10 Upper Body Cardio Exercises to Get Your Heart Pumping
When it comes to cardio exercises, many people tend to focus on lower body movements such as running or cycling. However, incorporating upper body cardio exercises into your fitness routine can provide a number of benefits. Upper body cardio exercises can help improve your cardiovascular health, increase your overall endurance, and even help you burn more calories. Here are 10 upper body cardio exercises you can do at home:
- Jumping Jacks with Arm Circles:
Jumping jacks with arm circles are a great upper body cardio exercise that also targets your shoulders and arms. To do jumping jacks with arm circles, start with your feet together and your arms at your sides. Jump your feet out wide while simultaneously raising your arms above your head and making circular motions with your arms. Jump your feet back together and lower your arms back to your sides. Repeat for 30-60 seconds.
- Burpees:
Burpees are a total body workout that target your chest, arms, and shoulders, while also providing a great cardiovascular challenge. To do a burpee, start in a standing position, then drop down to a push-up position. Perform a push-up, then jump your feet back up towards your hands and jump up into the air. Repeat for 30-60 seconds.
- Shadow Boxing:
Shadow boxing is a great upper body cardio exercise that also helps improve your hand-eye coordination. To do shadow boxing, stand with your feet shoulder-width apart and your fists up in front of your face. Punch the air with alternating arms, moving your feet and body as you would in a real boxing match. Continue for 30-60 seconds.
- Mountain Climbers:
Mountain climbers are a challenging upper body cardio exercise that target your chest, arms, and shoulders. To do mountain climbers, start in a push-up position, then bring one knee up towards your chest. Quickly switch to bring the other knee up towards your chest. Continue alternating knees for 30-60 seconds.
- Jumping Rope:
Jumping rope is a classic cardio exercise that can also be a great upper body workout. Holding the rope with both hands, jump over the rope with both feet at the same time while rotating the rope with your wrists. Continue for 30-60 seconds.
- Arm Circles:
Arm circles are a simple but effective upper body cardio exercise that target your shoulders and arms. To do arm circles, stand with your feet shoulder-width apart and your arms out to the sides. Make small circular motions with your arms, gradually increasing the size of the circles. Reverse the direction of the circles after 30 seconds.
- Punches with Resistance Bands:
Punches with resistance bands are a great upper body cardio exercise that target your chest, arms, and shoulders. To do punches with resistance bands, attach a resistance band to a sturdy anchor, then hold the other end in one hand. Make punching motions with your arm while keeping the resistance on the band. Switch arms and repeat for 30-60 seconds.
- Plank to Side Plank:
Plank to side plank is a challenging upper body cardio exercise that targets your core, arms, and shoulders. Start in a plank position with your hands on the floor and your feet together. Rotate your body to the side and lift one arm up towards the ceiling, forming a side plank. Return to the plank position, then rotate to the other side and lift the other arm up towards the ceiling. Repeat for 30-60 seconds.
- Superman Push-Ups:
Superman push-ups are a challenging upper body cardio exercise that target your chest, arms, and shoulders. Start in a push-up position, then lower your body towards the ground while simultaneously lifting your arms and legs off the ground. Return to the starting position and repeat for 30-60 seconds.
High knees are a fun and challenging upper body cardio exercise that also work your abs and legs. To do high knees, stand with your feet hip-width apart and your arms at your sides. Quickly bring one knee up towards your chest while raising the opposite arm up towards the ceiling. Lower your leg and arm and repeat on the other side. Continue alternating knees and arms for 30-60 seconds.
Incorporating these upper body cardio exercises into your fitness routine can help you improve your cardiovascular health, increase your endurance, and burn more calories. Whether you’re a beginner or an experienced athlete, these exercises can provide a challenging and effective workout that targets your upper body muscles while also providing a great cardiovascular challenge.
To get the most out of your upper body cardio exercises, try to incorporate them into your fitness routine 3-5 times per week. Start with shorter workouts and gradually increase the duration and intensity as you become more comfortable with the exercises. Remember to warm up before each workout and stretch afterwards to prevent injury and promote muscle recovery.
In conclusion, incorporating upper body cardio exercises into your fitness routine can provide a number of benefits, including improved cardiovascular health, increased endurance, and a great calorie-burning workout. Try incorporating these 10 upper body cardio exercises into your routine and see how they can help you achieve your fitness goals from the comfort of your own home.
