Cardio exercises: step-by-step technique

24 exercises for cardio with short guides: how to do them, common mistakes and alternatives. Equipment: bodyweight, cardio machine, jump rope, and machine.

• RunningBodyweight · BeginnerSteady running or run-walk intervals for heart and lung fitness. Log distance and time.
• Brisk walkBodyweight · BeginnerWalking at a pace that raises your breathing: the easiest way to add conditioning. Log distance and time.
• Rowing machineCardio machine · BeginnerFull-body conditioning on a rowing ergometer. Log distance and time.
• Stationary bikeCardio machine · BeginnerLow-impact conditioning on a bike that is easy on the joints. Log distance and time.
• EllipticalCardio machine · BeginnerLow-impact conditioning on a cross trainer using arms and legs. Log distance and time.
• Stair climberCardio machine · IntermediateClimbing on a step machine: demanding conditioning that also works the legs. Logged as time.
• Treadmill incline walkCardio machine · BeginnerWalking uphill on a treadmill: low-impact conditioning that raises the heart rate. Log distance and time.
• Jump ropeJump rope · BeginnerSkipping for coordination and conditioning. Logged as seconds; rest when the rhythm breaks.
• Jumping jacksBodyweight · BeginnerA classic warm-up and conditioning move. Logged as seconds; step out instead of jumping for a low-impact version.
• Treadmill runCardio machine · BeginnerSteady indoor running at a pace you can control.
• Sprint intervalsBodyweight · AdvancedShort all-out sprints separated by full walking or jogging recovery.
• Cycling outdoorsBodyweight · BeginnerEndurance riding on the road or a cycle path at a steady effort.
• SwimmingBodyweight · IntermediateLow-impact full-body cardio using freestyle laps in a pool.
• Air bikeCardio machine · IntermediateA fan bike where arms and legs together drive hard, easily scaled conditioning.
• Ski ergCardio machine · IntermediateA standing pulling machine that works lats, core and legs together.
• HikingBodyweight · BeginnerWalking on trails and hills for easy, long-lasting cardio and leg strength.
• Sled pushMachine · IntermediateDrive a weighted sled across the floor for leg power and conditioning.
• High kneesBodyweight · BeginnerFast running in place with the knees driven up toward hip height.
• Butt kicksBodyweight · BeginnerJog in place or forward, flicking each heel up toward the glutes.
• Skater jumpsBodyweight · IntermediateSide-to-side leaps from one leg to the other, like a speed skater.
• Shuttle runBodyweight · IntermediateShort sprints back and forth between two lines with quick direction changes.
• Recumbent bikeCardio machine · BeginnerA seated bike with back support, gentle on the back and joints.
• Stair runningBodyweight · AdvancedRunning up stairs for powerful leg and heart-rate work.
• Battle ropesMachine · IntermediateWhip heavy ropes in waves for arm, shoulder and core conditioning.

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.