10 Effective No Sweat Cardio Workouts
The cool water temperature on a pool goes a long way toward preventing sweating during aquatic exercise. Plus, even if you do sweat during your water workout, you won’t be able to tell because you are already wet. According to the Aquatic Exercise Association, water workouts burn between 400 and 500 calories in an hour. Not only will you burn calories, you strengthen your cardiovascular system and enhance your balance without impact on your joints. Water provides resistance as you move in every direction so your muscles are challenged throughout the workout. The increase in muscle tissue increases your metabolism to help you burn more calories throughout the day.
Hooping is a fun and effective workout that burns approximately 200 calories in 30 minutes, according to the American Council on Exercise. Hoopers use large hoops that stand to the height of the middle of the torso. These are not the small hoops you used when you were younger. The larger hoop is easier to spin and that agility encourages you to hoop for longer durations. You can hoop outside, on your lunch break, during commercials or with friends. Hoop dancing uses the hoop around the arms and legs and includes hand twirling and tricks for muscle stimulation and variety. Your core gets a great workout too!
If you do not like to sweat, crank up the volume on your favorite playlist and dance around your living room. Wiggle your hips, move your arms and kick your legs as you burn calories and increase your heart rate. If you feel a sweat beginning, take a break and then pick up where you left off after you cool down a bit. You know the saying – “Dance like no one’s watching.”
Different styles of yoga burn varying amounts of calories. One of the highest calorie-burning yoga workouts includes powerful and vigorous movements, but this also leads to sweating. When you are seeking a non-sweat workout, yoga has many benefits, including improved range of motion, strengthened core, toned arms and legs, reduced back pain, decreased weight and lowered stress levels. Yoga is an effective workout you can perform daily to improve your health.
Vertical workouts offer your mind and body a break from traditional exercise routines. Rock climbing, whether on an indoor wall or outside, is a great way to workout without too much sweating. The size of the hand holds varies on an indoor wall to offer a challenge for beginners through advanced climbers. As a beginner, search for routes that have larger hand and foot holds so you build your strength and confidence as you ascend the wall. Once your ability improves, use the beginner routes to speed climb and increase your heart rate for a warm-up. Climbing is a mind/body workout since the routes resemble puzzles as you travel vertically up the wall. You need to determine the best hand and foot placement for a seamless climb.
Cardio exercise is important for weight loss, heart health and mental clarity. If you do not like to sweat, but still want to perform cardio, aim to complete 10-minute sessions, three or four times a day. According to The American College of Sports Medicine, ACSM, three 10-minute workouts throughout the day are as effective as one 30-minute consecutive session.
Trampoline workouts are fun, effective and less sweat-producing than other high energy exercises. Set up a mini-trampoline at home and bounce or run on it while you watch your favorite television show. Or, venture outside to your children’s trampoline and jump around with the kids for 30 minutes. With all the laughter and fun, you pass the time quickly and without ending up a sweaty mess.
Strength is an important component of health and fitness. If you are seeking an alternative strength-training workout that will not leave you sweaty, try isometrics. Isometrics are resistance exercises without movement. You improve muscular strength and enhance your muscular tone with these exercises that can be performed at home. For example, sit at your kitchen table and or desk and place your palms on the underside of the tabletop. Bend your elbows at 90-degree angles. Press up against the tabletop as if trying to lift it. Maintain the contraction in your upper arms for 30 to 60 seconds and then release. A plank is another example of an isometric exercise.
Complete 10 to 20 minutes of core exercises for an effective workout without sweating. Choose a variety of exercises to target your abdominals and lower back. Include crunches on the floor or on an exercise ball, oblique exercises such as side bends or side planks, and exercises that target your lower abdominal area such as reverse crunches. Use an exercise ball for lower back movements such as hyperextensions and jackknives to enhance your core strength.
Muscular strength and endurance are another aspect of your fitness routine. Perform short workouts of approximately 10 minutes to strengthen your muscles without sweating. Pick one muscle group a day and choose two exercises to target that group. Complete 3 sets of 8 to 12 repetitions and you are ready for the rest of your day. For example, use shoulder presses and rear deltoid raises for your shoulders; arm curls and reverse arm curls for your biceps; dips and overhead extensions for triceps; dumbbell rows and pull-ups for your back; push-ups and dumbbell chest flyes for your chest; squats and lunges for your glutes, quads and hamstrings; calf raises and heel raises for your lower legs.