9 best cardio exercises + get a FREE training schedule

Cardio training is not just about physical fitness; it also offers significant mental benefits. Engaging in cardiovascular exercises can elevate your mood, reduce stress, and enhance cognitive function. By incorporating cardio into your routine, you not only improve your heart health but also experience a powerful mental boost that can lead to increased productivity and overall well-being. Embrace cardio as a dual-purpose workout that revitalizes both your body and mind.

Cardio training, also called cardio fitness, consists of a series of exercises, such as jogging, cycling, or swimming, aimed to enhance the resistance of our bodies and prevent diseases such as:

• Obesity
• Diabetes
• Hyperuricemia
• Dyslipidemias
• Depression

How can cardio improve your lifestyle?

Engaging in cardiovascular exercise can significantly enhance one’s quality of life by improving overall health, increasing energy levels, and reducing stress. Regular cardio activities promote better heart health, boost mood through the release of endorphins, and contribute to weight management, all of which lead to a more active and fulfilling lifestyle.

Below you can find the 10 best cardio exercises and a couple of examples of routines you can use to start your journey to become a better version of yourself.

9 Best Cardio Exercises

Below you can find an overview of 9 of the most effective cardiovascular exercises.

Jogging

Jogging plays a crucial role in maintaining physical health, as it enhances cardiovascular fitness, strengthens muscles, and aids in weight management. Additionally, it boosts mental well-being by reducing stress and anxiety, while promoting better sleep patterns. Regular jogging can also foster a sense of community when done in groups, making it not just a workout but a social activity that encourages a healthier lifestyle. Additionally, this is one of the few exercises you can do while spending some time in nature, far from the screens.

Cycling

Cycling offers numerous benefits, making it an excellent choice for transportation and recreation. It promotes physical fitness, enhances cardiovascular health, and helps maintain a healthy weight. Additionally, cycling is an eco-friendly mode of transport that reduces carbon emissions, contributing to a cleaner environment. It also fosters mental well-being by reducing stress and improving mood, while providing an opportunity to explore new areas and enjoy the outdoors. Overall, cycling is a versatile activity that supports both personal health and environmental sustainability. Discover a wide variety of bike models available at Bike Exchange, Sportissimo, or Decathlon.

Jumping rope

Skipping rope is a dynamic and engaging exercise that combines cardiovascular fitness with coordination and agility. It involves rhythmically jumping over a rope that swings beneath your feet, making it a fun way to improve endurance and burn calories. This versatile workout can be done almost anywhere, requiring minimal equipment while offering a full-body workout that tones muscles and enhances overall athletic performance. With a bit of practice and patience, this exercise will become a part of your journey toward achieving physical wellness. You can find skipping ropes on any e-commerce such as Amazon at around 10€.

Dancing

Dancing is an exhilarating way to express yourself while getting a fantastic workout. It combines rhythm and movement, making cardio feel like a joyful celebration rather than a chore. Whether you’re grooving to your favorite tunes or learning new steps, dancing elevates your mood and boosts your heart rate, proving that fitness can be both fun and effective. Also, the more you are, the better it is!

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a fantastic way to boost your health while keeping workouts exciting. High-intensity interval training can include activities like sprinting for 30 seconds followed by a minute of walking, or performing burpees for 20 seconds with a 40-second rest in between. These workouts alternate between short bursts of intense effort and recovery periods, maximizing calorie burn and improving cardiovascular fitness. Gyms typically provide HIIT classes, so it’s worth looking into.

Martial arts

Martial arts provide an excellent cardiovascular workout, combining intense physical activity with skill development. Engaging in various techniques and sparring sessions elevates the heart rate, promoting endurance and overall fitness. The dynamic movements involved not only enhance agility and strength but also contribute to burning calories effectively, making martial arts a fun and engaging way to improve cardiovascular health. Many gyms typically offer classes in various martial arts disciplines, you might find your passion as well!

Swimming

Swimming is an excellent cardio workout because it engages multiple muscle groups while providing a low-impact environment, making it easy on the joints. The resistance of the water enhances calorie burning and builds endurance, promoting overall cardiovascular health. Additionally, the rhythmic nature of swimming can improve lung capacity and breathing efficiency, making it a refreshing and effective way to stay fit.

Plyometrics

Plyometrics is a type of exercise that focuses on explosive movements, designed to increase power and speed. It typically involves jumping, bounding, and hopping, which engage fast-twitch muscle fibers and enhance athletic performance. Skipping rope can be considered a plyometrics exercise as it also involves rhythmic jumping. Anything can be your gear for this exercise: a small wall, a bench, literally anything… there is no excuse! If you feel like this type of training suits you the most, you can read my article about Plyometrics training and get a FREE plyometric training schedule.

Burpees

Burpees are a full-body exercise that combines squats, push-ups, and jumps, making them a popular choice for building strength and endurance. To perform a burpee, start by standing tall with your feet shoulder-width apart. Bend your knees and lower your body into a squat position, placing your hands on the ground. Jump your feet back into a plank position, ensuring your body is straight. Quickly jump your feet back towards your hands, returning to the squat. Finally, leap up explosively, reaching your arms overhead before landing softly and repeating the sequence.

Cardio training plan

Here’s a chance to grab a complimentary cardio workout plan. This plan is tailored to kickstart your health journey and promote weight loss, workout plans suitable for all ages and genders. It is beginner friendly and with the routine comes a couple of pages to keep track of your progress. Enjoy your training!

I provided a training log and a health map which will be crucial for sustaining motivation and tracking progress effectively.

It is essential to understand that your advancement relies solely on your efforts. You possess the necessary resources and strategies to create a more fulfilling life. Dedicating one hour each day can yield remarkable long-term outcomes.