Walk, run, bike, swim and more for cardio
Cardiovascular movement supports heart health, endurance and overall energy. It boosts mood, improves circulation and helps you feel more vibrant throughout the day. Cardio can be structured or spontaneous and the most effective routine is the one you enjoy and can sustain.
Explore the styles below to find movement that fits your schedule, goals and what your body needs today.
Cardio at a glance
- HIIT: Short bursts of high effort followed by rest. Great when time is limited.
- Low Impact Movement: Walking, swimming, cycling or elliptical. Gentle on joints and beginner friendly.
- Fun Movement: Dancing, roller skating, hula hooping or active play with kids. Keeps cardio playful and motivating.
- Endurance Training: Longer steady movement like running, rowing or hiking to build stamina and aerobic capacity.
General guideline: Aim for 150 minutes per week of moderate activity or 75 minutes of vigorous activity, plus at least 2 days of strength training.
Cardio styles
HIIT (High-intensity interval training)
What it is: Alternating hard efforts with short recovery periods.
Why it works: Elevates heart rate quickly and boosts fitness in less time. Adaptable for home, outdoor or gym workouts.
Try this (10–15 minutes):
- Warm up 3 minutes
- 6–8 rounds of 20 seconds hard + 40 seconds easy
- Cool down 3–5 minutes and finish with light stretching
Good for: Busy schedules, cross-training and indoor workouts.
Tips: Keep form tight, start with fewer rounds and use low-impact options if needed.
Low impact movement
What it is: Joint-friendly cardio like walking, swimming, cycling or elliptical exercise.
Why it works: Builds aerobic base with less stress on joints and allows for easier recovery.
Try this (20–30 minutes):
- 5 minutes easy
- 15–20 minutes steady, conversational pace
- 3–5 minutes cool down
Good for: Beginners, active rest days, returning to movement.
Tips: Choose supportive footwear or a properly fitted bike. Vary strokes if swimming.
Fun movement
What it is: Cardio that feels like play—dancing, roller skating, hula hooping or active games with family and friends.
Why it works: Enjoyment supports consistency. Social movement boosts motivation and mood.
Try this (15–30+ minutes):
- Dance through a playlist
- Try a beginner skating session
- Plan 20 minutes of active games or outdoor play
Good for: Anyone wanting movement that feels joyful.
Tips: Track steps or time for gentle accountability. Celebrate effort.
Endurance training
What it is: Longer steady movement like running, rowing, hiking or long-distance walking.
Why it works: Builds stamina and aerobic capacity for daily activities and events.
Try this (30–60+ minutes):
- 10 minutes warm up
- 20–40 minutes steady pace (RPE 4–6)
- 5–10 minutes cool down and light mobility
Good for: Event training, stress relief and outdoor time.
Tips: Increase total time gradually. Hydrate well and bring fuel for longer sessions.
How to choose your cardio
- Time crunched? Choose HIIT
- New to cardio or need joint-friendly options? Low impact
- Want more motivation? Try fun movement
- Training for distance or events? Endurance
Mix it up: Rotating styles helps reduce overuse and keeps workouts engaging.
Use the RPE scale:
- Easy: 2–3 (talk easily)
- Moderate: 4–6 (can talk, not sing)
- Hard: 7–8 (short phrases)
- Very hard: 9–10 (few words)
Sample weekly plans
Beginner (150 minutes total):
- Mon: 20–30 min low impact
- Wed: 10–12 min HIIT + short walk
- Fri: 25–35 min steady
- Weekend: 30–40 min fun movement or easy hike
Intermediate:
- Mon: 25–35 min steady run or row
- Wed: 15–20 min HIIT
- Fri: 30–45 min low impact
- Weekend: 45–60+ min endurance
Warm up, cool down and recovery
- Warm up with 3–10 minutes of easy movement and dynamic mobility
- Cool down with 3–10 minutes of light movement and gentle stretching
- Prioritize hydration, sleep and balanced nutrition
- Alternate harder and easier days
Daily movement matters
Cardio isn’t limited to workouts. Small habits add up:
- Walk during calls
- Take the stairs
- Try 5-minute desk movement breaks
- Park farther away or use public transit
- Aim for steady steps throughout the day