Most Effective Aerobic Exercises and their Benefits

Aerobic exercises such as walking, swimming, running, or cycling are very effective. By definition, aerobic means (involving oxygen). During aerobic exercises, your breathing and heart rate increases, which can help maintain a healthy heart, lungs, and circulatory system. Aerobic exercise differs from exercises that are anaerobic. Anaerobic exercises require quick bursts of energy, such as weightlifting or sprinting.

Aerobic Strength Circuit

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The aerobic strength circuit is among most effective exercises that improve cardiovascular health, strength, and tones relevant groups of muscles. Focus on each workout on the correct form to prevent injury. Keep your heart rate throughout at a mild level. During this exercise, you should be able to hold a brief discussion. The duration and frequency of this aerobic circuit should be 20 to 30 minutes, 5 times a week. Perform the following exercises each for one minute:

  • burpees
  • jump squats.
  • bicycle crunch
  • mountain climbers,
  • jump lunges
  • pushups
  • jumping jacks

Then jog for 1 minute to complete one circuit. Repeat 2 to 3 times the circuit. You can rest between circuits for up to 5 minutes. Afterward, cool down with some stretching.


Compare to other exercises, swimming is a low-impact aerobic exercise, and it’s effective for people with joint problem, sensitive to injury, or recovering from it. It can tone your muscle and increase strength and stamina. Avoid swimming alone and select a swimming pool with a lifeguard on duty if possible. Start by enrolling in swimming lessons if you’re new to swimming. Frequency and duration should be 10 to 30 minutes, 2 to 5 times a week. You can begin with one stroke swimming lap. Add extra strokes as you swim more. You can do 1 to 4 freestyle laps followed by 1 to 4 breaststroke or backstroke laps, for instance. If you get tired, rest between laps on the side of the pool. Always follow the swimming pool’s safety directions and rules.

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Running or Jogging

Running is one of most effective aerobic exercise. It can improve heart health and burn fat and calories. Run-on the routes that are well lit and populated. Duration and frequency should be 30 minutes, 3 times a week. If you’re a beginner, run twice a week for 30 minutes. Your speed during the run should be conversational. To begin with, you can switch between running for 5 minutes and walking for 1 minute. Always stretch before and after your run to prevent injury.

Jump Rope

Jumping rope helps improve the consciousness of the body’s coordination with the hand-foot and agility. You should adjust the jumping rope at your height. Stand on the center of the rope with both feet and extend the handles to your armpits. That’s the height for which you’re going. If it’s too long, cut or bind it to prevent the rope from getting stuck. Duration and frequency should be 20 to 30 minutes, 5 times a week. This is an excellent indoor or outdoor exercise, although you want to make sure you have plenty of space to perform it. It should take 20 to 30 minutes to finish your circuit routine. Start by jogging forward as you swing the jumping rope over your head and under your feet if you’re a beginner.


Like other aerobic exercises, daily walking is also effective in decreasing the risk of cardiac disease, obesity, diabetes, elevated blood pressure, and depression. Walk-in fields that are well lit and populated. To decrease your danger of injury, choose shoes that give excellent ankle help. Duration and frequency should be 150 minutes per week, or 5 days per week for 30 minutes. If walking is your primary type of exercise, strive for 150 minutes a week. You can split this into 30 minutes of 5 days a week, or spend 10 minutes walking at a time, 3 times a day. You can also use the fitness tracker to maintain how many measures you take each day. If your aim is to walk 10,000 steps a day, begin with your base and increase your daily number of steps.

You can do this by increasing your daily steps every 1 to 2 weeks by an additional 500 – 1,000 steps a day. So, add an extra 500 to 1,000 steps after you’ve recognized your base. Then increase your daily step count by another 500 to 1,000 steps 1 or 2 weeks later.


Zumba is an effective exercise for your heart’s health. It increases coordination, tones the entire body, and relieve stress. During the class, drink lots of water. If you’re tired or dizzy, take a break. If you are susceptible to ankle injuries, wear shoes that provide excellent ankle support. The frequency and duration should be 60 minutes, 1 to 3 times a week. Zumba is an effective aerobic workout if you enjoy dancing. Your teacher will teach the class through easy-to-follow dance movements set to upbeat music. You will end with a cooldown and stretch. If you get tired, you can always take a break and come back.

Cardio Kickboxing

Kickboxing is an activity of high impact that builds power and stamina. It can decrease stress and boost your reflexes. Drink plenty of water all over the class. If you’re feeling dizzy, take a break. Duration and frequency should be 60 minutes. Cardio kickboxing is a mixture of martial arts. Perform this exercise 1 to 3 times a week. Your class can begin with a warm-up such as jogging, jumping jacks, or other aerobic exercises. Expect the primary exercise to have a sequence of punches, kicks, and hand strikes. Always complete and extend your exercise with a cooldown and drinking plenty of water during the exercise.

Stationary Bike

Stationary biking is also a low-impact exercise, which can help build legs strength. Ask a gym trainer to help adjust the bicycle to make the seat the right height. This will help decrease your risk of injury. If you are cycling at home, a general rule is to change the seat height of the bicycle to preserve a 5-to 10-degree bend in your knee before it reaches the complete extension. Doing so will reduce your knee joint pressure. Duration and frequency should be 45 minutes 3 times a week. A stationary bike is an effective aerobic exercise. It can help strengthen your legs.

Many gyms and exercise studios that use stationary bikes provide courses. However, without taking a class, you can still enjoy a stationary bike workout. Having stretched and warmed up by cycling for 5 to 10 minutes at a simple rhythm, boost your speed to 15 miles per hour and strive for 20 to 30 minutes of continuous cycling.


Like other low-impact exercises, elliptical machines also provide effective aerobic workout that put less stress on your knees, hips, and back. If you feel uncomfortable, use the handlebars. The frequency and duration should be 20 to 30 minutes, 2 to 3 times a week. At the beginning, the elliptical machine may seem intimidating, but once you get the hang of it, it is simple to use. Hold your posture upright after warming up while using your legs in a pedal movement to drive the machine. Look forward, not down at your feet the whole time. Keep the back of your shoulders and involve your abdominal muscles.

Suggested article: 7 exercises for people who dont like running


Your local gym is a brilliant place to get into some effective aerobic exercises. They are equipped with treadmills, stationary bicycles, and elliptical machines. A swimming pool may also be available for you to swim in. If you are not sure how to use training equipment, ask a professional or trainer for help. If you don’t like to exercise alone, a class can provide an atmosphere that is supportive and encouraging. Ask the teacher if you are new to show you the correct form.

If you are a beginner, they can help you change the exercises. Attend group courses to begin 2 to 3 times a week at your local fitness center. If you appreciate the exercise, you can always go on more often later. Every week, add two or more aerobic strengthening sessions focusing on significant muscle groups. See your doctor if you’re new to exercise. The doctor will test your health and suggest more effective aerobic exercises.


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  2. American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.
  3. Are elliptical machines better than treadmills for basic aerobic workouts? Mayo Clinic.
  4. Walking: Trim your waistline, improve your health. Mayo Clinic.
  5. Endurance Exercise (Aerobic). American Heart Association.
  6. Aerobic exercise. Mayo Clinic.
  7. Aerobic exercise: Top 10 reasons to get physical. Mayo Clinic.
  8. 10,000 steps a day: Too low? Too high? Mayo Clinic.
  9. 7 health benefits of Zumba. Piedmont Healthcare.
  10. American Academy of Orthopaedic Surgeons.
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Naeem Durrani BSc
I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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