Cardio exercise doesn't always mean running on a treadmill or spending long hours at the gym. If you're looking for cardio exercises you can do, the options are quite diverse, from walking to swimming.
Each exercise has different characteristics and intensity levels. Therefore, you don't have to immediately choose the most difficult workout, but can adjust it to your body's condition, ability, and the activity you can most easily do consistently.
Interestingly, some cardio exercises also don't require special equipment. By choosing suitable activities and gradually increasing intensity, you can build a more realistic and sustainable exercise habit.
[[svrg_takeaways]]
title: Key Takeaways from the Article:
- Cardio exercise includes| activities that increase heart and respiratory system function.
- Cardio exercise options| can be adjusted to ability, preference, and intensity level.
- Walking, cycling, swimming, and jogging| can be good starting options.
- HIIT and explosive movements| have higher intensity demands and should be done gradually.
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What is Cardio Exercise?
Cardio exercise is a physical activity that makes the heart and respiratory system work more actively while the body is moving. This activity can be done continuously or using an interval pattern with alternating periods of activity and recovery.
Cardio is not always synonymous with high-intensity exercise. Walking at a certain pace, cycling, swimming, or jogging can also be cardio activities as long as the intensity and duration are sufficient to increase the work of the cardiorespiratory system.
Because there are so many movement options, cardio exercise can be done both indoors and outdoors. You can choose the activity that best suits your ability and daily routine.
Read also: Calisthenics vs. Cardio: Which is More Effective?
Benefits of Regular Cardio Exercise
Cardio exercise not only helps keep the body active but also provides various health benefits when done regularly. Here are some of the main benefits you can get from cardio activity.
- Supports Heart Health and Cardiorespiratory Fitness: Aerobic activity helps improve heart function and the respiratory system, so cardiorespiratory fitness develops gradually.
- Helps Manage Weight: Cardio exercise increases energy expenditure, which can help manage weight alongside a healthy diet and lifestyle.
- Supports Mental Health: Regular physical activity can help reduce symptoms of depression and anxiety while supporting mental well-being.
- Helps Improve Stamina: Regular cardio exercise helps the body adapt so that the ability to sustain physical activity can increase.
- Supports Metabolic Health: Regular physical activity can support metabolic health and help prevent and manage the risk of diseases such as type 2 diabetes.
Various benefits of cardio exercise can be obtained when the activity is done regularly and according to the body's capabilities. WHO recommends that adults do 150–300 minutes of moderate-intensity aerobic activity each week. Another option is 75–150 minutes of vigorous-intensity aerobic activity or a combination of both.
Read also: 10 Cardio Exercise Benefits Few People Know
What Cardio Exercises Can You Try?
1. Walking
Walking is one of the simple cardio exercise options that is easy to incorporate into daily routines. Its intensity can be increased by speeding up your pace, extending the duration, or walking on inclines.
For beginners, walking can also be a starting point before moving on to higher-intensity activities.
2. Jogging
Jogging generally has a higher intensity than walking because the body moves with a light running pattern. You can start with a combination of walking and jogging before gradually increasing your running duration.
Speed does not need to be the main focus when just starting. The ability to maintain movement with controlled technique is more important.
3. Jump Rope
Jumping rope involves repeated jumps with coordination between the hands and feet. The movement is simple, but the coordination demands and intensity can be quite high.
If you are just trying it, start with a short duration and pay attention to your landing technique. The training surface and footwear also need to be considered for more comfortable movement.
4. Jumping Jacks
Jumping jacks are performed by opening and closing the legs while moving the arms up and returning to the starting position. This exercise does not require equipment, making it easy to use in a home workout.
Jumping jacks can also be incorporated into circuit training with other movements.
5. Burpees
Burpees are dynamic movements that combine several movement patterns in one sequence. Because they involve many body parts simultaneously, this exercise can place a quite high cardiovascular demand.
Beginners can learn each part of the movement first before increasing speed. Control of movement should remain a priority.
Read also: 7 Fun and Exciting Cardio Exercise Examples
6. Mountain Climbers
Mountain climbers are performed from a plank-like position by alternately moving the knees towards the chest. This movement engages both the upper and lower body and requires core stability.
The speed can be adjusted to your ability. There's no need to immediately perform high-tempo repetitions if your technique isn't stable yet.
7. Squat Jumps
Squat jumps combine a squat movement with an explosive jump. In addition to increasing cardiovascular demand, this exercise also engages the lower body muscles.
Because there is a jumping and landing phase, control of body position needs to be considered. You can start with regular squats if you are not yet accustomed to explosive movements.
8. Swimming
Swimming is a cardio exercise performed in water and involves the coordination of various body parts. Its intensity can vary based on the swimming style, speed, duration, and rest patterns.
This exercise can be an alternative for people who want to do aerobic activity in a different training environment than land-based exercises.
9. Cycling
Cycling can be done outdoors or using a stationary bike. Its intensity is relatively easy to adjust through speed, terrain, duration, or the resistance level on a stationary bike.
Because it's flexible, cycling can be used for casual cardio activity or more intense sessions.
10. Zumba
Zumba combines dance movements with music, making cardio activity feel more dynamic. The intensity of the workout can vary depending on the choreography, music tempo, and how actively you follow the movements.
This option is suitable for those who enjoy exercise with elements of music and varied movements.
Read also: Cardio First or Weights First? Here's What Experts Say!
11. Aerobics
Aerobics can be a cardio activity when the sequence of movements is performed with sufficient intensity and duration. The forms are also diverse, ranging from aerobic movements to gymnastics with a combination of body movements.
Thus, not all types of aerobics automatically have the same cardio demands. The intensity and structure of the workout still need to be considered.
12. High Knees
High knees are performed by alternately lifting the knees upwards while maintaining an active body position. The tempo of the movement can be increased or decreased according to ability.
This movement is often used in dynamic warm-ups, circuit training, or bodyweight cardio sessions.
13. HIIT
High-Intensity Interval Training or HIIT is a training method, not a specific movement. HIIT uses intervals of high-intensity activity interspersed with periods of recovery or lower-intensity activity.
Because its intensity can be high, HIIT does not have to be the first choice for beginners. You can build basic abilities first before using more challenging intervals.
14. Boxing
Boxing for fitness can involve a combination of punches, footwork, and movement intervals. These activities can increase cardio demands while also training body coordination.
Fitness boxing is also not always the same as competitive boxing training. The intensity and techniques can be adjusted to training goals.
15. Rowing
Rowing uses a pulling motion pattern that engages the legs, core, and arms. If using a rowing machine, resistance and duration can be adjusted to set the workout demands.
In addition to being a cardio activity, rowing also involves many muscle groups, making it an option for a more comprehensive full-body workout.
Read also: HIIT Cardio Program: Benefits, Types of Exercises, and Tips
How to Start Cardio Exercise for Beginners
Knowing the cardio exercise options is not enough if you don't know how to start properly. Choose an activity that suits your body's condition, then gradually increase your training to make it easier to do consistently.
- Choose Exercise According to Your Condition and Preferences: Choose an activity that suits your ability, access to locations, and the type of exercise you enjoy, so it's easier to do regularly.
- Start with a Controllable Intensity: Begin with an intensity that still allows you to maintain technique and control movements well.
- Gradually Increase Duration and Intensity: Slowly add frequency, duration, or intensity to your workouts as your body begins to adapt.
- Combine Cardio with Strength Training: Incorporate cardio with muscle strengthening at least two days a week to build more comprehensive fitness.
- Listen to Your Body's Response: Pay attention to your body's response during exercise and stop the activity if unusual pain or concerning symptoms appear.
Start Your Cardio Routine and Maintain Body Fitness
Cardio exercise has many options that can be adapted to your abilities, preferences, and training goals. From walking to HIIT, each activity can support fitness if done regularly and gradually.
You don't need to immediately aim for high-intensity workouts to get good results. Build a habit from activities you can do consistently, then increase the duration and intensity as your body begins to adapt.
To make your workout routine more comfortable, appropriate equipment can also be a support during exercise. You can explore quality cardio equipment from SVRG to complement your training needs according to your activities and goals.
[[svrg_faq]]
title: FAQs About What Cardio Exercises Are There
- q: What cardio exercises are there for beginners?
a: Walking, cycling, and light jogging can be relatively easy to adapt options. Choose activities based on your current ability and fitness level.
- q: How long should cardio exercise be done?
a: WHO recommends that adults do 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity activity per week. This target can be achieved gradually according to your condition and ability.
- q: Is walking considered cardio?
a: Yes, walking can be a cardio exercise when done with sufficient intensity and duration to increase cardiorespiratory system function. Its intensity can be adjusted through speed, duration, or terrain.
- q: Is HIIT considered cardio?
a: Yes, HIIT can be used as a cardio training method because it involves intervals of high-intensity activity and recovery periods. However, its intensity level needs to be adjusted to your ability.
- q: Does cardio exercise have to be done every day?
a: Not necessarily. What's more important is meeting physical activity regularly throughout the week and giving your body time to recover.
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