Why Everyone Should Be Doing Cardio And What Are The Best Exercises To Do

What Are Cardio Exercises?

Cardio exercises, also known as aerobic activities, involve continuous movement that raises your heart rate and keeps it elevated for a sustained period. Common examples include running, cycling, swimming, brisk walking, and jumping rope.

These exercises improve how efficiently your heart and lungs deliver oxygen to your muscles during physical activity. As a result, you breathe faster, your pulse increases, and your cardiovascular system becomes stronger over time.

Experts recommend engaging in moderate to vigorous cardio activity several times per week. Sessions should last at least ten minutes to be effective and deliver benefits such as improved heart health, better endurance, and enhanced calorie burn.

Adding cardio to your routine supports long-term wellness, aids in weight management, and helps boost both mental and physical performance.

Top 17 Cardio Exercises

These seventeen cardio exercises are excellent for boosting stamina, strengthening the cardiovascular system, and supporting fat loss. Incorporate them into your routine to build endurance and improve full-body conditioning.

1. Jumping Jacks

Jumping jacks are a simple yet effective cardio move that quickly increases your heart rate. This full-body exercise primarily targets the thighs, quadriceps, and deltoids. By engaging your core and maintaining proper posture, you can also activate your abdominal muscles.

How to Perform Jumping Jacks

• Stand upright with feet together and arms resting at your sides.
• Jump while spreading your feet wider than shoulder-width and raising your arms overhead.
• Jump again to return to the starting position.
• Maintain a steady pace and proper posture throughout.
• Repeat for 2 sets of 30 reps.

2. Box Jump

Box jumps are a powerful plyometric exercise that helps burn calories and improve explosive strength. They primarily work the quadriceps, glutes, and calves, while also enhancing balance and coordination.

How to Perform Box Jumps

• Stand facing a sturdy box or platform with feet shoulder-width apart.
• Bend your knees into a quarter squat and swing your arms back.
• Explode upward, jumping onto the box with both feet landing softly.
• Stand tall at the top, then step down carefully.
• Repeat for 3 to 5 sets of 3 reps.

3. Cross Jacks

Cross jacks elevate your heart rate while lightly engaging the calves, glutes, quads, and hamstrings. Like traditional jumping jacks, they require focus and coordination between hand and foot movements.

How to Perform Cross Jacks

• Stand upright with feet slightly wider than shoulder-width and arms raised to the sides.
• Jump up and cross your arms in front while stepping your right foot over the left.
• Jump again to return to the starting position.
• Next, cross your left foot over the right and switch the position of your arms.
• Continue alternating sides. Perform 2 sets of 30 reps, progressing up to 100 reps.

4. Spot Jogs

Spot jogs are an accessible cardio option that you can do anywhere. This exercise raises your heart rate and warms up the body before workouts.

How to Perform Spot Jogs

• Stand with feet shoulder-width apart and arms relaxed at your sides.
• Begin jogging in place, lifting your knees as high as possible.
• Maintain a steady rhythm and stay light on your feet.
• Continue jogging for at least 1 minute without pausing.

5. Standing Oblique Crunch

This standing variation of oblique crunches works your core, particularly the obliques, while also engaging the shoulders, biceps, and triceps.

How to Perform Standing Oblique Crunches

• Stand with feet shoulder-width apart and place your hands behind your head.
• Lift your right leg sideways while bringing your right elbow down to touch your knee.
• Return to the starting position and repeat the same movement on the left side.
• Complete 2 sets of 30 reps, alternating sides with each repetition.

6. Butt Kicks

Butt kicks target the hamstrings and glutes while also engaging the arms, back, and core if performed with proper upper-body movement. They're an effective warm-up and cardio exercise.

How to Perform Butt Kicks

• Stand tall with feet hip-width apart and arms bent at 90 degrees.
• Begin kicking your heels up toward your glutes in a running motion.
• Coordinate your arms with your leg movements for balance and rhythm.
• Continue the exercise at a steady pace for 1 full minute.

7. Skater Squats

Skater squats are a dynamic lower-body movement that targets the glutes, calves, outer thighs, and core. They improve coordination while being gentle on the joints.

How to Perform Skater Squats

• Start with feet close together and arms relaxed at your sides.
• Jump to the left, swinging your right foot behind your left leg in a skating motion.
• Extend your right arm backward and left arm forward to balance the motion.
• Keep your chest upright and spine neutral throughout the dip.
• Repeat the movement on the right side. Perform 2 sets of 30 reps.

8. Skipping Rope

Skipping rope is a full-body cardio workout that enhances coordination, burns calories, and builds endurance. It activates muscles across the lower and upper body simultaneously.

How to Perform Skipping Rope

• Stand upright with spine neutral and head facing forward.
• Hold one end of the rope in each hand, keeping it behind your feet.
• Swing the rope over your head and jump as it passes under your feet.
• Stay on the balls of your feet and maintain a steady rhythm.
• Complete 2 sets of 30 reps, gradually increasing speed and duration.

9. Jump Lunges

Jump lunges are an advanced lower-body cardio exercise that helps tone the thighs and build strength in the glutes, hamstrings, quads, hip flexors, and calves. This movement also improves balance and coordination.

How to Perform Jump Lunges

• Stand upright with one foot forward and the other foot behind, resting on the toes.
• Engage your core and keep your shoulders relaxed.
• Lower into a lunge, forming a 90-degree angle with your front leg and keeping your back knee just above the ground.
• Jump upward with power, switching your legs mid-air.
• Land softly in a lunge position with the opposite leg forward.
• Ensure the front foot lands on the heel and the back foot on the toes for joint safety.
• Repeat the jump, alternating legs with each rep.
• Once confident, add resistance bands around the thighs to increase difficulty.
• Perform 2 sets of 30 reps, focusing on controlled landings and form.

10. Burpees

Burpees are a high-intensity, full-body cardio exercise that combine squats, push-ups, and jumps. They rapidly increase your heart rate and target multiple muscle groups including the chest, arms, core, and legs.

How to Perform Burpees

• Begin in a squat position with your feet together and hands on the ground in front of you.
• Jump your feet back to assume a push-up position.
• Complete one push-up and jump your feet back to the squat position.
• Explosively jump into the air and land softly back into a squat.
• Repeat the sequence for 2 sets of 20 reps.

11. High Knees

High knees are an effective cardio movement that serves as both a warm-up and an endurance-building exercise. They target the thighs, hips, and core muscles.

How to Perform High Knees

• Stand tall with your spine straight and head facing forward.
• Bend your elbows to 90 degrees and keep your arms by your sides.
• Begin running in place, lifting your knees as high as your waist.
• Alternate legs quickly while maintaining a steady pace.
• Perform 3 sets of 50 reps.

12. Kickboxing

Kickboxing is a dynamic cardio workout that combines punches, kicks, and squats. It engages the shoulders, upper legs, and core while improving coordination, balance, and cardiovascular endurance.

How to Perform Kickboxing

• Stand with feet shoulder-width apart and one foot slightly in front of the other.
• Keep your feet angled outward at roughly 45 degrees.
• Hold your fists near your face for protection.
• Throw a punch with one hand, then immediately follow with the other.
• After each set of two punches, perform a bodyweight squat.
• Establish a rhythm between the punches and squat before increasing your pace.
• Perform for 45 seconds per set with a 15-second rest in between.

13. Squat Jumps

Squat jumps are an explosive cardio exercise that work the glutes, quads, hamstrings, and calves. They help improve blood circulation, enhance metabolism, and boost lower body strength.

How to Perform Squat Jumps

• Stand with feet shoulder-width apart and hands behind your head.
• Lower into a squat until your thighs are parallel to the ground.
• Engage your core and jump straight up, keeping your hands in place.
• Land softly and return to the squat position immediately.
• Repeat for 2 sets of 10 reps.
• To increase difficulty, consider adding resistance bands once the form is solid.

14. Crab Walk

The crab walk is a unique and engaging cardio exercise that activates the arms, shoulders, glutes, upper legs, and core. It also improves coordination and total-body mobility.

How to Perform Crab Walk

• Sit on the floor with your knees bent and feet flat.
• Place your hands behind you, fingers pointing toward your body, palms on the floor beneath your shoulders.
• Engage your core and lift your hips off the ground, distributing weight evenly between hands and feet.
• Begin walking forward and backward using your hands and feet while keeping your hips lifted.
• Continue for 30–60 seconds per set.

15. Bear Crawl Push-Up

The bear crawl push-up is a challenging full-body movement that builds strength and stamina. It targets your chest, shoulders, core, glutes, and legs.

How to Perform Bear Crawl Push-Up

• Begin in a deep squat with your arms extended down between your legs.
• Slowly crawl your hands forward until you reach a push-up position.
• Perform one controlled push-up.
• Crawl your hands back to return to the squat position.
• Repeat for 30–60 seconds, focusing on form and control.

16. Mountain Climbers

Mountain climbers are a fast-paced cardio movement that targets the core, thighs, and shoulders. They're excellent for burning calories and enhancing cardiovascular fitness.

How to Perform Mountain Climbers

• Start in a plank position with your arms extended and wrists aligned with your shoulders.
• Keep your body straight from head to heels and engage your core.
• Drive your left knee toward your chest, then return to plank.
• Immediately repeat with the right knee.
• Alternate legs rapidly while maintaining proper posture.
• Perform 2 sets of 20 reps per leg.

17. Dancing

Dancing is an enjoyable and effective form of cardio that engages your entire body. It combines aerobic movement with rhythm and coordination, improving both physical and mental well-being.

How to Perform Dancing for Cardio

• Choose an upbeat song that motivates you to move.
• Clear a safe space where you can move freely.
• Start with simple, full-body dance moves like steps, spins, or jumps.
• Keep your heart rate elevated by maintaining continuous movement.
• Dance for 15–30 minutes, adjusting intensity to your fitness level.

Conclusion

Cardio training is one of the most effective ways to support overall health, enhance endurance, and improve body composition. The 17 exercises shared above offer flexibility, require minimal equipment, and can be done almost anywhere.

Remember, consistency is key. Start with a pace that suits your fitness level and gradually increase intensity over time. Pair your workouts with proper hydration, a balanced diet, and recovery practices to support long-term progress.

Most importantly, choose exercises that you enjoy so you’re more likely to stay committed. With the right approach, cardio can be a sustainable and energizing part of your lifestyle.