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.
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Abdominal Air Bike
The Abdominal Air Bike is a bodyweight core exercise that combines controlled rotation with steady tension to build strength and endurance.
Assault Bike Run
The Assault Bike Run is a full-body conditioning movement that uses steady pedaling and pushing to build stamina and work capacity.
Battling Ropes
The Battling Ropes deliver a high-intensity full-body workout that builds endurance, power, and conditioning through continuous, explosive movement.
Burpee
The Burpee is a full-body exercise that builds conditioning, strength, and coordination through a fast, continuous movement.
Burpee Box Jump
The Burpee Box Jump combines a burpee with an explosive box jump to build full-body power, coordination, and high-intensity conditioning.
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Burpee Broad Jump
The Burpee Broad Jump is a full-body exercise that combines a burpee with a forward jump to build power, conditioning, and total-body strength.
Butt Kicks
The Butt Kicks are a fast-paced bodyweight movement that improves lower-body coordination, rhythm, and movement efficiency.
Dumbbell Devils Press
The Dumbbell Devil’s Press is a full-body exercise that combines strength, explosive movement and intense cardio effort.
Dumbbell Swing
The Dumbbell Swing is a fast, hip-driven exercise that builds explosive power, strengthens the lower body and quickly elevates your heart rate.
High Knee Skips
High Knee Skips are a bodyweight running drill that improves rhythm, coordination and lower-body power through repeated knee lifts.
Inchworm
The Inchworm flows from standing to plank and back, improving mobility, control and coordination across the entire body smoothly.
Jog in place
Jog in Place is a simple cardio exercise that raises your heart rate and keeps your body moving without needing much space.
Jump Box
The Jump Box is an explosive lower-body exercise that builds leg power and coordination by jumping onto a raised platform.
Jump Rope
The Jump Rope is a bodyweight exercise that uses repeated jumps to build lower-body endurance, coordination and movement efficiency.
Jump Split
The Jump Split is a bodyweight jumping exercise that alternates split stances to build lower-body power, control, and landing stability.
Jump Squat
The Jump Squat is a bodyweight squat variation that adds a vertical jump to develop lower-body power and controlled landing strength.
Jumping Jack
The Jumping Jack is a classic full-body cardio exercise that quickly elevates your heart rate and activates multiple muscle groups at once.
Kettlebell Swing
The Kettlebell Swing is a full-body strength exercise that builds power in the hips while improving work capacity and lower-body endurance.
Long Jump
The Long Jump is a bodyweight jump that builds explosive leg power by driving forward as far as possible from a standing start.
Marching On Spot
The Marching on Spot is a simple cardio movement that builds coordination, balance, and endurance while keeping impact low and control high.
Medicine Ball Overhead Slam
The Medicine Ball Overhead Slam is a powerful full-body exercise that builds explosive strength, core stability, and conditioning.
Mountain Climber
The Mountain Climber is a bodyweight exercise that builds core stability, leg strength and conditioning while keeping constant movement and control.
PVC Figure 8
The PVC Figure 8 guides the arms through a smooth looping pattern to improve shoulder control, mobility, and coordination.
Rowing (Rowing Machine)
The Rowing (Rowing Machine) is a full-body cardio exercise that builds endurance while training legs, back, and upper body together.
Running
Running is a simple, effective cardio exercise that builds endurance, supports full-body fitness, and improves overall movement efficiency.
Running on Treadmill
Running on a treadmill offers a controlled way to build cardio fitness, improve endurance, and maintain consistent pacing indoors.
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
