Indoor Cardio Exercises for Men

Maintaining a healthy level of fitness is a key component for your well-being, and cardio is especially important. Cardio workouts reduce your risk for obesity, heart disease and type 2 diabetes. They also reduce your blood pressure and cholesterol. For men, who are at greater risk for heart disease and other health issues at an earlier age, it can be even more vital to incorporate cardio into your routine. When it’s too hot or cold to head outdoors to work out, there are a number of indoor cardio exercises you can do to stay fit.

  1. Cardio Machines

    • Treadmills, ellipticals and rowing machines offer one way to get in your cardio without heading outdoors. These machines will get your heart rate up and blood pumping while giving you a whole-body workout. The intensity of your workout will determine how many calories you burn, but for a 145-pound person, just 30 minutes on an elliptical will burn around 300 calories; the same goes for running on the treadmill. The rowing machine is another effective piece of cardio equipment and will work out muscles not often used, including your back, arms and legs.

    Boot Camp

    • The boot camp craze is here. Whether you do it in a group, individually, at the gym or in the privacy of your own home, you will get a major cardio workout with one of these programs. These demanding routines start with a warm-up to increase your heart rate and loosen your muscles before exploding into cardio moves like side leaps, jogging patterns, jumps, lunges and more. Boot camp workouts are tough, but they pay off big time in terms of calorie burn and weight loss.

    Tae Bo

    • Don’t let the dance moves in Tae Bo scare you off -- this is still a manly workout that will give you all the cardio you need. In fact, Tae Bo was created by Billy Blanks, a seven time World Martial Arts Champion. This intensely athletic workout uses a combination of martial arts, boxing, dance moves and weight training to get you moving. It also incorporates a self-awareness element that will benefit your mind as well as your body. Tae Bo can be done at a gym or at home, and will work the whole body with the variety of disciplines involved as well as the range of physical movement.

    Interval Training

    • Interval training involves bursts of high-intensity exercise followed by periods of lighter activity, and it will maximize your cardio workout. It can be done with any type of cardio, whether on a treadmill or during a boot camp-style workout. The key to interval training lies in the ratio of intense exercise -- 1:1 or 1:2 -- to easier activity, For example, you could try a walk/run routine, where you walk for two minutes, then jog or sprint for one or two minutes, thereby alternating the intensity. The key is to really push yourself during the high intensity portion to reap the full rewards, but you also need to allow your body to recover during lighter activity. According to MayoClinic.com, interval training is emerging as one the most effective ways to work out, allowing for more calories burned and increased endurance.