Gym4Everyone

  A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements. However, some exercises are also more complicated and involve transitions from floor to standing. Mountain climbers Share on Pinterest Mountain climbers  are an advanced exercise to work the whole body, especially the lower portion. To perform: Start in a pushup position with the right leg extended backward and the left leg near the chest with the toes on the ground. Keeping the hands on the ground and hips level, quickly switch the positions of the legs. Continue to alternate the legs. Burpees Share on Pinterest Burpees  are an advanced full-body move to get the heart pumping. To perform: Start with the body in a pushup position. Push off the balls of the feet to bring the knees into the chest and land in a squat. Jump out of the squat, raising the hands in the air before landing softly back into the squat. Place the hands back o...

  Intermediate exercises increase the intensity of the workout to get the heart pumping and the body moving. Squat jumps Share on Pinterest Squat jumps  are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves. To perform: Stand with the feet hip-width apart and arms at the sides. Bend at the knees to squat. From the squat position, jump in the air and extend the hips until the body is straight. Land softly on the balls of the feet, rolling backward to absorb the shock in the heels. Repeat using different arm movements to adjust the difficulty. Jump rope Share on Pinterest Increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home. A person can alternate between jumping with both feet and jumping from one foot to the other. Squat to front kick Share on Pinterest This exercise will challenge a person’s balance by adding a single leg kick at the peak of the squat position. To perfo...

  Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability. Marching in place Share on Pinterest Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. To increase the intensity, a person can increase the speed they march or raise the knees higher. Single leg stand Share on Pinterest This  exercise  works the abdominal muscles. To perform: Start with the feet together or no more than 3 inches (in) apart. Bend the knees slightly and lift one leg 3–6 in off the floor. Hold this position for 10–15 seconds and return the foot to the floor. Repeat for the opposite leg. To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly. Jogging in place Share on Pinterest Jogging in place  is a simple and effect...