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A bench is a common piece of equipment found in most gyms, but it's often overlooked as a tool for cardio exercises. While it's true that a bench is primarily used for weight training exercises like the bench press and tricep dips, it can also be a valuable piece of equipment for increasing your heart rate and burning calories. In this article, we'll explore the benefits of using a bench for cardio exercises and provide some examples of how you can incorporate it into your workouts.
Shop The Collection: BenchesOne of the main benefits of using a bench for cardio exercises is that it can add variety to your workouts. If you're used to running on a treadmill or using an elliptical machine, using a bench can help to mix things up and engage different muscle groups. This can help to prevent boredom and keep you motivated to continue working out.
Another benefit of using a bench for cardio is that it can help to improve your balance and coordination. Many bench-based cardio exercises require you to maintain your balance while moving your arms and legs, which can help to improve your overall body control and coordination. This can be especially beneficial for older adults or those who have mobility issues, as it can help to improve their stability and reduce their risk of falls.
Using a bench for cardio can also help to improve your overall strength and endurance. Many bench-based cardio exercises involve bodyweight exercises like push-ups, mountain climbers, and step-ups, which can help to build muscle and improve your endurance. This can help you to perform better in other activities, whether it's running a 5K or playing a sport like basketball or soccer.
Finally, using a bench for cardio can be a convenient and cost-effective way to get in a good workout. If you don't have access to a gym or expensive cardio equipment, a bench and your own bodyweight can be all you need to get in a challenging and effective workout. Plus, you can easily find a bench at a local park or in your own backyard, making it easy to fit in a workout wherever you are.
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Now that we've explored the benefits of using a bench for cardio, let's look at some examples of exercises you can do. Keep in mind that these are just a few examples, and you can use your creativity and modify the exercises to fit your fitness level and goals.
Step-ups are a simple but effective way to get your heart rate up using a bench. To do this exercise, stand facing a bench and place your right foot on the bench. Push through your heel to lift your body up and place your left foot on the bench, so that you're standing on top of it. Lower your body back down and repeat on the other side. You can make this exercise more challenging by holding dumbbells at your sides or by increasing the height of the bench.
Box jumps are a high-intensity exercise that will definitely get your heart rate up. To do this exercise, stand in front of a bench and lower into a quarter squat position. Explosively jump up onto the bench, landing with both feet on top of it. Step down off the bench and repeat the exercise. You can make this exercise more challenging by increasing the height of the bench or by adding a plyometric element, such as jumping back down off the bench and immediately jumping back up again.
Mountain climbers are a great way to work your whole body and get your heart rate up. To do this exercise, place your hands on the bench and extend your legs behind you so you're in a plank position. Bring your right knee towards your chest, then switch and bring your left knee towards your chest. Continue alternating your knees as if you're running in place, keeping your core tight and your hips level. You can make this exercise more challenging by increasing the speed at which you switch your knees or by placing your feet on an unstable surface like a Bosu ball.
Incline push-ups are a variation of the classic push-up that can help to increase the difficulty of the exercise. To do this exercise, place your hands on the bench and extend your legs behind you so you're in a plank position. Lower your body down towards the bench, keeping your core tight and your elbows close to your sides. Push back up to the starting position and repeat. You can make this exercise more challenging by using a steeper incline or by holding a dumbbell in each hand.
Here are a few more examples of exercises you can do using a bench to get your heart rate up and improve your overall fitness:
For a high-intensity interval workout, try the bench sprint. Place a bench a few feet away from where you're starting. Sprint from your starting position to the bench, touch the bench with your hand, and then sprint back to your starting position. Rest for 30 seconds and then repeat for a set number of rounds. You can make this exercise more challenging by increasing the distance you have to sprint or by adding an obstacle, such as a cone, that you have to navigate around before and after touching the bench.
Tricep dips may be more commonly associated with weight training, but they can also be a great way to get your heart rate up and improve your upper body strength. To do this exercise, sit on the edge of a bench with your hands gripping the edge behind you. Lift your hips off the bench and straighten your legs out in front of you. Lower your body down towards the ground by bending your elbows, then push back up to the starting position. You can make this exercise more challenging by placing your feet on a higher surface or by holding dumbbells in your hands.
If you have access to a treadmill, you can use a bench to add an incline and increase the difficulty of your treadmill walk or jog. Place the bench on the back of the treadmill and set the incline to a moderate level. Walk or jog on the treadmill, using the incline to add resistance and challenge your leg muscles. You can make this exercise more challenging by increasing the incline or by increasing the speed at which you walk or jog.
For a full-body, high-intensity workout, try burpee box jumps. Start standing in front of a bench. Lower into a squat position, place your hands on the ground, and kick your feet back into a plank position. Jump your feet back up to the starting position and then explosively jump up onto the bench. Step down off the bench and repeat the exercise. You can make this exercise more challenging by increasing the height of the bench or by adding a plyometric element, such as jumping back down off the bench and immediately jumping back up again.
As you can see, there are many different ways you can use a bench to get in a good cardio workout. Whether you're looking to add variety to your routine, improve your balance and coordination, build strength and endurance, or just get in a good sweat, a bench can be a valuable tool in achieving your fitness goals.
In conclusion, using a bench for cardio exercises can be a convenient and effective way to mix up your workouts, improve your balance and coordination, build strength and endurance, and get in a good workout without needing expensive equipment. Give these exercises a try and see how they can benefit your fitness routine.
