Different Types of Cardio Workouts

Cardiovascular training is essential for overall health, endurance, and fat loss. Whether you're looking to improve heart health, increase stamina, or fine-tune your physique, incorporating different forms of cardio into your routine can help you reach your goals faster.

BENEFITS OF CARDIOVASCULAR EXERCISE

• Strengthens the heart and lungs
• Boosts endurance and athletic performance
• Supports weight management and fat loss
• Improves mood and mental clarity

Experts recommend at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardiovascular exercise per week. You can mix and match different types to suit your fitness level and lifestyle.

METHOD 1: STEADY STATE CARDIO

Steady-state cardio is low to moderate intensity and performed for an extended duration. It's great for burning fat, improving endurance, and preparing for events that require stamina.

Sample Steady-State Workout

• Warm-up: 5-10 minutes of light jogging or walking
• Main Workout: 30-40 minutes of running at a steady pace (about 60% of max heart rate)
• Cool-down: 5-10 minutes of light jogging or walking

Increase the incline on a treadmill or use trails with elevation for added intensity.

METHOD 2: INTERVAL TRAINING

Interval training alternates between high-intensity bursts and recovery periods. This method is excellent for fat loss and increasing cardiovascular capacity.

Sample Interval Cardio Workout (1:1 Work to Rest Ratio)

• Warm-up: 5 minutes of light cardio
• Workout:
  • 30 seconds high knees
  • 30 seconds rest
  • 30 seconds jumping jack
  • 30 seconds rest
  • 30 seconds burpees
  • 30 seconds rest
  • Repeat for 3-5 rounds
• Cool-down: 5-10 minutes of low-intensity cardio and stretching

METHOD 3: HIGH-INTENSITY INTERVAL TRAINING (HIIT)

HIIT is an all-out effort followed by extended recovery periods. It's highly effective but should be limited to 1-2 times per week to prevent overtraining.

Sample HIIT Workout (30-Second Work / 4-Minute Rest)

• Warm-up: 5-10 minutes of light cardio
• Workout:
  • 30 seconds sprint
  • 4-minute rest
  • Repeat for 4-5 sets
• Cool-down: Light cardio and stretching

This method maximizes fat burning and cardiovascular efficiency while maintaining muscle mass.

METHOD 4: NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT) CARDIO

NEAT refers to daily movements that contribute to calorie burning without structured exercise. Simple activities like walking, fidgeting, or household chores can significantly impact overall energy expenditure.

How to Incorporate More NEAT:

• Aim for 5,000 to 10,000 steps per day
• Take the stairs instead of the elevator
• Walk during phone calls
• Park further away from your destination

By increasing NEAT, you can burn 600-1000 extra calories daily, reducing the need for structured cardio sessions.

FIND THE RIGHT CARDIO BALANCE

The best cardio method depends on your goals, fitness level, and personal preferences. Mixing steady-state, interval training, HIIT, and NEAT into your routine will keep workouts fresh and effective. Stay consistent, fuel your body properly, and push your limits for the best results!