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!



Why MPowered?

Imagine yourself. You just signed up for a new gym membership. This is the year you finally get rid of that beer belly and tone your muscles, you are determined to get into a regular workout routine and go to the gym at least five times a week.

You walk into the gym on the first day to see muscle heads lifting equally fit girls like it is nothing, the weight area is taken up by bulky arms and no brains. The cardio machines are being used by the girls who obviously got all done up before hitting the gym, like they know they won’t be sweating.

This is not the type of gym experience you wanted, and not every gym is like this, but there is something even better than a gym that can keep you excited about your workouts while soaking in some valuable vitamin D. MPowered Bootcamps is the solution to your muscle head gym problem.

At MPowered Bootcamps, we strive to make working out and fitness fun, changing routines and keeping the workouts interesting.

Besides the fact that you won’t have to fight for the weights and machines, there are several other benefits to signing up for MPowered Bootcamps.

Sign up for MPowered Bootcamps here!


If you love the outdoors but can’t find the time to spend your time outside, MPowered Bootcamps is for you. Our bootcamps are all outside in different locations all around the San Jose area, allowing you to soak in the beautiful sunshine and get a workout that has you feeling great afterwards. It is important to get sunlight to keep the vitamin D in your body. So spending time outside while working out is a healthy and beneficial way to get fit and stay healthy.

No Plateaus

Due to the fact that we are constantly changing our workout routines, you will never hit a plateau. We change our fitness routines up so often that you will never do the same one twice. We do this because we believe that a variety in workouts is the best way to see results and train your body.

Full Training

Our workouts aren’t featured around one area or type of training. We incorporate cardio, strength training, and high-intensity interval training into each workout, giving you great results and working your entire body. This is a great way to get in shape everywhere and not just focus on one area.

Group Bicep Curls


At MPowered Bootcamps, we understand that people are busy and it is hard to find time to hit the gym or get a good workout. That is why we offer several different classes at different locations throughout the day. So if you can’t make it to the early morning class, hopefully you can make it to one of our other classes! We are trying to make fitness easier and more entertaining for people who have busy schedules.


Not only do you get a great outdoor workout, you also become part of our community. We love our members, many of them become our friends. We hold events with our members—from attending a 5K and breakfast to wine nights, our members can enjoy becoming part of a new community, making new friends, and getting fit together.

At MPowered Bootcamps, we have one goal in mind. That is to help you enjoy fitness. We want to help you by offering you several locations, times, and a variety of workout types to get you the best workout every time. If this sounds better than waiting in line behind muscle heads who carry around their gallons of water and wear too tight of shirts, feel free to contact us and sign up today for our fitness bootcamps!

Small Business Excellence Award

Mpowered Bootcamps selected for 2016 San Jose Small Business Excellence Award

San Jose,CA – March 14, 2017 — Mpowered Bootcamps has been selected for the 2016 San Jose Small Business Excellence Award in the Boot Camps classification by the San Jose Small Business Excellence Award Program. Various sources of information were gathered and analyzed to choose the winners in each category. The 2016 San Jose Small Business Excellence Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the San Jose Small Business Excellence Award Program and data provided by third parties.

About the San Jose Small Business Excellence Awards Program

The San Jose Small Business Excellence Awards recognizes outstanding small businesses that serve the San Jose area. Each year, our selection committee identifies businesses that we believe have achieved outstanding marketing success in their local community and business classification. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value. These are small businesses that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the San Jose area a vibrant and vital place to live. The San Jose Small Business Excellence Awards was established to reward the best of small businesses in San Jose. Our organization works exclusively with local business owners.

smallbusiness excellent 2016

Nutrition Tips

We all have moments of weakness. We eat three cupcakes instead of one. We skip an entire week at the gym instead of just a day. We make excuses for why we are failing at keeping up with our goals. And soon enough we found ourselves further from our fitness goals then when we originally started.

Perhaps you have been making excuses for years, you don’t remember the last time you worked out and your gym clothes haven’t made it passed the couch in months. The more out of shape you get, the more difficult is it to get back in it. Remember that before your skip a week at the gym.

At MPowered Bootcamps, we understand that keeping up with your fitness goals can become challenging, especially when you aren’t seeing the results you want. But once you stop working toward your goals, it becomes that much more difficult to pick up where you left off.

If you have been slacking in the fitness world lately but know that it is time your start working toward being in shape and reaching your fitness goals again, this blog will discuss the best diet changes to make to help you get there quicker. Pair these tips with your daily workout and you should be able to reach your fitness goal quicker, although it will still be challenging.

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The Diet

To get back in shape as quickly as possible you will have to give yourself some dietary guidelines. So these are a few tips and tricks that can help you slim down fast and start getting back on track. Just remember, exercise is another important part of this formula.

Cut Down on Sugar

Sugar is a dangerous addiction that can really affect your weight, your mood, and your overall health. There are actually a TON of benefits to cutting down on sugar. You can learn more about the benefits, according to myfitnesspal, but here is the quick list of benefits from cutting down on sugar:

  1. Lowers blood pressure
  2. Lowers bad cholesterol
  3. Decreases risk of heart attacks
  4. Keeps the mind sharp
  5. Reduces the risk of Alzheimer’s and dementia
  6. Reduces depression symptoms
  7. Helps break the addiction to sweets
  8. Helps skin look young
  9. Keeps skin clear
  10. Lowers risks of developing type 2 diabetes
  11. Prevents fatty liver disease
  12. Reduces risks of certain cancers

All these health benefits just from cutting back on sugar, who would’ve thought? Not only can cutting back help you slim down and get in shape, but you can add years to your life, feel happier, look better, and even help reduce your sugar addiction in the first place.

Change the Way You Eat

Not only should you change what you eat but also how. Eating smaller portions at a slower pace can help you dramatically slim down. You’d be amazing how much these miniscule steps can impact your weight.

You can use a smaller plate, so you don’t mindlessly start filling your large plate up until you can barely hold it with one hand. A smaller plate is an easy way to control the size of portions you are consuming.

Slowing down on eating can also help. You will feel full sooner from taking your time on your meal, which will also help you not eat as much. The only other rule is that you must stop eating once you feel full. Stop overeating, this will never help you get into shape.

Change What You Eat

Sugar is not the only dietary change you should make. Swap out your white bread, pasta, flour, and rice for wheat. This makes quite the difference. However, going gluten free is an even better way to slim down.

Add soup to your diet and cut out red meat. This may be challenging for many people, because who doesn’t like a good steak, but if you are serious about slimming down this will really help. Soup can be filling, flavorful, and a great way to cut down your weight. Try to eat soup a few times a week for the best and quickest results.


Try to avoid snacks as well. We all need our midday snack, but some snacks are just doing us no good. Have fruit, veggies, or Cheerios as a snack, and only a few! Overdoing snacks can hurt your dreams of slimming down.

If you have a bad habit of snacking while you watching TV, you may want to try to control your habits. If you must have a snack, pour yourself a small amount and do not bring the entire bag to the couch. If you sit down with a bag of chips to watch a few episodes of your favorite TV show, pretty soon the bag will be gone and your fitness goal flew right out the window. Limit your snack eating and try to choose healthier snack when you must snack.

If you follow these diet tips and incorporate exercise at least five times a week, you will be heading toward your fitness goal faster than you think! Don’t forget the exercise is a big part of this plan as well. If you need a good workout and people to do it with, sign up for MPowered Bootcamps. We offer many courses at different times and locations. See our schedule!