Types of Cardio Workouts

Types of Cardio Workouts

Cardio workouts involve physical activity that increases your Heart Rate and causes your breathing to become deeper and faster. Common types of Cardio Workouts include running, swimming, cycling and aerobics. Each type of exercise will provide you with different health benefits that can help improve your overall fitness level as well as boost your mood.

Running Running is an efficient exercise for cardiovascular fitness because it puts stress on the body requiring it to burn calories while also increasing the heart rate. It’s a great way to build endurance by helping to make our heart, lungs and muscles stronger.

Running also provides many other health benefits such as weight loss, muscle strength, improved coordination, flexibility and balance in addition to reducing the risk of certain diseases. For those looking for a low-impact option running can be done inside on a treadmill or outdoors.

Swimming Swimming is one of the best ways to get in shape because it works out all your muscle groups without putting pressure on your joints or risking injury like some other exercises do. Swimming is intense enough to increase your heart rate, making it an effective cardio workout; however, since the water supports much of your body weight, swimming can be done with less energy than activities like running and cycling.

It has been shown that swimming can help lower blood pressure levels while improving bone density and reducing inflammation throughout the entire body.

Cycling Cycling is a great way to increase cardiovascular fitness because it doesn’t require high-impact exercising yet still gets your heart rate up. Similar to running this activity helps you build endurance while it strengthens the legs and glutes muscles for better performance on other activities such as running or sports games.

Additionally, outdoor cycling is excellent for mental wellfare since fresh air promotes inner calmness which helps reduce stress levels. Biking can be enjoyed solo or even in group rides where you meet new people who have similar interests as yours.

Types of Cardio Workouts

Cardiovascular exercises are an essential component of any fitness routine, as they keep your heart healthy and help your body burn calories. There are a variety of cardio workouts to choose from, each providing unique benefits to improve overall physical health. Here is a list of some of the most popular types of cardio workouts:

  • Running – Running is one of the oldest forms of cardiovascular exercise and it’s still one of the best. Running will strengthen your heart, lungs, and muscles while allowing you to burn major calories in a short period of time.
  • Swimming – Swimming is an excellent form of cardio that provides low-impact exercise for all ages and ability levels. The resistance provided by the water helps increase your strength and endurance while working your core muscles.
  • Cycling – Cycling is another great way to get aerobic exercise without putting too much strain on your joints. It’s also a fun way to explore new areas or just get out and about with friends.
  • High-Intensity Interval Training (HIIT) – HIIT workouts combine high-intensity bursts with periods of rest or lighter efforts between sets. This type of workout can be modified and done almost anywhere, making it a great option for those who want something quick and effective.
  • Walking – Walking has many health benefits regardless if you do it at a brisk pace or leisurely stroll. Not only does walking improve cardiovascular fitness but also tones muscle groups like calves, hamstrings, buttocks, abdominals, etc.

Cardio exercises should always be tailored for each individual’s needs and preferences because everyone will benefit differently depending on their lifestyle, abilities, and goals. That said, activities like running or swimming can provide challenging yet enjoyable workouts that will help you reach new levels in physical fitness over time.

With HIIT workouts becoming increasingly popular due to their efficiency in calories burning and muscle growth potential, even taking a brisk walk outside offers significant improvements in cardiovascular strength. Therefore, whatever type of cardio workout you choose should be within your capabilities and interests so that you don’t find yourself become discouraged or unmotivated after starting it up again after an extended break from such activities.

Low Impact Cardio Workouts

Low Impact Cardio Workouts are great for beginners, those with joint issues, and anyone who is seeking a gentle way to improve their heart health. Low Impact Cardio workouts include activities such as walking or biking that don’t create too much stress on the body.

People can easily control the intensity of these activities in order to stay in their target heart rate zone and maximize the benefits of the workout. Walking with hand weights or carrying a backpack full of light weight items can increase the intensity if desired.


Yoga is an excellent low impact cardio workout option as it combines flexibility, strength and breathwork with movement. Yoga poses and sequences flow together seamlessly which increases heart rate but without putting as much strain as other types of exercise on bones and joints.

Vinyasa yoga typically provides a more aerobic workout while Yin yoga focuses more on stretching out muscles with less movement between poses creating less of a cardio effect. Both types of yoga offer many benefits to your health and wellbeing due to its meditative effects while still providing aerobic activity.


Another popular low impact cardio workout is dancing. Dancing is an incredibly fun way to get your heart pumping and reap cardiovascular benefits while having fun.

Many people use dancing as a method for exercise since it offers a vast array of styles from Jive and Hip-Hop to Waltz and Salsa. This means you can find the perfect style for you then learn some basic steps before gradually building up both confidence and intensity over time as you become comfortable with each routine/style.

High Impact Cardio Workouts

High impact cardio workouts are those that involve substantial physical exertion. Examples of high impact cardio workouts include running on the treadmill, jogging, skipping with a jump rope, and doing interval training. Running and jogging are great for burning calories and toning muscles throughout your body, plus they can help you increase your cardiovascular fitness. They are considered particularly effective for people who suffer from obesity or other health issues because they help burn calories quickly.

Skipping with a rope is simple but very effective; it not only burns calories, but also builds strength in your lower body as you lift your knees up during skipping. Interval training is when you alternate short bursts of higher intensity exercise with longer periods of lower intensity exercise – it helps spike your metabolism and is a great way to get more of an aerobic workout in less time.

Strength Cardio Workouts Strength cardio workouts are excellent for building lean muscle mass while burning fat at the same time. These types of exercises involve both weights and resistance bands to challenge the muscles, adding strength without bulkiness. Some popular strength cardio workouts include burpees, jumping jacks with dumbbells (or kettlebells), mountain climbers, and box jumps – all designed to engage multiple large muscle groups at once while giving you an excellent cardiovascular workout.

Strength cardio workouts should be done in combination with other forms of cardio such as running on the treadmill or cycling outside in order to really maximize results by targeting different areas of the body for better results fast. A good example would be to alternate between strength/ weight exercises like burpees followed by an intense sprint on the treadmill or set amount of bicycle intervals then working back into another strength exercise after a short break.

This helps break up the monotony and allows multiple muscle groups to be worked within a single session.

Strength-Based Cardio Workouts

Strength-based cardio workouts are an excellent way to get your heart rate up and stay fit. This type of cardio includes strength training exercises with shorter (30 – 60 seconds) or longer (2 to 3 minutes) bursts of high intensity intervals interspersed between the exercises. Examples might include burpees, pushups, squats, lunges, pull ups, and sit ups.

Each exercise is repeated with intensity for several minutes and then followed by a short rest interval. The idea here is to challenge your muscular system as well as your cardiovascular system at the same time; these kind of workouts can be done both indoors and outdoors and are an incredible way to spike your metabolism as well as improve overall cardiovascular endurance while also building strength.

Interval Training Interval training is another type of intense cardio meant to help you gain more fitness levels than you would on a steadily paced workout routine. Intervals involve alternating high intensity efforts (like sprinting or rowing fast) with lower intensity active rest periods (such as walking or light jogging).

This type of workout helps increase physical performance on different levels-aerobic and anaerobic-coupled with weight loss benefits. As opposed to steady-state cardio, interval training is safer for those recovering from injury or recovering from illness due to its less intense recovery periods.

Functional Training Functional training is all about making everyday movements easier for you by using exercises that have some sort of connection with activities that most people engage in in everyday life, such as carrying groceries or running after kids. This type of workout is often found indoors but can be done just about anywhere since it involves mostly bodyweight exercises such as jumping jacks, burpees, squats, pushups and planks.

Trainers often use this type of cardio for their elderly clients since it targets different muscle groups without creating too much stress on their joints or muscles. Functional moves make daily tasks easier by increasing whole body coordination and balance which ultimately give better results over time because it engages the joints in multiple planes of motion during stances or movements which improves strength, stability and general balance-all major factors when it comes to staying healthy with age.

Interval Training Cardio Workouts

Interval training is a type of cardio workout that alternates between high intensity efforts and low intensity rest periods. It can be done in almost any kind of fitness activity, such as running, biking, and rowing. Interval training is very effective for burning calories quickly and improving aerobic endurance. Some benefits of interval training include:

  • increased calorie burn
  • improved metabolism
  • enhanced time-trial performance
  • increased athletic ability

The idea behind interval training is to work your body hard but also give it a chance to recover. This allows you to go farther and longer than you would with steady-state cardio. Each interval workout should last about 30 minutes, which includes warm up time at the beginning and cool down time at the end. During the intervals themselves, you should try to push yourself as hard as you can without risking injury or exhaustion.

Intervals can be done all at once with no rest (sprint intervals) or in alternating ladders (hill intervals). Each type of interval will have its own specific benefits-it’s important to experiment with different types of workouts until you find which ones work best for your fitness goals and abilities. For example, sprint intervals are great for weight loss while hill intervals help develop strength and power.

Interval workouts can be done indoors or outdoors; some people even use them on treadmills or stationary bikes inside their homes. The most important thing is that you are pushing yourself during your exercise session so that you see results in the form of increased calorie burn and better overall cardiovascular health.

Pros and Cons of Different Cardio Workouts


Treadmills are one of the most popular types of cardio exercise. They offer a low-impact way to work out, making them an ideal choice for those who struggle with joint pain. Despite all the advantages of treadmills, they can also be quite monotonous and uninteresting due to the lack of scenic variety; this can lead to boredom and difficulty staying motivated if you do not mix up your workouts.

Elliptical Trainers

The elliptical trainer is another variation on the treadmill concept and provides an intense cardiovascular workout. It moves in a circular motion like a swing, so it feels relatively effortless and low impact despite its intensity.

The benefit of using an elliptical machine is that it does not require much space as compared to other machines, which makes them more suitable for home use or in smaller gyms. However, ellipticals can sometimes feel robotic which can make them less inviting than other cardio options.

Stationary Bike

These exercise bikes come in a wide range ranging from traditional upright models to recumbent designs that allow you to recline as you ride. Stationary bike workouts offer a great alternative to running outdoors or using a treadmill; when used properly you should be able to reach your daily fitness goals while avoiding excess strain on your joints and muscles.

Like any type of exercise routine, however, low-intensity stationary bike exercises can feel tedious after extended use. Additionally, if you have access to regular outdoor routes then there isn’t much incentive compared with cycling outdoors.

Gear and Equipment for Cardio Workouts

Cardio workouts are an important part of any fitness regime and can be tailored to many types of activities. From running, swimming, biking, and dancing, to rowing machines, stair climbers or even just a walk around your neighborhood or local park – these exercises can help you strengthen your heart, lungs, and muscles while also improving overall physical endurance. All cardio workouts involve working the body’s cardiovascular system by increasing heart rate and circulation.

The types of equipment available for cardio exercise vary from simple to sophisticated. The most basic type is the jump rope which requires very little investment and maximal aerobic benefit.

Many people find that jumping rope brings them closer to their goals as it offers a great outlet for exercise with no need for additional gear. Other equipment includes treadmills, exercise bikes, elliptical machines and stair climbers; often these pieces take up more space than what is necessary but some provide additional benefits such as listening to music while exercising or fiddling with various settings that meet your needs such as incline or speed settings.

More specialized equipment that showcases the wide range of cardio activities include rowing machines. These machines mimic water-based sports rowing without having access to a large body of water; they are low impact on joints but still provide a full body workout and offer several benefits for any level of fitness enthusiast.

In addition, many people look towards other options such as fighting ropes which are becoming progressively more popular due to their unique feature; users must work against gravity while battling against their own strength in order to move this weighted rope either up or down accordingly – this offers exceptional arm strength training in addition to burning calories efficiently within one session. Whatever method you use for your routine make sure it matches up with what fits into your lifestyle best.


No matter what your physical health or skill level, there is a type of cardio workout that will be ideal for you. Before committing to any particular type, it is important to consider your individual goals and weigh the pros and cons for each style.

The key is to find an exercise routine that works best with your lifestyle and preference. You don’t have to stick with the same form either-try out different options to keep things interesting and continually challenge yourself.

The first step in selecting a cardio routine is figuring out your own motivations. Is it weight loss? Boosting endurance? Increasing strength?

Knowing what you wish to achieve will help determine which exercises will work best for you. If weight loss is the main goal, activities such as jogging or rowing are more effective than swimming, because they rely more on intensity than aerobic capacity.

On the other hand, if individuals are looking for a leisurely activity that still has some cardiovascular effect, swimming can be an ideal choice as it doesn’t put too much strain on muscles or the joints. For those who want something that combines both strength and aerobic conditioning, cycling can be a great option, as it provides both resistance training and aerobic benefits depending on how it’s utilized.

It’s also important to take into account how much time one has available for cardio workouts. While running takes very little equipment (allowing you to easily lace up your shoes and go), activities such as cycling require access to elaborate machines they need essential equipment such as a bicycle or stationary bike at home so you don’t have to make frequent trips outdoors whenever you feel like working out.

Other considerations include elements such as overall cost (is joining a gym necessary?

), access (do nearby facilities provide this particular activity?) and space (can I afford large fitness equipment?). All these factors should be carefully analyzed before starting any new program.

In conclusion, every person has unique needs when it comes to finding incentives toward their fitness journey; therefore, finding the right type of cardio workout requires an individual approach based off of personal goals, preferences, lifestyle expectations etc Exploring different possibilities while focusing on safety and sustainability can help guarantee positive long-term results.