Exercises to improve endurance, burn calories, and support heart health
Cardio exercises
Cardio exercises are essential for building endurance, improving cardiovascular health, and supporting fat-burning goals. Whether you're training at home, in the gym, or outdoors, cardio can be tailored to your goals and fitness level. From low-impact routines to high-intensity challenges, a consistent cardio practice strengthens your heart, lungs, and mental resilience.
Focus on
Pick your muscle groups
Pick your equipment
Abdominal Air Bike
Assault Bike Run
Battling Ropes
Burpee
Burpee Box Jump
Burpee Broad Jump
Butt Kicks
Dumbbell Devils Press
Dumbbell Swing
High Knee Skips
Inchworm
Jog in place
Jump Box
Jump Rope
Jump Split
Jump Squat
Jumping Jack
Kettlebell Swing
Long Jump
Marching On Spot
Increase stamina, improve health markers, and support weight management
Training goals for cardio development
Regular cardio training helps lower resting heart rate, reduce blood pressure, and boost metabolic function. It’s also effective for managing stress and improving sleep. Whether you're looking to lose fat, improve recovery, or build aerobic capacity for sport, incorporating the right cardio exercises into your weekly schedule can drive sustainable progress and better health.
Use steady-state or interval formats to target different energy systems
Best cardio exercises for endurance and fat loss
The best cardio exercises include running, cycling, rowing, jumping rope, and high-intensity interval training (HIIT) workouts. These activities elevate your heart rate and burn calories, while also building muscular and cardiovascular endurance. Steady-state cardio is great for building aerobic base, while intervals push intensity and accelerate fat loss. Both formats can be rotated for a balanced routine.
Train cardio with machines, bodyweight, or portable tools
Equipment options for cardio training
You don’t need a treadmill to get a good cardio workout. At home, bodyweight circuits using jumping jacks, mountain climbers, burpees, or shadow boxing can provide an effective challenge. Equipment like jump ropes, resistance bands, or stationary bikes adds intensity. In the gym, treadmills, rowers, air bikes, and ellipticals offer variety and tracking tools to help monitor progress.
Match your cardio approach to your fitness level and goals
Training plans featuring cardio exercises
Effective cardio routines are structured around duration, intensity, and recovery. Beginners may start with short walks or light intervals, while advanced users may benefit from programmed HIIT sessions. Cardio can complement strength training or stand alone depending on your goals. The app helps you create a personalized cardio plan tailored to your fitness level, time constraints, and preferred equipment: so you can improve endurance and burn calories efficiently.
Frequently asked questions about cardio exercises
It depends on your goals. HIIT burns more calories in less time and improves both aerobic and anaerobic capacity. Steady-state cardio is easier to recover from and better for building a solid endurance base. A combination of both is often the most effective and sustainable approach.
No. While machines like treadmills and bikes offer measurable progress and convenience, cardio fitness can be improved with simple tools or even bodyweight. Jump ropes, resistance bands, and creative routines allow for variety and progression without expensive equipment.
For general health, 2–4 sessions per week of 20–45 minutes each is effective. If you're training for fat loss or performance, you may increase frequency and vary the intensity between steady-state and interval workouts. Always balance cardio with recovery and strength training to avoid burnout or muscle loss.
Yes, bodyweight cardio exercises like high knees, mountain climbers, jumping jacks, and burpees can provide an excellent workout. You can also use stairs, do shadow boxing, or follow interval timers to structure short but effective sessions. These methods are ideal for those with limited space or no gym access.
The best cardio exercises include running, cycling, rowing, jumping rope, and HIIT workouts. These activities raise your heart rate, improve cardiovascular fitness, and support fat loss. Choose exercises you enjoy and can do consistently — variety helps prevent plateaus and keeps motivation high.
Integrate workouts into full-body and split routines
