Regular aerobic exercise has many benefits for your body. It burns calories and Keeps your heart strongIt can help you deal with chronic conditions, boost your mood, and even get stronger. If you want to soak up the benefits of this form of training, here are a few more, including the best cardio exercises for building lower body strength.
Many people associate aerobic exercise with heart health, and while that’s a big part of it, you need to think about the bigger picture. “Your leg and glute muscles are some of the largest muscles in your body,” says Dr. Alisa Tucker, NASM-CPT Master Trainer AKT Studio“When you exercise these muscles, your heart rate will naturally increase because it takes a lot of effort to exercise these muscle groups. An increased heart rate makes your heart stronger and more efficient at pumping oxygen-rich blood to the rest of your body, improving your cardiovascular health.”
Cardiovascular exercise doesn’t have to be limited to jumping movements: “Plyometric movements are great for building lower-body strength while getting your heart rate up and improving stamina, but there are also some lower-impact options that may be more accessible to some people,” explains Tucker.[Low-impact exercises can] “You may be able to exercise for longer periods at a slightly lower percentage of your maximum heart rate, so the focus is on improving your endurance.”
Now let’s take a look at Tucker’s best cardio exercises for building lower-body strength. She outlines five high-intensity exercises that will increase your heart rate and stamina, and five low-intensity exercises that will improve your cardiovascular endurance.
5 high intensity lower body cardio exercises:
1. Squat jumps
“This move targets your glutes and quads while building power and getting your heart rate up,” Tucker explains.
Start in a squat position with your weight in your heels. Squat down and then jump. Land in a squat. Raise your arms overhead as you jump. Complete 3 sets of 30 seconds each.
2. Squat Jacks
“This exercise will work your glutes, quads and inner thighs while getting your heart rate up,” Tucker says.
Stand up straight with your feet together. Step your feet forward like you’re doing a jumping jack, but then lower into a squatting position. To engage your core, you can reach one arm to the other foot. Jump your feet back to the starting position and repeat, reaching to the other side.
Do 3 sets of 30 seconds each.
3. Switching lunge
Switching lunges activate your quads and glutes while increasing your power and heart rate.
Start with sagittal lunges: “Jump with both feet, alternating legs in the air, landing on both feet and lunging with the other foot forward,” Tucker instructs. “Aim to jump from the bottom end of your range of motion each time. This move will build power and get your heart rate soaring while targeting your glutes and quads.”
Aim for 3 sets of 30 seconds each.
4. Skater Jump
Skater jumps activate your outer glutes while improving balance and agility.
Start by standing on your left foot and finding your balance. Jump to the right as you extend your right leg out to the side. Land on your right foot. Repeat on the other side.
“There are many variations on this exercise, but I encourage my clients to focus on moving from side to side and balancing on one foot as they land,” says Tucker. “If needed, you can also tap your other toe for stability.”
Do 3 sets of 30 seconds each.
5. Box Jumps
Box jumps work your quads and glutes. You’ll need a bench or box to stand on, and make sure it’s sturdy and non-slip.
“Start by standing on the floor behind a box with your feet hip-width apart,” Tucker instructs. “Bend your knees and jump with both feet, landing in a crouching position on top of the box. Your heels should land on the box, not hanging over the edge. Repeat by jumping or stepping off from the crouched position on the box.”
Do 3 sets of 30 seconds each.
5 low-impact lower body cardio exercises:
1. Knee Repeater
Knee repeaters work the hamstrings, glutes, and rectus abdominis.
“Start in a staggered position with your front leg slightly bent, torso leaning forward at a 45-degree angle and arms extended overhead,” Tucker instructs. “Exhale and draw your back knee toward your chest as you bend your elbow and bring your arm down. Then, bring your foot back down and repeat, keeping your front knee bent and your weight on your front heel, leaning your body the whole time.”
Do 32 repetitions per side.
2. Walking lunges
Walking lunges can be done with or without weights. Start by standing with your feet together. Take a big step forward with your right foot and bend your knee into a lunge. Step with your left (rear) foot and come into a lunge again.
“When you hold weights in this exercise, your cardiovascular system is strained. [your] Get your heart rate up and working [your] “You can also work your glutes and quads without using weights,” Tucker says.
Perform 8 to 12 lunges per side.
3. Box Step Up
“This exercise works the same muscles as box jumps (glutes, quads) but takes the strain off your joints by eliminating the jump,” Tucker says.
To do box step-ups, you will need a bench or box to work on. Stand behind the box or bench. Step onto stable ground with your left foot, followed by your right foot. Step off with your left foot, then step off with your right foot.
Do 16 repetitions per side. Rest and repeat 1-2 times.
4. Lateral lunge
Get ready to work your outer glutes, glutes, inner and outer thighs, and quads with lateral lunges.
You can do this exercise with or without weights. “Start by standing with your feet together. Take a big step to the side with your right foot and bend your right leg wide, stepping your hips back so your feet are parallel,” Tucker instructs. “Repeat on the other side, bringing your feet together.”
Do 16 repetitions per side, resting and repeating 1-2 times.
5. Alternating curtsy lunges
Alternating curtsy lunges work your inner and outer thighs and buttocks.
“Stand up [your] “Stand with your feet together,” Tucker says. Take a big step to the right with your right foot, then cross your left leg behind you while keeping your hips straight, and bend both knees. [and lower] Lower your back knee toward the floor (just enough so it’s slightly off the floor).
Do 16 repetitions per side, resting and repeating 1-2 times.
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