According to the British Heart Foundation, almost 6.5 million people in the UK have cardiovascular disease. Regular cardio workouts could help prevent or improve many of these cases. While most people know cardio is good for their health, sticking with it can be hard. Often, it’s because they’re unsure which types of cardio suit their goals, fitness level, or physical needs.
Cardio workouts strengthen your heart and lungs. They also help your body use oxygen better, support weight control, and improve your mood. Cardio isn’t just one type of exercise—it includes everything from easy walks to intense interval training. Knowing the options helps you choose what fits you now and shows you how to progress.
Understanding Cardiovascular Exercise
Cardiovascular exercise, or cardio, is any activity that keeps your heart rate and breathing higher for a while. When you do cardio, your heart beats faster to send oxygen-rich blood to your muscles. Your lungs also work harder to bring in oxygen and get rid of carbon dioxide. Your metabolism increases, too.
These quick changes lead to long-term benefits if you do cardio often. The American Heart Association says regular cardio strengthens your heart muscle, so it can pump more blood with each beat. Over time, your resting heart rate goes down because a stronger heart doesn’t have to work as hard.
Regular cardio also helps your metabolism. It makes your body respond better to insulin, keeps your blood pressure in check, and helps maintain healthy cholesterol. Research in the British Medical Journal found that doing moderate cardio most days can lower your risk of dying from any cause by about 30%.
Cardio is just as important for your mental health. A review in JAMA Psychiatry found that regular cardio can ease depression and anxiety as well as some medications. This may be because it releases endorphins, helps you sleep better, and makes your brain more adaptable.
Low-Impact Cardio Options
Low-impact cardio puts less strain on your joints and tissues but still helps your heart. These exercises are great for beginners, people recovering from injuries, those with arthritis or joint pain, or anyone who prefers a gentler workout.
1. Walking
Walking is the most accessible form of cardio. A brisk 30-minute walk, where you can speak but not sing, gets your heart rate into the moderate-intensity zone for most people. According to research from Harvard Medical School, regular walking cuts your heart disease risk by 30-40% and helps manage weight, blood pressure, and blood sugar.
If you want to make walking harder without stressing your joints, try going uphill, walking faster for short bursts, or using walking poles to involve your upper body.
2. Swimming and Water Aerobics
Water-based cardio gives you resistance from all sides, and the water supports your weight. This makes swimming a good choice if you have joint issues or extra weight. British Swimming says a 30-minute swim can burn 200-300 calories and works almost every major muscle group.
3. Cycling
Cycling, whether on a stationary bike or outside, is great for your heart and easy on your joints. The seated position and smooth motion make it a good option if you have knee or hip arthritis. Research in Circulation found that regular cycling can lower your risk of heart disease by up to 50%.
4. Elliptical Training
The elliptical machine copies the motion of running but without the impact, since your feet stay on the pedals. It’s a good choice if you want something harder than walking but can’t handle the joint stress of running.
High-Impact and High-Intensity Cardio Workouts
High-impact cardio involves moves where both feet are off the ground at once. High-intensity cardio is about how hard you work, not just the impact, though they often go together. These workouts are very effective but require a good fitness base.
1. Running and Jogging
Running quickly raises your heart rate and burns calories fast. Mayo Clinic estimates that a 70kg person burns about 300-400 calories in 30 minutes at a moderate pace. Because running is weight-bearing, it also helps make your bones stronger and can help prevent osteoporosis.
However, running puts a lot of force on your joints—about two to three times your body weight with each step. If you have joint problems or are new to exercise, start with walking before trying to run. This helps lower your risk of injury.
2. High-Intensity Interval Training (HIIT)
HIIT means you switch between short bursts of hard effort and recovery periods. For example, you might do 20-30 seconds of intense exercise, then rest for 40-60 seconds, and repeat this 8-15 times.
Research published in the Journal of Obesity shows HIIT can improve your cardiovascular fitness and metabolic health more efficiently than longer sessions of moderate exercise. The intense efforts create significant EPOC (excess post-exercise oxygen consumption), which means your metabolism stays elevated for hours after you finish.
HIIT is tougher on your body than moderate cardio. If you take medication for heart problems or have high blood pressure, talk to your GP before starting HIIT. The British Heart Foundation suggests building up your fitness with several weeks of moderate exercise first.
3. Jump Rope
Jumping rope isn’t just for kids—it’s a great cardio workout. The American Council on Exercise says ten minutes of jumping rope can burn as many calories as 30 minutes of jogging. It also helps your coordination, bone strength, and calf muscles.
Cardio Equipment Guide
1. Treadmills
Treadmills let you set your speed and incline, so you can easily choose how hard you want to work. Try not to hold the handrails while moving, as this makes the workout easier and can lead to bad posture.
2. Rowing Machines
Rowing machines give you a full-body cardio workout, using about 85% of your muscles. Good technique is important for results and to avoid injury. Most of the power should come from your legs, not just your arms.
3. Stationary Bikes
Setting up your bike correctly helps prevent knee pain and lets you pedal more efficiently. Adjust your seat so your knee is slightly bent—about 25 to 30 degrees—when the pedal is at the lowest point.
4. Stair Climbers
Stair climbers mimic the action of climbing stairs, giving you a tough cardio workout and building your leg strength. Climbing stairs burns more calories per minute than most other cardio machines.
Structuring Effective Cardio Workouts
The best cardio workouts start at a level that fits your current fitness and then slowly get harder as you improve.
1. Determining Appropriate Intensity
For moderate cardio, try to work at 50-70% of your maximum heart rate. You should be able to talk in full sentences, but not have a long conversation.
Vigorous cardio means working at 70-85% of your maximum heart rate. At this level, talking is hard—you’ll only be able to say short phrases between breaths.
2. Duration and Frequency Guidelines
The NHS recommends one of these weekly targets:
- 150 minutes of moderate-intensity cardio spread throughout the week
- 75 minutes of vigorous-intensity cardio spread throughout the week
- A mix of moderate and vigorous activity (every minute of vigorous counts as roughly two minutes of moderate)
If you’re new to cardio, start with 10-15 minute sessions, three or four times a week. Gradually work up to the recommended targets over 8 to 12 weeks.
3. Warm-Up and Cool-Down
Begin each cardio session with 5-10 minutes of easy movement to warm up. This helps your heart rate, breathing, and muscles adjust. After your workout, cool down for 5-10 minutes by slowing your pace to help your heart rate return to normal.
4. Combining Cardio with Strength Training
Cardio workouts make your heart and lungs stronger. Adding strength training gives you a more balanced fitness routine. Aim for 2-3 cardio sessions, 2-3 strength sessions, and 1-2 rest or active recovery days each week.
The Journal of Applied Physiology suggests that doing cardio and strength training on different days may help you gain more strength. But if you’re short on time, combining them in one session still offers plenty of benefits.
Safety Considerations and When to Seek Guidance
If you have heart disease, high blood pressure, diabetes, a lot of extra weight, or joint issues, check with your GP before making your cardio workouts harder. These conditions don’t mean you can’t do cardio—often, the right exercise helps. But it’s safest to get medical advice first.
Stop exercising and seek medical attention if you experience:
- Chest pain or pressure
- Severe shortness of breath that doesn’t improve with rest
- Dizziness or faintness
- Unusual heart rhythm
- Pain spreading to your arm or jaw
Building Sustainable Cardio Habits
People who keep up with cardio over time usually have realistic expectations. Cardio doesn’t have to be tough or unpleasant to be effective. Choose activities you enjoy or at least don’t mind doing.
Keep track of your workouts in a notebook or app. After a few weeks, you’ll often notice real progress that you might not see day to day. Cardio fitness builds slowly, but you’ll usually see results in 4-6 weeks if you stick with it, and you’ll keep improving for months.
