What Is Cardio? 12 Types of Cardio Exercises

Cardio is shorthand for cardiovascular training, and it encompasses any exercise—such as running, cycling, or dancing—that elevates your heart rate. Cardio is also considered aerobic exercise, meaning it demands elevated oxygen flow, which causes you to breathe harder. Cardio is essential if you want to burn calories, strengthen your heart and lungs, and be healthier overall.

Health experts recommend you perform cardio with regularity if you want to see health benefits. A good rule of thumb is to partake in 1.25 hours (75 minutes) of heavy cardio per week or 2.5 hours (150 minutes) of moderate-intensity cardio weekly. This translates to roughly 30 minutes of cardio a day, with two rest days a week.

Pairing a cardio workout with weight training could help you build muscle mass while you burn body fat. If you have problems with pain in your lower body like your knees, then you don’t have to do a high-impact exercise like running to do cardio, either. Instead, you can do low-impact exercises like swimming to receive the same benefits.

With an established cardio plan that fits into your lifestyle, you might experience health benefits, such as:

1. 1. Heart health: This includes reduced blood pressure, a lower risk of heart disease, and overall improved heart health.
2. 2. Longevity: Some scientists assert that regular cardiovascular exercise can prolong your life. By making your heart and lungs stronger, you improve your overall fitness levels and cardiovascular health—this means your heart has a lower measure of beats per minute (BPM) than it would if you otherwise led a sedentary lifestyle), which suggests your body has an improved ability to handle different stressors.
3. 3. Mental health: There are emotional and mental benefits to doing regular cardio. Working out improves blood flow throughout your body, including in your brain, which can improve your cognitive functions. Working out also releases endorphins—naturally occurring chemicals in your body that can make you feel good.
   
4. 4. Weight loss: Those who maintain a long-term, regular cardio routine might also experience weight loss, since your body uses your body fat as energy while you work out, burning off body weight in the process.

You can measure your current cardio health by checking your resting heart rate (RHR). By comparing your RHR with regularity—for example, every three months—you can determine whether or not it is improving.

A lower RHR generally indicates good cardiovascular health. For example, a normal RHR range for an adult is 60–100 beats per minute. By comparison, an athlete’s RHR might be closer to 40 beats per minute, signaling a strong heart and efficient blood flow. Follow these steps to find your RHR:

1. 1. Find a way to measure 60 seconds. This can be using a stopwatch, a clock with a second hand, or even a timer on your phone.
2. 2. Rest for 10 minutes. It’s important to sit still to get an accurate reading of your resting heart rate.
3. 3. Find your pulse. With your index finger and middle finger find your pulse on your opposite hand, just beneath your thumb.
4. 4. Count your heartbeat for 60 seconds. If you lose track or have trouble keeping track for that long, do it for 30 seconds and double the result.

If you want to create your own cardio exercise program, you can use a combination of the exercises below. Just remember to clear any exercise with your doctor first and to warm up gradually before you get your heart pumping.

1. 1. Biking: In addition to being a good cardio workout, biking exercises muscles in your legs, glutes, and hips. You can do it anywhere your bike can go or on a stationary bike in your home.
2. 2. Burpees: Burpees are a full-body exercise that raise your heart rate effectively. Start in a standing position, then squat down and place your hands flat on the ground. Hop your legs back so you’re in a push-up stance. Do a push-up, then hop back into a squat. Stand up and repeat. Learn more about how to properly do burpees here.
3. 3. Brisk walking: Work the largest muscle groups in your body (your glutes and other muscles in your legs) by briskly walking. You must move fast enough (covering about three miles per hour) for walking to qualify as moderate exercise.
4. 4. Circuit training: The premise of circuit training is to combine strength training and cardio into one routine. Talk to a personal trainer at your local gym to build one of these routines.
5. 5. Climbing: With the proper safety gear, you can practice rock climbing in the wild or in a gym. There are even climbing machines that work similarly to a treadmill.
6. 6. Elliptical: An elliptical trainer is a popular piece of gym equipment that requires you to move your legs back and forth as though you’re skiing or skating. Exercise on an elliptical machine is low-impact, and many users can watch TV or read a book while using this equipment.
7. 7. High-intensity interval training: Also called HIIT, this type of training involves alternating short bursts of exercise with brief periods of rest. You do them in 30-second intervals—for example, 20 seconds of high-intensity training followed by 10 seconds of rest—before the cycle repeats.
8. 8. Jumping jacks: To perform a jumping jack, stand with your feet together and your hands at your sides. Jump up while simultaneously spreading your legs shoulder-width apart and reaching your arms up until they touch above your head. Now jump again to bring your feet back together and your arms back down to your sides. That concludes one jumping jack. Learn more about jumping jacks here.
9. 9. Jumping rope: The only thing you need to jump rope is the rope itself. Hold one end of the rope in each hand and rotate it in an arc over your head—forward or backward, since either direction is acceptable. Jump over the rope as it sweeps close to the ground and repeat, as the rope circles underneath you and over your head in a circular movement. You can practice jumping rope with the rope moving in one particular direction, then try perfecting your technique with the rope moving in the opposite direction.
10. 10. Lunges: To work out your glutes while elevating your heart rate, you can perform forward or backward lunges. To execute a backward lunge, place your hands on your hips and stand with your feet as wide as your hips. Keeping your shoulders and hips square, step backward with your right leg so that both of your knees bend in 90-degree angles and your right knee lightly grazes the ground. Return to your original standing position and then repeat by stepping backward with your left leg.
11. 11. Push-ups: A basic push-up involves moving from the ground into an extended-arm plank position and then back down again. Push-ups work your arms, shoulders, core (abdomen), and other muscles. Learn how to properly do push-ups here.
12. 12. Rowing machine: Many gyms feature rowing machines, but models are available for private home use, too. Rowing is a good exercise if you are looking for a low-impact activity since it requires no jumping or other explosive movements.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.