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Boost endurance, burn fat and support heart health

Best Cardio workouts

Cardio workouts improve your cardiovascular endurance, helping your heart, lungs, and muscles work more efficiently. Whether you're running, cycling, rowing, jumping rope, or doing high-intensity bodyweight circuits, these sessions help you burn calories, improve stamina, and support overall health. With the right intensity and frequency, cardio training also supports recovery, stress relief, and athletic performance: no matter your goal or fitness level.

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Workout

Workout 1 Cardio (Full-Body Burn)

This full-body burn cardio workout maximizes calorie burning and cardiovascular fitness using 40-second high-intensity intervals with 20-second rest periods between exercises. You'll cycle through six different cardio exercises that target your entire body: marching, running, wall balls, ski-erg, box jumps, and jump rope to keep your heart rate elevated throughout the session. The variety of movements prevents boredom while challenging different muscle groups and energy systems for maximum fat burning.

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The benefits of Cardio workouts

Cardio training strengthens your heart, improves oxygen delivery, and increases your energy levels throughout the day. It’s one of the most effective tools for fat loss and weight management, and it boosts mood and mental clarity through the release of endorphins. Regular cardio also enhances your work capacity for strength training and sports, making you more resilient and well-rounded as an athlete or everyday mover.

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Workout 2 Cardio (Lower Body Fire)

This lower body fire cardio workout targets your legs and glutes with explosive movements using 40-second intervals and 20-second rest periods. You'll cycle through leg-intensive exercises like kettlebell swings, burpee box jumps, assault bike, and jump squats that really challenge your lower body while keeping your heart rate high. The combination of explosive jumping movements and sustained efforts creates serious burn in your legs and glutes while delivering an intense cardiovascular challenge.

Workout

Workout 3 Cardio (Explosive circuit)

This explosive circuit cardio workout pushes your intensity to the max using high-energy movements like jumping jacks, burpees, and kettlebell swings with 40-second intervals and 20-second rest periods. You'll cycle through six explosive exercises that combine cardio with strength elements, keeping your heart rate in the peak zone throughout the workout. The explosive nature of each movement: jumping, rowing, swinging to create maximum calorie burn while building power and athletic ability.

 

Frequently asked questions: best Cardio workouts

How do I know if I’m doing cardio at the right intensity?

Use the “talk test” (you should be able to talk but not sing), heart rate monitoring (moderate: 64–76% of max HR), or RPE (rate of perceived exertion). You can also alternate between low- and high-intensity days based on how your body feels.

What are some good no-equipment cardio exercises?

Jumping jacks, high knees, mountain climbers, burpees, running, stair sprints, and jump rope are all great equipment-free options that elevate heart rate and improve conditioning.

Can cardio workouts improve strength performance?

Yes, when used strategically. Low to moderate-intensity cardio improves recovery, blood flow, and heart efficiency, which can support strength training. However, excessive high-intensity cardio may interfere with strength gains if not balanced properly.

How often should I do cardio per week?

For general health, aim for at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio weekly. If your goal is fat loss or endurance, 3–5 sessions per week can be ideal, depending on your intensity and other training.

What type of cardio is best for fat loss?

Both steady-state cardio (like jogging or cycling) and high-intensity interval training (HIIT) are effective. HIIT typically burns more calories in less time and may lead to a greater post-exercise calorie burn, while steady-state is easier to sustain and less taxing on recovery.

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