Cardio Exercises: Training, Equipment and Technique

Explore cardio exercises for fitness training, with practical guidance on running, cycling, rowing, intervals, and safe equipment use.

Cardio covers activities that raise your heart rate and breathing through repeated movement, including running, cycling, rowing, and jumping rope. The category ranges from steady endurance work to short, demanding intervals.

What counts as cardio?

Cardio exercises typically involve large muscle groups working continuously or in repeated bouts. You can train on equipment such as a treadmill, elliptical, stationary bike, or rowing machine, or choose equipment-free movements. Pace, resistance, incline, interval length, and training experience all influence intensity.

Practical training guidance

Start with a few minutes of easy movement before increasing pace or resistance. On machines, keep a controlled posture and adjust the seat, handles, or foot position to fit you. Combine easier sessions with harder intervals, and stop if you experience sharp pain, dizziness, or unusual breathlessness.

Crunch Up

The (Ab) Crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the 'six-pack') pulls the sternum toward the pelvis by rounding the back. The oblique abdominal muscles at the sides stabilize the core by limiting lateral tilting and rotation. The trans

Cycle Cross-Trainer

The Cycle Cross-Trainer is a versatile cardio exercise that combines the benefits of cycling and cross-training. It is an excellent choice if you are looking for a low-impact workout that improves both your endurance and muscle strength. Execution: Step onto the cross-trainer and place your feet

Cycle Ergometer

The cycle ergometer, also known as the stationary bike, is an effective cardio exercise that helps improve your endurance and burn calories. It is a low-impact exercise, which means it is gentle on your joints and ideal for rehabilitation or if you are new to fitness. Execution: Adjust the sea

Diagonal Jumps

Diagonal Jumps are a dynamic exercise that helps improve your coordination, speed, and strength. This exercise is unique because it challenges both your lower and upper body while also working on your explosiveness and stability. Execution: Begin in a standing position with your feet hip-width a

Diagonal Punch

The Diagonal Punch is a dynamic exercise that not only improves your strength but also your coordination and balance. This exercise simulates a punching motion along a diagonal line, providing a unique combination of muscle activation and cardiovascular training. Execution Begin in a stable stan

Double Jump Squat

The Double Jump Squat is a dynamic exercise that combines strength, explosiveness, and endurance. By integrating two jumps into one squat movement, you not only increase the intensity of the traditional squat but also improve your coordination and balance. Execution Begin in a standing position

Double Knee Drive

The Double Knee Drive is a dynamic exercise that helps strengthen your core, improve your balance, and tone your lower body. This exercise is unique because it combines both strength and cardio elements, allowing you to get an intense workout in a short amount of time. Execution Begin in a stand

Downward Dog Sprint

The Downward Dog Sprint is a dynamic exercise that combines the traditional yoga pose with a cardio element. This exercise is perfect for improving your flexibility, strength, and endurance, while also providing a good cardio workout. Execution Begin in the Downward Dog position: hands and feet

Dumbbel calf jump

Calf jumps richten zich op de twee belangrijkste spieren in de kuiten; de gastrocnemius en de dieper liggende soleus. In deze variant op dumbells calf rais...

Dumbbell Burpee

The Dumbbell Burpee is a dynamic exercise that combines strength, endurance, and explosiveness. Adding dumbbells to the traditional burpee increases the intensity and challenge, leading to improved muscular strength and cardiovascular fitness. Execution Begin standing with your feet shoulder-wid

Dumbbell Walking Lunge

Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. During lunges, however, you hardly need to lean forward from the hips. The lower back, glutes, and hamstrings therefore work relatively less, while more emphasis is placed on the qu

Elliptical Cross-Trainer

The elliptical cross-trainer is a versatile cardio machine that provides a full-body workout with low impact on your joints. It simulates movements such as walking, jogging, and climbing stairs while your arms move with the handles, providing additional upper-body training. Execution: Carefully

Elliptical Glider

Introduction: The Elliptical Glider is a versatile fitness machine that provides a low-impact cardiovascular workout. It simulates movements such as walking, running, and stair climbing without placing heavy stress on your joints. This makes it an ideal exercise for people of all fitness levels, inc

Elliptical Trainer

The elliptical trainer, also known as a cross-trainer, is a versatile cardio machine that provides a low-impact workout while engaging multiple muscle groups. It simulates movements such as walking, jogging, and stair climbing without placing heavy stress on your joints. Execution: Carefully ste

Explosive Step Up

The Explosive Step Up is a dynamic exercise that helps you develop strength and explosiveness in your legs. It is an excellent movement for athletes or anyone who wants to improve their vertical jump and overall leg strength. Execution: Find a sturdy elevated platform or step that is high enough

Fast Feet

Fast Feet is a dynamic exercise that helps improve foot speed and overall agility. This exercise is not only great for athletes but also for anyone who wants to improve their cardiovascular health and burn calories. Execution Begin in a slightly bent position with your feet hip-width apart. Ma

Fast Front Crawl

Want to take your swimming performance to the next level? Then the Fast Front Crawl exercise is for you. This exercise not only helps you swim faster, but also improves your endurance and technique. Execution Start in the water with your body extended and your arms stretched out in front of you.

Fire Hydrant

The fire hydrant is named after a fire hydrant and its primary function for dogs. For humans, it is an exercise that performs a function of the gluteal muscles. All three gluteal muscles are engaged for abduction of the legs (moving outward from the midline). In addition to the gluteus maximus, medi

French Press

The Barbell Seated Overhead Triceps Extension, also known as the French Press, is a fitness exercise for training the triceps using dumbbells, barbells, or a cable machine. Unlike the lying triceps extension, or skull crushers, the Barbell Seated Overhead Triceps Extension is performed seated. As a

Frog Jumps

Introduction: Frog Jumps are a dynamic plyometric exercise that helps strengthen your lower body and improve your cardiovascular endurance. This exercise mimics a frog’s jump and is unique because it builds both strength and explosiveness in your legs. Execution: Begin in a squat position with y

Frog Jumps

Introduction: Frog Jumps are a dynamic, plyometric exercise that helps strengthen your lower body and improve your cardiovascular fitness. This exercise simulates a frog's jump, providing a unique combination of strength, endurance, and flexibility. Execution: Begin in a deep squat position with yo

Front Boxing

The Front Boxing exercise is a dynamic movement that not only improves your fitness but also your coordination and speed. It simulates a boxer's movements, training both your upper body and core muscles while also burning a significant number of calories. Execution Begin in a stable standing pos

Front Rowing

Front Rowing is an effective exercise that focuses on strengthening your back muscles and improving your posture. This exercise offers unique benefits, such as increasing your overall strength and reducing the likelihood of back pain. Execution Begin by placing your feet hip-width apart while ho

Half Burpees

The Half Burpee is a dynamic exercise that helps improve your fitness and train multiple muscle groups simultaneously. It is a less intense variation of the full burpee, but still offers excellent benefits for your speed, strength, and endurance. Execution Start in a standing position with your