Buzz
Cardio is essential for us. We need both cardio and strength training to maintain overall health and meet athletic goals. But what really counts as cardio? Does walking count? What about weightlifting? Can anything be considered cardio as long as you're in the right heart rate zone? Let me clarify.
What exactly is cardio?
Trick question! ‘Cardio’ is more of a label for a broad category of exercise, rather than a term with a strict definition. Depending on who you ask, you'll find different interpretations, and much of the research regarding the benefits of cardio simply refers to it as ‘exercise.’
The Physical Activity Guidelines for Americans define aerobic exercise, or cardio, as occurring when:
...the body’s major muscle groups move in a steady, rhythmic pattern for an extended duration. Examples include brisk walking, running, cycling, jumping rope, and swimming. Aerobic activities elevate the heart rate, and the individual will experience deeper, faster breathing than usual.
This is consistent with how most fitness experts use the term. The key characteristics are:
Involves large muscle groups (such as the legs; you won’t get cardio by simply twiddling your thumbs)
Is rhythmic (like pedaling a bike for several minutes or more)
Can be sustained (for instance, a 20-minute bike ride, unlike a short set of 10 squats)
This definition encompasses activities like walking, running, cycling, swimming, and using gym machines such as rowers, ellipticals, or stair climbers.
Is there a specific heart rate or zone that qualifies as cardio?
No, there isn’t a clear-cut threshold between what is considered cardio and what isn’t. The guidelines mentioned earlier treat “moderate” intensity cardio as the target, but this isn't defined by heart rate. I’ve provided a detailed breakdown of what “moderate” really means, but in short: Anything at the effort level of a normal-paced walk (roughly 20 minutes per mile) counts as moderate.
I understand that might not be the answer you were hoping for, so here’s another perspective: The American Heart Association suggests that moderate exercise corresponds to 50-70% of your maximum heart rate (while vigorous exercise is 70-85%).
Most of us don’t know our exact max heart rate, and formulas like “220 minus your age” are inaccurate. So keep that in mind. A better approach is to focus on how the exercise feels: Moderate exercise should make you breathe faster than usual, maybe even break a slight sweat, and significantly increase your heart rate compared to when you’re resting. You shouldn’t be gasping for air; moderate exercise should still allow you to carry on a conversation with ease.
To reap the health benefits of cardio, consider paying more attention to intensity. While moderate exercise is excellent, vigorous exercise (where it feels challenging and you struggle to speak in full sentences) is also an important addition to your routine. The Norwegian 4x4 offers a practical cardio workout that emphasizes vigorous exercise.
Does walking count as cardio?
Yes, walking does meet the basic guidelines. It qualifies as moderate-intensity exercise and contributes to your weekly cardio minutes (regardless of your heart rate while doing it).
However, if you're aiming for athletic goals, walking alone may not be sufficient. If walking feels easy to you, it’s likely time to step up the intensity to enhance your cardiovascular fitness. Jogging or rucking would be excellent next steps.
Does lifting weights count as cardio?
No, lifting weights isn't considered cardio (except for a few specific cases, which I’ll explain shortly). Keep in mind, cardio needs to be rhythmic and sustained. If you’re not repeating the same movement for about 10 minutes, it’s not cardio. For instance, doing three sets of 10 on the chest press machine is definitely not cardio.
And no, I won't change my answer based on what your heart rate monitor shows. Your heart rate only indicates the intensity of cardio exercise if you’re actually doing cardio. Strength training remains strength training (not cardio) no matter what heart rate zone you’re in.
So what are those exceptions I mentioned? Weight training can count as cardio if it fits the definition: rhythmic and sustained. Most people don’t do this, but if you’re training for a kettlebell half marathon, where you lift a light kettlebell continuously for 30 minutes without putting it down, then yes, that qualifies as cardio.
I’d also classify the kettlebell ladder workout as a form of cardio. Although with some hesitation—it’s not continuous for the full 30 minutes, but then again, that’s also true for many interval training routines. Kettlebell swings are definitely rhythmic and use large muscle groups, and the workout is designed to get your heart rate and breathing elevated for most of the session. I’ll give it a pass.
Does HIIT count as cardio?
High-intensity interval training absolutely challenges your cardiovascular system, but it’s not always the best option if you're specifically aiming for cardio. True HIIT is extremely intense, lasts for a very short time, and often includes longer rest periods between hard intervals. You’re training your anaerobic system, not just your aerobic capacity, which means it shares some of the same considerations as weightlifting.
Many "HIIT" videos out there don’t actually qualify as true HIIT, and some might not even provide a solid cardio workout. As I’ve mentioned previously, "HIIT" often just refers to any video that includes a timer in the corner, regardless of the quality of the exercise. If you’re seeking an effective cardio session, it’s better to pick a workout that ensures you’re engaging your aerobic system the entire time—which means you should be able to breathe steadily without gasping.
What are some other exercises that can be considered cardio?
I’ve already provided a few examples, but let me share a more comprehensive list of activities that definitely count as cardio, especially if done correctly (whether it's steady-state or interval training, particularly when the intervals involve active rest like walking).
Running, jogging, or run/walk intervals (indoors or outdoors)
Cycling (indoor or outdoor)
Rowing on a gym machine
Paddling or rowing a small boat
Jumping rope
Dancing (truly one of the most underrated forms of at-home cardio)
Stairmaster or stepmill machines
Climbing machines like Jacob’s Ladder or Versaclimber
Elliptical trainers
Swimming
Roller skating or rollerblading
Yard work or housework that involves continuous movement (such as mowing the lawn or shoveling snow)
I have a detailed list of cardio activities available here, which elaborates on many of the options listed above, and also includes a list of chores and recreational activities that can also be considered cardio (although many of them are moderate intensity, like walking).
I hope these examples assist you in selecting some exercises to try. However, if you have specific fitness objectives in mind (such as preparing for a 5K or passing a fitness assessment for your job), it would be wise to seek out a training plan tailored to those particular goals.
