30 Best Cardio Exercises & Workouts
Women doing cardio workout together
Cardio exercises have major benefits for your heart, as you probably know. What's more, aerobic exercise can boost your brain health and can even reduce the risk of death.
Running is the workout most synonymous with cardio, however, there are so many ways to get in a solid aerobic workout (and even have it combined with strength training). In terms of the best cardio workouts—and the best cardio exercises for weight loss—there are a lot more options than simply running (though it definitely makes the list). You can even pick and choose a few activities to see if any of them resonate with you more than others—an important part of fitness is actually enjoying—and mix up your current cardio routine. If you’re looking for some of the best cardio exercises and workouts, we’ve got you (more than) covered.
Here are 30 options to choose from, so you can find the perfect one for you and your lifestyle.
Related: If You’re Struggling To Hit Your Fitness Goals, It’s Time To Try ‘Cozy Cardio'
30 Best Cardio Exercises
1. Running
Distance runners actually have thicker left ventricles in the heart than people who are sedentary.
2. Hiking
Harvard Health notes the hills “force your heart to work harder."
3. Cycling
Even just riding your bike to work has been noted to have cardiovascular benefits.
4. Swimming
The University of South Carolina found that swimmers actually have one of the lowest death rates, even compared to runners.
5. Rowing
Even more than cardio benefits, rowing engages over 80 percent of your muscles in addition to being a great cardio exercise.
6. Rock Climbing
Studies have shown this sport is a great way to utilize your whole body's aerobic capacity.
Related: This Simple Yoga Tweak Can Make You a Lot More Flexible
7. Kickboxing
A solid training plan can build both your aerobic power and aerobic fitness—a win for those looking for an effective cardio workout.
8. Jumping Rope
The American Council on Exercise (ACE) says a jump rope is actually “the only piece of home cardio equipment you really need."
9. Dance
Even just three days of dance cardio per week has been found to have measurable benefits.
10. High-Intensity Interval Training (HIIT)
HIIT has been said to be one of the most time-efficient workouts around. Check out the best HIIT workouts for beginners.
Now, if you’re looking for specific heart-pumping exercises to add to your current routine, the good news is that there are plenty of moves that combine cardio and strength training.
We asked three experts—Matt Towers, founder of The Foundation - Personal Training Solutions, Jennifer Emge, a coach creating personalized exercise plans at Courage to Sweat and Emily Sopo, M.S., creator of Heartmybody Fitness—to break down the top 20 cardio exercises so you can multitask next time you’re in the gym.
11. Jumping Jacks
Why It Works: “Jumping jacks is a good cardio movement as it doesn't require much technical skill, is a normal body movement and can be adjusted easily to varying fitness levels—[a] short period of time for beginners [and] extended amount of time for advanced exercisers,” shares Emge. “Unless you have serious joint issues, it also doesn't put a lot of stress on your body.”
Do the Move:
Stand up straight with proper posture, legs together and hands by your side.
Jump up slightly, raising your arms out and then over your head as your legs open and jump out a few inches to each side.
Hop back into the starting position (engaging your core to protect your lower back).
Repeat as necessary.
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12. Split Jumps
Why It Works: “Split jumps are one of those great movements that can be used in lots of ways depending on your ability or training goals,” explains Towers. “For power, you want to explode as high as you can for less reps. For a leg workout or as part of a cardio HIIT session, don’t jump as high but add more reps.”
Do the Move:
To get into the start position, stand with your feet shoulder-width apart and take a step forward with your right leg so your feet are split.
Begin the move by going into a lunge. On your front foot, the front of your knee should be no further forward than your big toe at the bottom of the movement. On your back foot, your thigh should be directly under the body.
Ascend with speed and jump, switching your legs in the air and landing with your left leg in front. Repeat on this side to complete a rep.
13. High Knees
Why It Works: “High knees is a good go-to cardio exercise when other equipment is not available and you need something to get your heart rate up quickly,” confirms Emge. “It also works your legs, glutes and core.”
Do the Move:
Start by standing up straight with proper posture.
Raise the right leg so your knee is brought up to waist level. Place it back down and repeat with the left leg.
Speed up the move so you are hopping in place, tapping each knee with your hand as raised.
Repeat as necessary.
14. Squat Jumps
Why It Works: “Squat jumps are good for moderate-to-advanced exercisers,” notes Emge. “Beginners can work towards this exercise after they've built up their squat strength and form. Just as burpees do, squat jumps will quickly elevate your heart rate, relying on your fitness level and pre-workout nutrition to get you through. They can be performed just about anywhere, but ensure the workout area is not slippery.”
Do the Move:
Start by standing up straight with your feet placed slightly more than hip-width apart.
Sink down into a squat—with your knees over your ankles and butt back as if trying to sit in a chair—with your butt going no lower than your knees.
Once at the bottom of the squat, jump up off both feet bringing your knees in the air (slapping both with your hands).
As you land, sink back down into your squat and repeat as necessary.
Special Note: Emge notes anyone with spinal issues or knee pain should refrain from squat jumps as their cardio exercise of choice.
Related: 4 Squat Mistakes You Might Be Making
15. Walking Lunges
Why It Works: “Walking lunges strengthen the key lower body muscles necessary for running, cycling, swimming and lifting,” shares Emge. “They work up a good burn quickly and elevate your heart rate.”
Do the Move:
Stand up straight. Step your right leg forward, bending each knee (your front knee should be over your ankle and your back knee should hover over the ground).
Begin to stand and step the left leg forward, bringing your feet together.
Repeat by stepping left leg forward to complete one rep, so that you are walking forward as you do each lunge.
Repeat as necessary.
16. Skaters
Why It Works: “This movement mimics a skating stride and develops strength and power in your legs and glutes while testing your balance and getting your heart rate up,” explains Sopo.
Do the Move:
Stand up straight and hop onto your right foot.
As you hop, reach your left leg diagonally behind you and your left hand toward your shin or foot.
Hinge at your hips with a flat back.
As you reach the bottom of the move, both knees should be bent. Weight should be over your right leg and your left foot should be on the ground or hovering above it.
Switch sides and explosively hop toward your left, landing on your left foot and bringing your right leg diagonally behind you, repeating the motion on this side.
Repeat as necessary.
Special Note: “To make this movement more challenging, hop side-to-side more quickly, make each hop bigger, and/or keep your back foot off the floor,” adds Sopo.
17. Burpees
Why It Works: “Burpees are a great cardio exercise for moderate-to-advanced exercisers,” notes Emge. “It requires stabilizing your whole body and relying on key muscles to work through the movements correctly and quickly. Although you are using no equipment but your own strength, burpees will quickly elevate your heart rate and bring on the sweat!”
Do the Move:
Stand up straight and raise your arms above your head.
Hop up onto your toes and reach down to the ground with your hands.
Jump your feet back together and land in a push-up position.
Do a push-up. Then, jump your feet forward and reverse the sequence.
Go back to standing and repeat as necessary.
Special Note: “Anyone with joint issues, low back pain [and /or] knee problems should steer clear of this exercise as it can easily aggravate those issues,” adds Emge. “However if one is cleared for all exercises, this is a tough, do-anywhere, butt kicker of an exercise.”
Related: If You Want to Lose Weight and Only Have 10 Minutes to Work Out, Here's Exactly What You Should Do
18. Mountain Climbers
Why It Works: “Mountain climbers are a great addition to any HIIT session and work the legs, core, shoulders and cardiovascular system—not to mention a mental toughness element,” shares Towers.
Do the Move:
Get into a pushup position, with hands placed on the floor shoulder-width apart. Your shoulders should remain stacked over your hands for the entirety of the move.
Bring your right foot forward and lightly touch your toe to the floor, bending your leg in a 90-degree position.
Without lifting your hips and keeping your core tight, immediately switch your feet and bring your left foot forward.
Repeat as necessary.
19. Scissors
Why It Works: This traditional pilates move gets your heart pumping as you control the constant flutter of your legs while keeping your core and upper body tight and still.
Do the Move:
Lie on your back with your hands by your sides and palms facing down.
While pressing your lower back into the floor and engaging your core, raise both legs above your hips (and lower both as much as you can while keeping your lower back in contact with the floor).
Alternate lifting and lowering your legs up and down in a scissor-like motion while engaging your abdominals.
20. Plank Jack
Why It Works: While the plank is usually a static exercise, the controlled movements of this modified version get your heart rate up.
Do the Move:
Start in plank position with feet together and hands placed shoulder-width apart; shoulders stacked over your hands.
Hop both feet out 6-10 inches to either side of your start position, with abs braced tightly. If this is too hard, you can step your right foot out and then your left foot out.
Jump both feet back to starting position (step feet back if doing the modified version).
Repeat as necessary.
Special Note: “Plank jacks are an advanced version of a regular plank and care should be taken with this exercise,” stresses Towers. “You should be able to easily hold a regular plank before attempting this variation”
21. Plank Tap
Why It Works: “[This is] a great addition to the plank training arsenal and a step up from regular planks that adds the element of anti-rotation training,” notes Towers.
Do the Move:
Start in plank position with feet together and hands placed shoulder-width apart; shoulders stacked over your hands.
Brace your core, tense your abs and glutes, and reach one arm across the body, and gently touch the opposite shoulder.
Control your body so that it does not rotate and keep repeating tapping each alternating shoulder.
Special Note: “To make this slightly easier just move the legs a little further apart to widen your base,” adds Towers.
22. Up and Down Plank
Why It Works: Again, go from static plank to heart-pumping move by adding in some subtle and controlled movements.
Do the Move:
Start in plank position with feet together and hands placed shoulder-width apart; shoulders stacked over your hands.
With hands placed flat on the floor, drop down onto one forearm (with control) with that hand pointing to the opposite arm.
Drop the other arm down onto your forearm, either behind or in front of the other (so both forearms are on the floor, both pointing at the other shoulder).
Reverse the movement to get back up onto both hands, following the pattern ‘Left-Right-Right-Left.’
As you repeat, limit the rotation of your body and keep your core engaged.
23. Frogger
Why It Works: “The Frogger works your lower body, arms and core, in addition to your cardiovascular system,” shares Sopo. “It can be performed pretty much anywhere, making it a great addition to any challenging cardio workout.”
Do the Move:
Start in plank position with feet together and hands placed shoulder-width apart; shoulders stacked over your hands.
Hop your feet forward and to the outside of your elbows in a deep squat position.
Hop your feet back to a plank, and repeat.
Special Note: “To make this move harder, hop forward and backward more quickly,” shares Sopo.
Related: 10 Best Butt Workouts to Do At Home
24. Box Toe Touch
Why It Works: “This exercise targets your lower body, simultaneously increases your heart rate and works your core,” explains Sopo.
Do the Move:
Stand facing the box and raise your right leg so your right toes lightly touch the edge of the box.
Engage your core and hop to quickly switch feet, so that your left leg is raised and your left toes lightly touch the edge of the box.
Repeat as necessary.
Special Note: “It’s important to note that the height of the box should allow the thigh of your lifted leg to be parallel with the floor (or lower),” adds Sopo. “The more quickly you move, the more challenging this exercise will be.”
25. Box Step Ups
Why It Works: “The Box Step Up develops strength in your lower body, especially in your quadriceps, glutes and hamstrings,” shares Sopo. “It also mimics a common movement pattern and improves your balance, coordination, core stability and cardio.”
Do the Move:
Stand close to and facing the box.
Step your right foot up onto the box (so your heel does not hang off). Lean forward slightly so most of your weight is over your right leg.
Keep your chest lifted and powerfully drive through your right leg to lift your body and stand straight up on the box (hovering your left foot slightly over it).
Maintain control through your right leg as you slowly lower your left foot toward the floor.
Repeat on the left side. You can perform all your reps on one side before switching or alternating sides.
Special Note: “Ideally, the box should be at a height that creates a 90-degree bend through your right ankle, knee and hip,” instructs Sopo.
26. Pulse Squat with Dumbbells
Why It Works: “A pulse squat builds muscular endurance and strength,” explains Sopo. “It works your lower body, upper body and core while increasing your heart rate.”
Do the Move:
Stand up with your feet parallel, hip-width apart and hold a dumbbell in front of your chest, or rest a set of dumbbells on the front of your shoulders.
Keep your back flat and chest lifted as you sit your hips back and bend your knees to lower into a squat (as if you are trying to sit in a chair). Keep your knees over your ankles.
At the bottom of the squat, pause and press your feet into the floor so your hips raise just a few inches higher.
Pause, and lower back down. You can continue pulsing or press back up to standing and repeat.
27. Dumbbell Thrusters
Why It Works: “Dumbbell thrusters knock out two exercises at one time while building leg, glute and shoulder strength,” explains Emge. “It also forces you to focus on coordination and fluidity of movements.”
Do the Move:
Standing with your feet hip-width apart grab a dumbbell in each hand and hold it just in front of your shoulders.
Squat down to knee level and as you come back to standing, raise the dumbbells straight up overhead.
Bring the dumbbells back down to starting position and repeat as necessary.
28. Star Jacks with Dumbbells
Why It Works: “For anyone who is too advanced to get much from jumping jacks and wants the challenge of adding on a little weight to the exercise, this is a good one,” notes Emge.
Do the Move:
Standing up, grab a dumbbell in each hand.
While holding the dumbbell, do a jumping jack sequence, making sure the weight is not too heavy. Your arm must be able to extend the full range properly; if not, lessen or lose the weight.
Repeat as necessary.
Special Note: “Both your cardio and shoulder strength must be up to the task,” adds Emge. “Start off with ensuring you have the jumping jack motion down, then the side shoulder raises down and then combine the two for just a few reps. Rest frequently when working up to higher [reps] for this one.”
Related: The 11 Best Inner Thigh Workouts
29. Kettlebell Swings
Why It Works: “The kettlebell swing is an effective full-body exercise that benefits your cardiorespiratory and muscular fitness,” explains Sopo. “When performed properly, it can build strength and power in your posterior chain—the muscles on the backside of your body—improve your posture and scorch calories.”
Do the Move:
Stand up straight with your feet about hip-width apart and place the kettlebell roughly a foot in front of you.
Hinge at your hips and bend your knees to grasp the kettlebell with both hands using an overhand grip. In this position, your arms should be straight, your shoulders pulled down and back, and the kettlebell tilted toward you.
Holding it, hike the kettlebell (like a football) between your legs, just below your butt.
Explosively drive your hips forward and straighten your legs, causing the kettlebell to drive forward and up in front of your chest (your hips should be doing the work; your arms should not pull the kettlebell up).
At the top of the swing, there should be a straight line going from your head down to your feet, and your glutes and abs should be squeezed tightly.
Allow the kettlebell to swing back down between your legs, drive your hips back and bend your knees to begin your next repetition.
30. Kettlebell Clean and Press
Why It Works: “The kettlebell clean and press works essentially your entire body, helping you to develop stronger and more powerful hips and stronger and more stable shoulders,” shares Sopo. “Additionally, it improves muscular imbalances, works your core and elevates your heart rate for an effective cardio workout.”
Do the Move:
Stand with your feet about hip-width apart and place the kettlebell slightly in front of you, between your feet.
Hinge at your hips and bend your knees to hold onto the kettlebell with one hand in an overhand grip.
Explosively drive your hips forward and straighten your legs, causing the kettlebell to drive upward. As the kettlebell passes your waistline, rotate your grip and tuck your elbow into your side, so your thumb faces toward your body and the kettlebell lines up on the outside of your wrist, between your forearm and biceps (this is called a racked position).
From this position, press the kettlebell overhead. Lower the kettlebell to the racked position and either lower it toward the floor or let it swing through your legs to initiate the next rep.
Repeat as necessary.
Up next, here's what happens if you run every day.
Sources
Matt Towers, founder of The Foundation - Personal Training Solutions
Jennifer Emge, a coach creating personalized exercise plans at Courage to Sweat
Emily Sopo, MS, creator of Heartmybody Fitness
