Buzz
Cardio is essential for everyone. It serves as the foundation of physical activity guidelines for health, and when combined with strength training, cardio boosts your overall health and improves your gym performance. (And no, it won’t hinder your gains.)
If you're wondering where to begin with your cardio journey (or restart), the straightforward answer is: anything you enjoy! If your preferred workout isn’t on my list but fits the criteria for cardio, you don’t need my approval—just get started. But if you're looking for more insights on the best options, keep reading.
What qualifies as cardio?
I have another article that goes into more depth on this topic, but here’s a quick summary. Cardio exercise is typically understood as any activity that:
Engages the majority of your body, or at least several large muscle groups (cycling, though it primarily works the legs, certainly counts).
Is rhythmic and repetitive—for instance, the consistent rhythm of your footsteps while jogging, or the strokes of your arms when swimming.
Can be sustained for 10 minutes or longer. Short bursts of cardio are perfectly fine, but we differentiate between activities like jogging (which people often perform for 30 minutes or more) and strength exercises like squats (where you might do 8 to 12 repetitions before needing to rest before continuing).
Is intense enough to make you feel you’re putting in effort. A leisurely walk isn't considered cardio, but a brisk walk might count.
Cardio machines commonly found in gyms include treadmills, ellipticals, stationary bikes, rowers, and stair climbers—all of which qualify as cardio. Strength training exercises don’t count as cardio—they’re beneficial, but belong to a different category.
How much cardio should I aim to do?
Major organizations like the American Heart Association, the World Health Organization, the CDC, and others have established a guideline recommending at least 150 minutes of moderate cardio per week. (Though they often use the term “exercise,” they are specifically referring to cardio. Strength training is treated separately.) Specifically, they recommend you should aim for:
150 minutes of moderate cardio per week, or
75 minutes of vigorous cardio per week, or
Any mix of the above (totaling 150 minutes, with each minute of vigorous cardio counting as two), or
If you’re already comfortably hitting that baseline, aim for 300 minutes of moderate or 150 minutes of vigorous cardio.
What does 150 minutes per week look like? Here are a few examples:
A 30-minute walk every weekday during lunch, or
A 50-minute spin bike session three times a week, or
22 minutes of brisk walking each morning (including weekends)
How intense should a cardio workout feel?
If you’re out of breath, feeling exhausted, and can’t wait for it to end, you’re likely pushing harder than necessary. Moderate cardio is roughly equivalent to “zone 2” cardio. It should require effort, but it shouldn’t be unbearable. You’ll breathe harder than usual, but still be able to speak in full sentences. These types of workouts are easy to recover from (you won’t need a rest day afterward), and you’ll often feel better after completing them than you did before.
Vigorous cardio encompasses any activity that’s harder than moderate cardio, ranging from a brisk jog to intense intervals. You may feel wiped out by the end of the session, and you might not be able to do this level of workout every day. While vigorous cardio is beneficial, it's often most effective in smaller quantities. Endurance athletes, such as runners, often restrict the more intense exercises to 20% or less of their total weekly workout time.
Although tracking heart rate is popular, I wouldn't rely on heart rate to distinguish between moderate and vigorous workouts, especially if you're a beginner. The heart rate zones on your device are inconsistent from one gadget to the next and the formulas they use can be incorrect. Instead, focus on your breathing and how hard you feel you're working. Moderate cardio should feel like a 3 or 4 on a scale from 1 to 10.
Does it matter what type of cardio I do?
Honestly, not a great deal. Some people choose cardio that engages their entire body or targets specific areas, but that’s not crucial for achieving health and fitness benefits. A rowing machine may use your arms more than a spin bike, but both can offer an excellent cardio workout. If you're looking to build muscle in your arms, it's better to focus on strength training exercises for your arms instead of worrying about whether your cardio includes arm movements.
The best cardio workout is the one you’ll actually do, so the key factors are how accessible the workout is to you (for example, does your gym have a rower?) and whether you actually enjoy it (do you like rowing?).
Now that we've got the major disclaimer out of the way, let me share with you my go-to cardio routines, along with some advice on how to seamlessly incorporate each one into your regular workout schedule.
The most affordable cardio exercise: running (or a run/walk mix)
Let’s begin with one of the most convenient and straightforward cardio workouts: simply stepping outside and getting those feet moving. Of course, this may not be ideal for everyone, so if outdoor exercise doesn’t fit into your lifestyle, feel free to jump to the next section.
All you need is a comfortable pair of shoes (they don’t have to be high-end running shoes) and for many, a supportive sports bra. Throw on some athletic clothing, and you’re all set. This basic setup works for most types of exercise.
You don’t require a running watch or heart rate monitor. Tracking your mileage or pace isn’t necessary, though you might find it helpful to have a rough idea of how long your workouts last and how often you’re working out. You can jot this down in your phone (“30-minute jog Monday”) rather than investing in an app or gadget.
Here’s a beginner-friendly workout plan to get you started, in case you’re unsure where to begin:
Start by walking for 5 minutes as a warm-up. Begin at a slow pace, gradually increasing it to a brisk walk by the end.
Pick up the pace slightly by jogging or walking faster.
If you start to feel exhausted, slow down a little bit. Avoid going back to a slow walk unless absolutely necessary.
Once you feel ready, speed up again and continue this cycle.
Finish with a 5-minute walk to cool down.
Over time, aim to maintain a consistent pace. A slow, steady jog is often more effective for training than alternating between sprints and walks. However, interval training can be a fun addition. If you find running dull, try these suggestions to make it more enjoyable.
Easiest on the body: indoor cycling
If I were to pick the best all-around cardio workout, it would likely be spinning. The transition between different speeds is smoother, unlike the abrupt changes between ‘walking’ and ‘running,’ making it easier to adjust your intensity. Plus, it’s low-impact, so you may not need a sports bra and it’s gentler on your knees and shins initially. Plus, you can always keep a water bottle and fan nearby, which simplifies the logistics—you don’t need to haul everything with you.
(Outdoor cycling is fantastic, of course. However, it requires a helmet, some basic mechanical knowledge, and a good sense of street safety to navigate or avoid traffic. I’m recommending indoor cycling here, but if you’re passionate about cycling outdoors, go ahead and enjoy!)
There are plenty of indoor cycling workout options available. You could go for a steady workout, perhaps while watching a favorite show on the gym’s TV or your phone. Alternatively, you can follow along with a video or audio workout that guides you through intervals while entertaining you with music and commentary. Use apps like Peloton or Aaptiv, or explore videos on YouTube. Here’s one to get you started:
Best cardio for a no-equipment home workout: turn on some music and dance
I went back and forth on this one. Jumping rope is often recommended (though it technically involves equipment), but it shares similarities with jogging. There’s a lot of impact and bouncing, and it can be quite tiring at first until you master your pacing.
Then, there are the classic bodyweight ‘HIIT’ exercises, like air squats and jumping jacks. These are effective! But they work better in intervals, and for cardio, it’s nice to have movements that allow for continuous motion. Still, I must give a quick shoutout to the most underrated no-equipment cardio move: the classic four-count burpee. (I explain it in more detail here.) No jumping or pushups required. You’re welcome.
If you're looking for a great cardio session at home, without needing any equipment or clearing a lot of space, simply turn on some music and start dancing. And don't give me the excuse that you 'can't dance.' No one's judging you here. Put on a song that lifts your spirits and shift your weight from one foot to the other. Swing your arms a bit. See? You're dancing! It might not look perfect, but you're getting a solid workout and likely enjoying it far more than doing burpees or squat jumps.
There are so many options ahead. You can just groove to whatever is playing on the radio or shuffle through your Spotify. You could focus on improving your dancing skills, learning fresh moves and combining them—don’t these dancers look like they’re having a blast doing the Charleston? Or you could find dance cardio videos online, where a trainer leads you through the moves. Alternatively, just pick any style you enjoy and have fun with it.
