338 exercises
The Best 338 Cardio Exercises with Videos & Tips
Explore cardiovascular exercises that improve heart health, aerobic capacity, and metabolic efficiency. Every movement includes HD video demonstrations and form tips to help you build endurance, increase calorie expenditure, and enhance overall cardiovascular fitness.
Frequently Asked Questions
How much cardio do I need per week?
Health guidelines recommend at least 150 minutes of moderate cardio (brisk walking, cycling) or 75 minutes of vigorous cardio (running, HIIT) per week. For fat loss, 200–300 minutes of moderate activity per week is more effective. If you also strength train, 2–3 cardio sessions of 20–30 minutes is enough to maintain cardiovascular health without interfering with muscle recovery.
Does cardio burn muscle?
Excessive cardio, particularly long-duration steady-state running, can interfere with muscle growth if it creates too large a calorie deficit or too much fatigue for recovery. However, moderate amounts of cardio (2–4 sessions of 20–30 minutes per week) actually support muscle growth by improving blood flow, nutrient delivery, and recovery capacity. The key is eating enough to support both training types and not overdoing session duration.
Is HIIT better than steady-state cardio?
Neither is universally better; they serve different purposes. HIIT (high-intensity interval training) is more time-efficient, burns more calories per minute, and improves both aerobic and anaerobic capacity. Steady-state cardio is easier to recover from, better for building an aerobic base, and less taxing on your joints and nervous system. The ideal approach includes both: 1–2 HIIT sessions and 1–2 steady-state sessions per week.
