Are you looking for ways to get your heart pumping and burn some extra calories? Cardio workouts are your best friend! Regular cardiovascular exercise can reduce your risk of heart disease by up to 30% while helping you maintain a healthy weight.
Finding the right cardio workout can be tricky, especially when you’re trying to match it to your fitness level, available space, or personal goals. That’s why we’ve put together this list of the 15 best cardio workouts that work for everyone, whether you’re exercising at home, hitting the gym, or just have 15 minutes to spare.
By the end of this article, you’ll have a variety of practical, effective cardio options to choose from, complete with tips on proper form and how to get the most benefit from each one.
15 Best Cardio Workouts
1. Jump Rope
Perfect for quick, full-body cardio that can be done almost anywhere.
How to Do It Correctly: Stand with your feet close together, holding a handle in each hand. Keep your elbows close to your sides and use your wrists (not your arms) to turn the rope. Jump just high enough for the rope to pass under your feet, about 1-2 inches off the ground. Land softly on the balls of your feet, keeping your knees slightly bent to absorb impact.
For beginners, start by practicing without the rope, just mimicking the jumping motion. When you’re ready to add the rope, try jumping continuously for 20-30 seconds, then rest. As you improve, extend your jumping time.
Keep your posture upright with your shoulders relaxed and core engaged. Look straight ahead rather than down at your feet to maintain good form. If you’re struggling with timing, try saying “jump” each time the rope approaches your feet until you develop a rhythm.
Duration: Start with 5-10 minutes total, broken into 30-second intervals with rest. Advanced jumpers can work up to 15-20 minutes.
Extra Tip: A weighted jump rope can increase the intensity and help build more upper body strength. For apartment dwellers, a cordless jump rope is a great option to avoid noise complaints!
2. Running (Treadmill or Outdoor)
Simple, accessible cardio that can be adjusted for any fitness level.
How to Do It Correctly: Always start with a 5-minute walking warm-up to prepare your muscles and joints. When running, maintain an upright posture with a slight forward lean from the ankles (not the waist). Your shoulders should be relaxed, not hunched, and your arms should swing naturally at about a 90-degree angle.
Strike the ground with your mid-foot rather than your heel or toe, and aim for a cadence of about 170-180 steps per minute (shorter, quicker steps are better than long strides). Breathe naturally, inhaling through your nose and mouth, exhaling through your mouth. If you can’t hold a conversation, you’re probably running too fast.
For treadmill running, start at a comfortable pace and incline (1-2% mimics outdoor running). Avoid holding onto the handrails, as this reduces calorie burn and can lead to poor form. If you’re new to running, try a run/walk method: run for 1 minute, walk for 1-2 minutes, and repeat.
Duration: Beginners should start with 10-20 minutes total (including walk breaks). Intermediate runners can aim for 20-40 minutes, while advanced runners can go for 30-60 minutes.
Extra Tip: Running outdoors burns about 5% more calories than treadmill running due to wind resistance and changing terrain. For outdoor running, change your routes regularly to keep things interesting and challenge different muscles. If you prefer guided sessions or need structure, platforms like Perspire.tv offer virtual running workouts and live coaching that can help you stay motivated and improve your form.
3. Cycling (Stationary or Outdoor)
Low-impact cardio that’s gentle on joints while providing an excellent workout.
How to Do It Correctly: Start by adjusting your bike properly. On a stationary bike, the seat height should allow for a slight bend in your knee (about 25-30 degrees) when the pedal is at its lowest point. For outdoor cycling, the same rule applies, and you should be able to reach the handlebars comfortably without straining.
Maintain good posture with your back straight but not rigid, shoulders relaxed, and core engaged. Avoid bouncing in the saddle, your hips should remain relatively stable. Keep a light grip on the handlebars to prevent tension in your shoulders and arms.
For the most efficient pedaling, push down and slightly forward with the ball of your foot, then pull back and up in a circular motion. Aim for a cadence (pedaling speed) of 70-90 revolutions per minute for flat terrain. Use gears to maintain this cadence regardless of hills or resistance.
On a stationary bike, vary the resistance to simulate hills and intervals. Start with moderate resistance and increase gradually as you build strength and endurance.
Duration: Beginners should start with 15-20 minutes. Intermediate cyclists can aim for 30-45 minutes, while advanced cyclists can go for 45-90 minutes.
Extra Tip: For indoor cycling, create a playlist with songs that match your target cadence, music between 140-180 beats per minute works well since each pedal stroke counts as two beats.
4. Rowing Machine
A fantastic full-body workout that engages 86% of your muscles.
How to Do It Correctly: The rowing stroke has four phases: catch, drive, finish, and recovery. Start in the catch position with knees bent, arms extended, and torso leaning slightly forward. The drive begins by pushing with your legs while keeping your arms straight. Once your legs are almost extended, lean your torso back slightly, then pull the handle toward your lower ribs.
For the recovery, reverse the sequence: extend your arms, lean your torso forward, then bend your knees to slide back to the starting position. Remember the mantra “legs-core-arms” for the drive and “arms-core-legs” for the recovery.
Common mistakes include hunching your back, raising your shoulders toward your ears, or pulling the handle too high (toward your chest instead of lower ribs). Focus on keeping your back straight, shoulders down, and maintaining a fluid motion throughout.
Start with light resistance until you master the technique. Your damper setting (the lever on the side of the flywheel) should typically be between 3-5 for cardiovascular training.
Duration: Beginners should start with 10-15 minutes, focusing on form. Intermediate rowers can aim for 20-30 minutes, while advanced rowers can go for 30-45 minutes.
Extra Tip: Try the “500m split time” display on the monitor to track your pace. Aim to maintain a consistent split time throughout your workout rather than starting too fast and burning out.
5. High Knees
A fast-paced, equipment-free cardio burst that can be done anywhere.
How to Do It Correctly: Stand with your feet hip-width apart and your arms bent at 90 degrees at your sides. Lift your right knee toward your chest while simultaneously raising your left arm, then quickly switch to lifting your left knee and right arm. Continue alternating in a running-in-place motion.
Focus on bringing your knees as high as possible, ideally to hip level, while maintaining an upright posture. Avoid leaning back as you lift your knees, as this can strain your lower back. Land softly on the balls of your feet with each step.
Keep a brisk pace to maintain an elevated heart rate. Your arms should pump naturally with each knee lift, helping to increase the intensity and engage your upper body. Breathe rhythmically throughout the exercise.
For beginners, start with a slower pace and lower knee height, gradually increasing both as your fitness improves. If you need to modify, you can march in place instead of running.
Duration: Start with 20-30 seconds of high knees followed by 30 seconds of rest. Repeat 4-8 times. As you progress, increase to 45-60 seconds of work with shorter rest periods.
Extra Tip: To increase intensity, add a small hop as you switch legs or try to touch your knees to your palms, which you can hold at hip level.
6. Mountain Climbers
A dynamic exercise that targets your core while providing excellent cardio benefits.
How to Do It Correctly: Start in a high plank position with your hands directly under your shoulders, arms straight, and body forming a straight line from head to heels. Your feet should be hip-width apart.
Keeping your core tight and hips level (avoid raising your butt in the air), quickly draw your right knee toward your chest, then return it to the starting position as you simultaneously bring your left knee forward. Continue alternating legs in a running motion.
Focus on keeping your shoulders over your wrists throughout the movement, don’t let your hands walk forward as you fatigue. Your hips should remain parallel to the floor (avoid twisting or rotating them). Breathe steadily throughout the exercise, exhaling as you bring each knee forward.
If the standard version is too challenging, you can modify by slowing down the pace or performing the exercise with your hands elevated on a bench or sturdy chair, which reduces the intensity.
Duration: Beginners should start with 20-30 seconds followed by equal rest. Intermediate exercisers can aim for 30-45 seconds with 15-30 seconds rest. Advanced individuals can perform 45-60 seconds with minimal rest.
Extra Tip: For an added challenge, try cross-body mountain climbers by bringing your knee toward the opposite elbow, which engages your obliques more intensely.
7. Burpees
A challenging full-body exercise that delivers maximum cardio in minimum time.
How to Do It Correctly: Start standing with feet shoulder-width apart. Bend your knees and place your hands on the floor in front of you. Jump your feet back to a plank position, keeping your body in a straight line. Lower your chest to the floor (push-up). Push back up to plank position. Jump your feet forward toward your hands. Explosively jump up with arms overhead.
If you’re new to burpees, break the movement into stages and master each one before combining them. You can modify by stepping back instead of jumping, removing the push-up, or eliminating the jump at the end.
Focus on controlled movement rather than speed, especially when learning. Keep your core engaged throughout to protect your lower back. Land softly with bent knees after each jump to reduce impact on your joints.
Duration: Beginners should start with 5-8 burpees, rest, and repeat 2-3 times. Intermediate exercisers can aim for 10-15 burpees for 3-4 sets. Advanced individuals can perform 15-20 burpees for 4-5 sets.
Extra Tip: To make burpees more apartment-friendly, use a soft exercise mat and perform them without the jumping components to reduce noise.
8. Dancing (Zumba, freestyle)
Fun, effective cardio that doesn’t feel like a workout.
How to Do It Correctly:The beauty of dance cardio is that there’s no single “correct” way to do it. The key is to keep moving continuously to maintain an elevated heart rate. Focus on using your whole body, arms, legs, and torso, to maximize calorie burn.
For beginners, start with simple movements like step-touches, grapevines, or box steps. Add arm movements to increase intensity. Don’t worry about looking perfect; concentrate on feeling the rhythm and enjoying the movement.
If following along with a video or class, modify movements as needed to match your fitness level. Keep your core engaged to support your back, especially during twisting movements. Wear supportive shoes with smooth soles that allow for pivoting without sticking to the floor.
Duration: Aim for 15-60 minutes, depending on your fitness level. Even a 10-minute dance break can provide cardio benefits if you’re moving vigorously.
Extra Tip: Create different playlists for different intensities, slower songs for warm-up and cool-down, faster beats for peak cardio sections.
9. Stair Climbing
Great for building lower body strength while getting your heart rate up.
How to Do It Correctly: Whether using actual stairs or a stair machine, start with proper posture: stand tall with your shoulders back and core engaged. Take full steps, placing your entire foot on each stair (not just your toes). Push through your heel to engage your glutes more effectively.
Use the handrails lightly for balance if needed, but avoid leaning on them or supporting your weight with your arms, as this significantly reduces the workout’s effectiveness. Keep your eyes forward rather than looking down at your feet to maintain good posture.
When going downstairs, be especially careful to step with control to protect your knees. Descending puts more stress on your joints than ascending, so take it slowly if you have any knee issues.
On a stair machine, avoid the common mistake of stepping too shallowly or letting your heels hang off the pedals. Maintain a consistent pace rather than going too fast and compromising form.
Duration: Beginners should start with 5-10 minutes. Intermediate climbers can aim for 15-20 minutes, while advanced individuals can go for 20-30 minutes.
Extra Tip: For outdoor stairs, try interval training by climbing quickly for one flight, then walking down slowly to recover, and repeating.
10. Swimming
A full-body, low-impact workout that’s ideal for all fitness levels and ages.
How to Do It Correctly: For freestyle (front crawl), start by floating face down with arms extended forward. Pull one arm through the water in an S-shaped pattern while the other remains extended. Roll your body slightly to the side to breathe, turning your head to inhale when your arm is recovering above water, then exhale into the water when your face returns down.
For breaststroke, coordinate your arm and leg movements: pull your arms in a circular motion in front of you while performing a frog kick with your legs. Your head should rise out of the water during the arm pull for breathing, then return face-down during the glide phase.
Focus on proper breathing technique, exhale fully underwater before turning to inhale. This prevents you from holding your breath, which can lead to fatigue. Start with shorter distances and more rest, gradually building endurance.
If you’re new to swimming, consider taking a few lessons to master basic techniques. Proper form will make swimming more enjoyable and effective as exercise.
Duration: Beginners should start with 10-15 minutes of swimming with frequent breaks. Intermediate swimmers can aim for 20-30 minutes, while advanced swimmers can go for 30-60 minutes.
Extra Tip: Use swimming equipment like pull buoys, kickboards, or fins to vary your workout and focus on specific muscle groups.
11. Kickboxing
A high-energy workout that combines cardio with martial arts movements.
How to Do It Correctly: Start in a fighting stance: feet shoulder-width apart, non-dominant foot forward, knees slightly bent, and hands up protecting your face. For punches, extend your arm fully while rotating your shoulder and hip for power, then quickly return to the guard position. Common punches include jabs (quick straight punches with your lead hand) and crosses (powerful straight punches with your rear hand).
For kicks, start with front kicks by lifting your knee toward your chest, then extending your leg forward while pivoting on your supporting foot. Keep your upper body straight and core engaged. Side kicks involve lifting your knee and extending your leg to the side with your foot flexed.
Always maintain proper form over speed. Keep your core tight and breathe rhythmically, exhaling sharply with each punch or kick. For beginners, focus on mastering individual movements before combining them into combinations.
Remember that kickboxing is a cardio workout, not combat training, you’re not trying to hit anything with maximum force. Control your movements and focus on proper technique to prevent injury.
Duration: Beginners should start with 15-20 minutes. Intermediate kickboxers can aim for 30 minutes, while advanced practitioners can go for 45-60 minutes.
Extra Tip: Create a simple combination of moves (like jab, cross, front kick) and repeat it for 30 seconds before switching to a new combination to keep your workout structured and flowing.
12. Elliptical Machine
A joint-friendly cardio option that provides a smooth, full-body workout.
How to Do It Correctly: Start by adjusting the machine to your height, the pedals should move smoothly without your knees locking at any point. Stand tall with your shoulders back and down, core engaged, and a slight forward lean from the hips. Place your entire foot on each pedal and distribute your weight evenly.
Grip the handles lightly, don’t lean on them for support. Push and pull the handles in coordination with your leg movements to engage your upper body. If you want to focus more on your lower body, you can let go of the handles (but maintain your balance).
Vary your workout by changing the resistance and incline settings. Higher resistance builds more strength, while higher inclines target your glutes and hamstrings more intensely. Periodically reverse your direction to work different muscle groups.
Duration: Beginners should start with 15-20 minutes. Intermediate users can aim for 20-30 minutes, while advanced exercisers can go for 30-45 minutes.
Extra Tip: Try interval training on the elliptical by alternating between 1 minute of high resistance/high intensity and 2 minutes of lower resistance/moderate pace.
13. Jumping Jacks
A classic cardio move that requires no equipment and minimal space.
How to Do It Correctly: Start standing with your feet together and arms at your sides. In one motion, jump your feet out wider than hip-width while raising your arms overhead (or to shoulder height for modified intensity). Immediately jump back to the starting position. Continue this jumping pattern at a steady pace.
Focus on landing softly by slightly bending your knees to absorb impact. Keep your core engaged and maintain good posture throughout, avoid arching your back when raising your arms. Breathe rhythmically, finding a natural pattern that works with your movement.
If traditional jumping jacks are too high-impact, try step jacks (stepping one foot out at a time rather than jumping) or low jacks (keeping the movements smaller and closer to the ground).
Duration: Beginners should start with 30 seconds of jumping jacks followed by 30 seconds of rest, repeating 3-5 times. Intermediate exercisers can perform 45-60 seconds with 15-30 seconds rest for 5-8 rounds. Advanced individuals can do multiple sets of 1-2 minutes with minimal rest.
Extra Tip: Mix jumping jacks with other bodyweight exercises (like squats or push-ups) for a simple but effective circuit workout.
14. Hiking
A scenic outdoor cardio option that connects you with nature while working your muscles.
How to Do It Correctly: Wear appropriate footwear with good traction and ankle support. Start on easier trails with gradual elevation changes before attempting steeper terrain. Maintain good posture while hiking, keep your head up, shoulders relaxed, and engage your core.
When going uphill, lean slightly forward from your ankles (not your waist) and take shorter steps. For downhill sections, slightly bend your knees, take shorter steps, and consider using hiking poles to reduce impact on your joints.
Establish a sustainable pace that elevates your heart rate but still allows you to carry on a conversation. Take regular sips of water rather than waiting until you feel thirsty, especially on longer hikes.
Duration: Beginners should start with 30-60 minute hikes on relatively flat terrain. Intermediate hikers can aim for 1-2 hours with moderate elevation gain. Advanced hikers can tackle 2+ hour treks with significant elevation changes.
Extra Tip: Use the “talk test” to gauge your intensity, you should be breathing harder than normal but still able to speak in complete sentences. If you can only say a few words at a time, slow down.
15. Speed Walking
An accessible, low-impact cardio option that can be surprisingly effective.
How to Do It Correctly: Stand tall with your head up, shoulders relaxed, and core engaged. Your arms should be bent at about 90 degrees, swinging naturally in opposition to your legs (right arm forward when left foot is forward). Keep your elbows close to your body and swing your arms from the shoulders, not the elbows.
Take quick, shorter steps rather than overstriding, which can strain your knees. Roll through each step from heel to toe with a purposeful push-off from your toes at the end. Aim for a pace that’s just below a jog, you should feel like you’re on the verge of breaking into a run.
To increase intensity, pump your arms more vigorously, take faster steps, or find routes with hills or stairs. Maintain good posture throughout, avoid leaning too far forward or looking down at your feet.
Duration: Beginners should start with 15-20 minutes. Intermediate walkers can aim for 30-45 minutes, while advanced speed walkers can go for 45-60 minutes.
Extra Tip: For an extra challenge, try “fartlek” walking by picking landmarks ahead (like the next streetlight) and speed walking to them, then recovering with normal walking before picking the next target.
What Is Cardio?
Cardiovascular exercise includes any activity that raises your heart rate and makes you breathe harder. These exercises improve the performance of your heart, lungs, and circulatory system, helping your body deliver oxygen more efficiently.
Different Types of Cardio
- Steady-state cardio: Maintaining a consistent pace and intensity throughout your workout (like jogging at the same speed)
- Interval training: Alternating between periods of higher and lower intensity (like walking for 2 minutes, then jogging for 1 minute)
- HIIT (High-Intensity Interval Training): Short bursts of maximum effort followed by brief recovery periods
- LISS (Low-Intensity Steady State): Longer workouts at a comfortable, sustainable pace
- Functional cardio: Movements that mimic everyday activities while raising your heart rate
What Are the Benefits of Cardio Workouts?
Heart and Lung Health
Regular cardio strengthens your heart muscle, allowing it to pump more blood with less effort. This improves circulation throughout your body and helps your lungs work more efficiently. Each extra 15 minutes of daily exercise beyond the initial 15 minutes lowers the risk of death from any cause by an additional 4%.
Fat Loss and Metabolism Boost
Cardio burns calories during your workout and can continue burning calories afterward through what’s called the “afterburn effect.” It helps regulate blood sugar levels and can increase your metabolic rate for hours after you finish exercising.
Mental Health and Mood Boost
Ever heard of “runner’s high”? That’s your body releasing endorphins during cardio exercise. These natural mood boosters can reduce anxiety, improve sleep quality, and enhance overall mental wellbeing. Research shows that regular cardio can reduce symptoms of depression as effectively as medication in some cases.
Energy and Endurance
It may seem counterintuitive, but regular cardio actually gives you more energy throughout the day. As your heart and lungs become more efficient, everyday activities become easier, and you’ll notice improved stamina in all areas of life.
How to Get the Most Out of Cardio?
Choose the Right Cardio for You
The best cardio workout is the one you’ll actually do consistently. Consider your preferences, fitness goals, and practical constraints like time and space. If you hate running, don’t force yourself to become a runner, try dancing or cycling instead. If you have joint issues, low-impact options like swimming or the elliptical may be better choices.
Mix It Up to Prevent Boredom
Variety isn’t just the spice of life, it’s also the key to a sustainable fitness routine. Alternate between different types of cardio to prevent mental burnout and physical plateaus. Try combining HIIT workouts (like burpees or mountain climbers) with longer, steady-state sessions (like walking or cycling). Your body adapts quickly to the same stimulus, so changing your routine keeps progress coming.
Track Progress and Adjust
Use a fitness tracker, app, or simple journal to monitor your workouts. Track metrics like duration, intensity, heart rate, or perceived exertion. This data helps you see improvements over time and identify when you need to increase the challenge. Even noting how you feel during and after workouts can provide valuable insights into what’s working for you.
Pair Cardio with Strength and Recovery
Cardio is just one piece of the fitness puzzle. Include strength training 2-3 times per week to build muscle, which helps boost metabolism and prevent injury. Equally important is recovery, schedule rest days and incorporate stretching or yoga to maintain flexibility and allow your body to repair itself.
Bottom Line
Adding regular cardio to your routine is one of the best things you can do for your overall health. Whether you’re looking to strengthen your heart, lose weight, boost your energy, or improve your mood, consistent cardiovascular exercise delivers results.
The beauty of cardio is its versatility, from the simplicity of jumping jacks to the meditative rhythm of swimming, there’s something for everyone. Start with just 15-30 minutes a few times a week, and gradually increase as your fitness improves.
Remember that consistency trumps intensity, especially when you’re just starting out. Choose activities you enjoy, mix up your routine to stay engaged, and celebrate your progress along the way. Your heart (and the rest of your body) will thank you!