The Best Workout for Cardio: What to Do and What to Avoid

Are you looking for the best way to improve your cardiovascular health? You’re in luck! In this article, we’ll look at the best exercises for cardio, as well as what to avoid. Read on to get the most out of your workout!

Quick facts: Best Workout For Cardio

  • ✅ High-intensity interval training (HIIT) is the best type of cardio workout for burning maximum calories in a short period of time – American Council on Exercise
  • ✅ Moderate-intensity aerobic activity for at least 30 minutes a day is necessary for overall cardiovascular health – Harvard Health Publishing
  • ✅ Swimming is the best overall cardio workout for burning calories and improving cardiovascular fitness – Mayo Clinic
  • ✅ Running or jogging is an effective way to improve cardiovascular fitness and endurance – American Heart Association
  • ✅ Cycling is an excellent way to improve cardiovascular stamina and muscle strength – British Heart Foundation


Cardio is an excellent way to improve your physical and mental health. It can help you lose weight, improve your cardiovascular health, and even give you more energy. While cardio can be an effective way to reach your fitness goals, it’s important to understand the different types of cardio and when they should be used.

This article will discuss the best type of cardio workout, how long it should last, what exercises to avoid, and how to make the most of each workout session. By understanding proper form and technique for each type of cardio exercise, you’ll be able to maximize the benefits of your workouts and reach your goals faster.

Benefits of Cardio Workouts

Cardio workouts are great for improving your cardiovascular fitness, aiding in weight loss, and improving overall health and well-being. Regular cardio exercise can also reduce the risk of heart disease, stroke, and some cancers.

Let’s look at some of the other benefits of cardio workouts:

Improved Heart Health

Cardio workouts have long been associated with improved heart health and performance. Cardio exercise has a direct impact on the heart by increasing the amount of oxygen it needs to pump blood throughout the body. By doing regular cardio exercise, you strengthen your heart and increase its ability to pump more blood with less effort, resulting in lower blood pressure and improved blood circulation in your body.

Additionally, regular cardio workouts can reduce levels of bad cholesterol (LDL) in your bloodstream and reinforce healthy artery walls. This reduces the risk for cardiovascular disease, stroke, and other cardiovascular conditions. Along with all this, regular cardio workouts can improve overall physical fitness by increasing endurance levels and helping you burn fat more efficiently!

Weight Loss

Weight loss is one of the most common benefits associated with cardio. Since the majority of your calorie burn comes from aerobic exercise, it’s no surprise that regular aerobic workouts can help you reduce body fat and achieve your desired weight goals. What’s more, this type of exercise can increase your metabolism—the rate at which you burn calories. Regular cardio workouts can also help to minimize health risks such as obesity and heart disease, both of which are related to having too much body fat.

To maximize the weight-loss effects of cardio, try to work out at an intensity that will raise your heart rate and allow you to get in a good sweat for 30 minutes or more each day. You don’t have to go for a run, either; walking briskly or biking are excellent low-impact alternatives that can be just as effective for weight loss.

Increased Endurance

Cardio workouts are one of the best ways to improve your cardiovascular health. Doing cardio exercises regularly can help increase endurance and stamina, as well as improve heart health and reduce the risk of developing certain diseases.

Cardio exercises often involve repetitive motions over a sustained period of time, like running or biking. This type of activity increases your heart rate and breathing rate, which leads to increased oxygen intake to your muscles and improved circulation throughout your body. These activities also help burn calories, leading to weight loss when combined with a healthy diet. In addition, regular cardio workouts can help reduce stress levels by stimulating endorphins in your brain, leading to an overall sense of well-being.

Types of Cardio Workouts

Cardio workouts are a great way to get your heart rate up, burn calories, and get in shape. There are many types of cardio workouts out there, and each one has its own set of benefits and drawbacks. Let’s take a look at the various types of cardio workouts available and discuss which ones are the best for your overall health.

The various types of cardio workouts include:

  • Aerobic exercise, such as running, biking, and swimming.
  • Strength training, such as weightlifting and bodyweight exercises.
  • High-intensity interval training (HIIT), which involves short bursts of intense exercise followed by periods of rest.
  • Flexibility training, such as yoga and Pilates.


Running is a popular form of cardio and can be done anywhere, anytime with minimal equipment. Running can put stress on the body – it’s important to ensure you’re running with proper technique and training adequately in order to prevent injury. Running also increases your need for essential nutrients, such as carbohydrates, proteins, and B vitamins – it’s important to pay attention to your diet in order to receive all the nutrients you need for optimal performance.

When running outdoors or on a treadmill, it is important to pay attention to your environment and hydration levels. Make sure you are dressed appropriately for the climate you are running in, and consider weather conditions when choosing routes or timing your runs. It is also important to bring a water bottle with you when running outdoors or on a treadmill. Finally, be sure to stretch before and after each session so that muscles don’t become too tight after repeated use.


Cycling is a great form of cardio that requires minimal impact on the joints, while giving you great cardiovascular benefits. Cycling can be done indoors or outdoors, and it is an effective way to burn calories, strengthen your heart and improve blood flow through-out your body. While cycling is generally considered to be a low-impact exercise, it can be made more intense by increasing resistance and/or speed.

Cycling also provides an effective way to mix up your cardio routine and avoid the dread of exercising in one place for too long. Whether you choose to cycle outdoors or use a stationary bike, this particular type of exercise offers many benefits for all types of exercisers—from newbies just starting a fitness program to experienced athletes looking for a challenge.

The benefits of cycling include:

  • Burning calories
  • Strengthening the heart
  • Improving blood flow
  • Low-impact exercise
  • Mixing up your cardio routine


Swimming is a great low impact cardio workout that provides a full body workout. It is an aerobic exercise that has many health benefits while using minimal joint stress. Swimming has been proven to reduce stress levels and elevate mood, while also strengthening the cardiovascular system, improving breathing and flexibility, and burning more calories than other activities like walking or running.

Swimming can be done in pools, lakes, or oceans and can include different strokes such as breaststroke, butterfly stroke, freestyle stroke, and backstroke. Different stroke types provide different levels of intensity for your workout. Swimming is suitable for all fitness levels as it can be tailored to your specific needs – from gentle laps to more intense intervals. Pool lengths of 25m are ideal for a structured swimming program with some rest periods between each swim lap.


Rowing is a full-body workout that combines cardio and strength training for an intense, effective exercise. It’s great for burning calories and improving cardiovascular health. Rowing works most of the major muscle groups in your body, including back, legs, core and arms. During a row you pull the bar towards you with your arms while simultaneously pushing away from the machine with your legs. This works all of these muscles at once while also challenging your endurance.

Rowing is low impact – meaning it doesn’t cause strain on your joints or bones – which makes it an ideal option for those recovering from injury or dealing with chronic joint pain. As long as proper form is used, rowing can be a safe and effective cardio workout that will get you toned and fit in no time!

  • With little to no investment upfront (just a few class passes or a rowing machine) you can enjoy rowing anywhere – it’s perfect for home workouts or group classes at the gym!

What to Avoid

It’s important to know what to avoid when it comes to cardio workouts. Certain activities are not suitable for everyone, such as running, which can be hard on the knees and other joints. High-intensity interval training (HIIT) can also be too much for some people. Knowing what to avoid can help you find the best workout for your body and goals. Let’s discuss further.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a form of cardio that alternates between periods of high-intensity exercise and active recovery. This type of workout is great for burning calories and fat in less time, however, it’s important to use caution when performing this type of exercise.

Because HIIT involves short bursts of energy, it’s most effective when done in moderation. If you overdo it and push yourself too hard, HIIT can be physically demanding on your body and can lead to fatigue or injury. Additionally, if you’re not familiar with proper form for a certain exercise, HIIT may not be the best choice for you as improper technique can increase your risk of injury.

Ultimately, the best choice for cardio depends on your level of fitness and goals but if you choose to do HIIT workouts make sure to work within your limits and always use proper form.

Long-Distance Running

Long-distance running can be a great way to stay fit and maintain cardiovascular health, but there are some things to consider before long-distance running.

For starters, long-distance running can put a significant amount of strain on your body, leading to overuse injuries if you’re not careful. It’s important to start off slow and gradually increase your weekly mileage, as well as incorporating strength training into your routine for extra support.

Additionally, it is important to be mindful of the terrain you run on; try to find flat surfaces (like tracks or trails) that won’t add excess strain on your joints. Finally, it is best to avoid running in extreme temperatures (either hot or cold) as this can lead to intense dehydration or overexertion respectively.

Overdoing It

Overdoing it when it comes to cardiovascular exercise is something that should be avoided. Too much cardio can lead to a variety of physical and mental problems. It can also cause your body to become exhausted and unable to perform at its best.

When performing cardio exercises, you should aim for a balance between intensity and duration. If you’re doing too much, it can lead to burnout or exhaustion.

It is important to listen to your body when it comes to cardiovascular exercise and know when enough is enough. The most common signs of overdoing your cardio workouts are fatigue, lack of motivation, muscle aches, soreness and joint pain.

If you think that you may be overtraining, make sure to take a few days off from exercise and rest before returning back into the fitness routine. This will give your body time to recover so that you can continue exercising without any issues in the future.


In conclusion, the best workout for cardio depends entirely on individual goals and preferences. Some people may prefer high-intensity activities that get their heart pumping, while others might prefer gentler activity levels that also offer cardiovascular benefits. It’s important to experiment with different types of exercise, such as running and jogging, cycling, swimming, dancing, rowing and more.

Ultimately, the best workout for cardio is one that you can enjoy and stick with consistently for optimal results.

FAQs about: Best Workout For Cardio

Q1: What is the best type of exercise for cardio?

A1: The best type of exercise for cardio is aerobic exercise. Examples of aerobic exercise include running, swimming, cycling, and walking.

Q2: How often should I do cardio?

A2: The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week.

Q3: Are there any risks associated with cardio exercise?

A3: Yes, there are risks associated with cardio exercise. These include muscle strains, dehydration, and overexertion. It is important to listen to your body and pay attention to any signs of pain or fatigue.

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