimming as a kid. If you learn how to swim in swimming lessons, you know how challenging swimming laps can be. And like rowing, swimming is a total body workout.


Swimming can burn about 600 calories per hour and is low impact, allowing for your body to avoid injuries. In fact, swimming is the lowest impact cardio workout.


Using different strokes can help work different muscle groups. Swimming works all of the major muscle groups, making a total workout that is great for avoiding injury. When you change up the type of stroke you use can also help you burn a larger amount of calories. You can also improve your overall fitness performance by swimming, and stay in shape easier.


Running is one of the most popular forms of cardio exercises. But is it definitely not the only one. If you are sick of running or walking, try one of these different cardio workouts. If you want to get a fun, new, and challenging workout every time, sign up for MPowered Bootcamps. We offer great workouts the combine cardio and strength training for a great overall workout. Contact us today to get started!



Balancing Working Out with Life

Being healthy and maintaining a good fitness level can be hard to do with a busy schedule. It is difficult to juggle making healthy meals, taking care of your kids, going to work, getting enough sleep, and keeping a social life all while trying to squeeze in some gym time. Working out would be easier if you could do it at your desk, in the shower, or even while you sleep. But that may never be the case.

No one ever said that fitness had to come from the gym. You don’t need proper workout equipment to help you get into shape. You don’t even need weights! Your body weight works perfectly as a fitness tool, allowing you to get a workout in wherever and whenever you want. Going on a business trip? Do some exercises while you wait for your plane. At your kid’s soccer game? Do some push ups and crunches on the sidelines. Waiting in line at the grocery store? Do some bicep curls with milk jugs and calf raises.

As you can see, workouting does not always have to involve a gym! But it may involve confidence if you are going to do exercises in the middle of the mall. At MPowered Bootcamps, we understand the struggle maintaining a healthy fitness level and social life along with everything else. Which is why we offer so many different times and locations for our bootcamp, allowing us to work with your schedule a little more.

Click here to sign up now!

But if you are living an extremely busy life and only have a free second before jumping in the shower in the morning, you need a quick and easy routine you can do right there in the bathroom. And this blog should be able to help you out!

Exercises For The Laziest

Okay, we aren’t calling you lazy, but you can do these exercises before even getting out of bed! That’s right, you can do these workout the very first thing in the morning, before even sitting up and stretching, although stretching may be wise so you don’t pull your groggy muscles.

Side Plank With A Twist

This may be a little tricky in a wobbly bed, but planks are a great move that works your abs, obliques, and triceps. To do this move do a side plank, holding yourself up on one elbow with your other arm in the air and you hips in a straight line with your shoulders.

Dip your hips down and then return them to the starting position. Tighten your core and twist forward, bringing your raised arm around and underneath your body (like hugging yourself). Return to starting position and repeat for about 30 seconds and switch sides.

Scissor Legs

Lay on your back, place your hands under your hips, palms down, and raise your legs in the air, pointing your toes. While keeping your legs straight, lower one leg down until it is hovering right above the bed, lift it back up, and do the same with the opposite leg. Do not drop your leg, use control as you drop it down and be sure to use your core. That counts as one rep, do at least 15 reps. This bed workout works your lower abs and legs.

Dolphin Plank

This move seems easy but you will start feeling it working different areas of your body (like your forearms, abs, and obliques) after a while. To start, get in a plank position with your forearms and palms on the bed and your body straight. Keep your abs tight and your legs straight, push your hips up to the ceiling, creating a point with your body. Return to the starting position and repeat about 30 times.

These are not the only bed workouts, nor are they only to be done in bed.  We actually recommend doing this on on the floor or a mat. But we are going to move on to the exercises that you can do while cooking dinner or watching the news.


Full Body

Unless you used to skip leg day regularly, and now need to compensate with skipping out on arm workouts, you surely want a full body workout, but we will go over some legs as well, no more skipping!


Stand up straight to start. Bend over and touch the ground. Do not lock your knees but keep them straight and slowly walk your hands forward until you are in a pushup position, do a pushup, and slowly step your way back up to your feet and stand! That is one, do about four to six reps. If the pushup makes this exercise too hard, you may skip it, but work yourself up to this point eventually.


The dreaded burpees, one of the most effective exercises around, but also one the most exhausting. Start in the standing position, drop down into a low squatting position with your hands on the ground (make yourself look like a frog), keep your hands on the ground, and kick your legs back so you land in a pushup position; do a pushup. While still keeping your hand on the ground, jump your feet back up to get into the froggy position, then start to stand up but instead of simply standing jump as high as you can. That is one rep. Do as many as you can, this is a great workout that will have you feeling tired in no time!

Mike Burpee

Bear Crawl

This one allows you to get from point A to B, so you can easily use this as you walk from one room to another in your house. Your kids may think you have finally lost it, but hey, you are getting a great workout.

This exercise is as simple as crawling around on your hands and the balls of your feet. Some fitness experts say you walk with the right arm and leg moving at the same time, others say you use alternating limbs, whichever seems to get you working hard is the one you should go with; don’t pick the easier one, that is no way to get fit! Crawl around until you get tired, or until your kids actually start getting concerned.

Mountain Climbers

Start in a pushup position. While keeping your hands on the floor, jump to bring one knee under your chest with your foot on the ground and the other leg still straight behind you, jump again and switch legs. Repeat this a few time and keep your core tight.


Alright, for those of you who skipped leg day, you are in for a treat.

Wall Sits

Another popular and undeniably loved exercise, the wall sit! This is pretty simple to understand, to actually do it is a different story. Lean against the wall and slowly slide into a seated position, make sure your knees are at a 90 degree angle. No cheating or straightening your legs, even just slightly. Hold this as long as you can or at least try for one minute.

Jumping Lunges

Lunge forward with one foot and drop down a little, as you come back up jump and switch legs in the air and land in a lunge on the opposite side. That is one rep. Try this about 10 times, make sure you don’t hurt yourself switching legs mid-jump!



Stand with your feet shoulders width apart, or a little further—you can point your feet pointing straight forward, or turned out at a comfortable angle. Push your hips back and pretend you are sitting, bending your knees and hip. Try to get your hips parallel to the floor and then stand back up. That is one rep. Be sure your knees do not go past your toes, facing a wall can help you with this. Do about 30 reps for a great leg and glute workout.

We told you no skipping leg day this time, so we aren’t even going to give you the option of going straight for the arm work outs. These are great workouts to do whenever and wherever you are. If you have a busier schedule than the president, these are equipment-less and quick workouts that you can do without having to worry about making time for the gym.

If you do have a little extra time on your hand, sign up for an MPowered Bootcamp! We have different locations and times to help accommodate for our busiest members! Plus you get to workout outside! Contact us to learn more about our bootcamps!