Heart-Pumping, Stress-Busting, Fat-Melting: The 7 Best Cardio Workouts
From HIIT to Hiking: 7 Types of Cardio and How to Choose the Right One for You
When you hear the word cardio, what comes to mind? For some, it’s gasping for air on a treadmill. For others, it’s a long Sunday bike ride, a peaceful hike, or dancing around the living room. The truth is, cardio looks different for everyone — and that’s exactly what makes it so powerful.
Cardio, short for cardiovascular exercise, isn’t just about burning calories or losing fat. It’s about strengthening your heart, improving endurance, and supporting your overall health. But with so many ways to get your heart rate up — from high-intensity intervals to slow, steady walks — it can be tough to know where to start.
The key is realizing that not all cardio works the same way. Some types help you recover and de-stress, while others build stamina, burn fat, or improve athletic performance. The secret to success is finding the style of cardio that fits your goals, your lifestyle, and your body.
That’s what this guide is for — to help you understand the main types of cardio, what they’re best for, and how to choose the one that works best for you.
How to Choose the Right Type for You
Before jumping into the different styles, take a step back and think about your goals, preferences, and recovery needs.
For fat loss: Mix high-intensity interval training (HIIT) with lower-intensity steady-state (LISS) cardio throughout the week.
For endurance: Moderate-intensity workouts like cycling, swimming, or jogging help you build stamina over time.
For joint health: Choose low-impact options such as walking, rowing, or swimming.
For stress relief and enjoyment: Outdoor cardio like hiking, walking, or dancing can be great for both the body and mind.
Also, consider using a fitness tracker or smartwatch to monitor your heart rate, pace, and recovery zones. These tools help you understand how your body responds to different types of cardio — so you can train smarter, not just harder.
1. Low-Intensity Steady State (LISS)
What it is:
LISS involves maintaining a low to moderate intensity for an extended period — like brisk walking, casual cycling, or a light jog.
How to Do It:
Warm up for 5 minutes with easy movement.
Choose a pace where you can talk comfortably but feel your heart rate slightly elevated.
Maintain this pace for 20–45 minutes.
Cool down and stretch for 5–10 minutes.
Best for:
Beginners building a foundation
Fat loss (paired with resistance training)
Active recovery
Why it works:
LISS improves your aerobic base and teaches your body to use fat for fuel.
2. High-Intensity Interval Training (HIIT)
What it is:
HIIT alternates short bursts of all-out effort with brief rest periods — like 30 seconds sprinting, 30 seconds walking.
How to Do It:
Warm up 5 minutes with light jogging or dynamic movement.
Perform 20–40 seconds of maximum effort (sprinting, cycling, or jump rope).
Rest for 20–40 seconds.
Repeat for 10–20 minutes depending on fitness level.
Cool down and stretch.
Best for:
Time-efficient workouts
Fat loss
Cardiovascular and muscular endurance
Why it works:
HIIT boosts metabolism and improves oxygen use, with continued calorie burn after your workout.
3. Moderate-Intensity Cardio
What it is:
Middle ground between LISS and HIIT — steady jogging, cycling, or elliptical at a moderate pace.
How to Do It:
Warm up 5 minutes with easy movement.
Choose a pace where conversation is possible but slightly challenging.
Maintain for 20–45 minutes.
Cool down and stretch.
Best for:
Building endurance
Cardiovascular health
Why it works:
Sustainable and effective, easy to combine with strength training.
4. Cycling
What it is:
Cardio done on a bike — indoor spin, stationary bike, or outdoor ride.
How to Do It:
Adjust seat height so legs extend almost fully at the bottom of the pedal stroke.
Warm up 5–10 minutes at an easy pace.
Increase resistance for intervals (30–60 seconds) then recover at low resistance.
Cool down 5–10 minutes.
Best for:
Building leg strength
Low-impact cardio
Why it works:
Strengthens lower body, gentle on joints, adjustable resistance.
Cycling from Home:
With a home exercise bike, like the Merach magnetic stationary bike, you can enjoy effective cardio without leaving your living room. These bikes are quiet, compact, and adjustable for all fitness levels, making it easy to fit workouts into your daily routine. Many models include monitors to track distance, speed, calories, and heart rate, helping you stay motivated and progress efficiently — all from the comfort of home.
5. Swimming
What it is:
A total-body, low-impact workout.
How to Do It:
Warm up with easy laps for 5–10 minutes.
Swim 4–6 laps at a moderate pace, rest 30–60 seconds.
Repeat for 20–40 minutes depending on ability.
Cool down with slow swimming and stretches.
Best for:
Joint protection
Full-body conditioning
Why it works:
Combines resistance and cardio in one, strengthening muscles and lungs.
6. Rowing
What it is:
Full-body motion engaging legs, core, back, and arms.
How to Do It:
Sit with feet strapped in, knees bent, arms extended.
Drive with legs, lean back slightly, then pull handle to chest.
Extend arms and bend knees to recover.
Maintain a steady rhythm for 10–30 minutes.
Best for:
Full-body workouts
Strength and endurance
Low-impact training
Why it works:
Rowing is aerobic and anaerobic, improving posture, strength, and cardiovascular fitness.
Rowing from Home:
You don’t need a gym membership or a kayak/boat to enjoy the benefits of rowing. Home rowing machines, like the Merach magnetic rowers, allow you to get a full-body, low-impact cardio session right in your living room. They’re compact, quiet, and adjustable, making them ideal for small spaces. Having a machine at home makes it easy to fit short or long workouts into your day, track your progress with built-in monitors, and combine strength and cardio without leaving your house.
7. Outdoor Cardio (Hiking, Walking, Trail Running)
What it is:
Cardio done in nature — hiking, walking, trail running.
How to Do It:
Start with a 5–10 minute warm-up walk.
Maintain a brisk pace or moderate hike for 30–60 minutes.
Take breaks as needed, especially on hills.
Cool down and stretch.
Best for:
Stress relief
Joint-friendly movement
Why it works:
Strengthens stabilizing muscles, improves balance, reduces stress.
The Takeaway
There’s no single “best” cardio — only the one that fits you. Try different types, track your progress, and focus on what’s enjoyable and sustainable. Your heart doesn’t care how you move — it just loves that you do.
