Cardio workout?
Cardio workout is essentially one or several exercises that dramatically increase cardiac activity. Cardio itself is used by humans as a short form of cardiovascular exercise. Another name for cardio exercises is aerobic exercise.

Cardio exercises are exercises related to cardiovascular exercises such as jogging, fast walking or swimming, running in the park or on a trail, jumping on a rope, etc. It is important to know that exercises that emphasize stretching such as pilates or yoga or strength exercises like lifting weights are usually not considered "cardio".

What are the benefits of a cardio workout?

  • Reduces the percentage of subcutaneous fat
  • Improves the work of the heart
  • Improves blood circulation, resulting in better muscle function
  • Reduces stress
  • Increases tone and improves body condition

It has been scientifically proven that exercises that increase heart rate help to improve the cardiovascular system.

This, in turn, reduces the risk of cardiovascular diseases or conditions associated with them such as high cholesterol, hypertension, stroke or ischemic heart disease. In addition, cardio exercises strengthen the lungs and increase their capacity.

Cardio workout regulates blood pressure, improves body coordination and conditioning, reduces stress and increases tone, promotes greater physical and mental stamina, reduces stress susceptibility. With cardio workout, we can burn a significant amount of calories and, compared to moderate intensity workouts, the cardio workout is more effective at weight loss.

The most appropriate time for a cardio workout

  • Early in the morning in the morning - the most effective time to do cardio work is morning on the go. The reason for this is low blood glucose and glycogen in the muscles. At night, muscles consume almost only fat to conserve glucose for the brain. In the morning, the level of insulin is very low, and that of glucagon is high. This results in increased fat burning. When you eat your breakfast after the aerobic workout, much less fat is deposited in your body. Enhanced fat melting is maintained later in the day. In the morning, our body temperature and pulse are lowered. In cardiac activity in the morning in fasting, the metabolism increases throughout the day. Morning cardio activity accelerates fat melting throughout the day.
  • During the day - cardio workout during the day could also achieve similar effectiveness while adhering to the right diet. If you have taken protein and amino-rich foods before a cardio workout, it would protect your body from catabolic processes. Taking fat or carbohydrates before aerobic training would significantly reduce its effectiveness.

  • Before training - light cardio workout before weight training is beneficial, but high intensity and the long-lasting aerobic workout will prevent muscle mass build-up
  • After training, a session after weight training would not negatively affect the muscles. During the weight training exercise, glycogen stores in the muscles and thus increases the effectiveness of an aerobic workout.
  • On a day off (non-training day) - if you are doing cardio on a non-training day, you increase the days of the week you are training and thus speed up your metabolism at rest.

How often do we make cardio?

Cardio workouts should be done 3-5 times a week, and there should be no more than 48 hours of rest between the different workouts because the last workout is lost.

The intensity of the cardio workout
The right intensity of the workout is the most important parameter.

To get the best of cardio workout, you first need to find out what your maximum heartbeat is (how many heart strokes per minute you have at high load). It's easy to do this by removing your age from 226 for women and 220 for men.

The result is your maximum pulse. For beginners in cardio workouts, the maximum heart rate during exercise should not exceed 50-55% of the amount because the body should gradually become accustomed to the workload. The more advanced can afford up to 70-75% of the maximum heart rate. However, if your pulse is too low during exercise, your performance is lost. At a very high heart rate, the cardiovascular system is loaded.

What should be the duration of cardio workouts?

Duration of the cardio workout varies between 15 and 60 minutes depending on the training experience and the goals of the trainer. Beginners can start with two sets of 10-12 minutes and strive to make a series of at least 25 minutes. If you do not have enough time, your workout will not be effective, and if you exercise too long, you risk losing muscle. The optimal option is 30-40 minutes.

Pre-heating before cardio

Before starting cardio workout it is advisable to take a few minutes stretching, then start working at an average pace and within 3-5 minutes to reach the pace at which your pulse is optimal. After the workout, gradually reduce the pace for about 2 minutes until the pulse stops and normalizes.

Types of cardio workouts


The most common type of cardio activity. Very effective and allows for deep relief. Running is not suitable for people who are more comfortable with swimming/cycling/ fast walking. Disadvantages of running are the possibility of injuries and the need for proper technique and breathing.


Suitable for full people and people with injuries. It does not require a special technique and is not dynamic. Does not burden the joints. Cycling stresses thighs and gluteus.

Jump rope

Jumping a rope delivers a high-calorie cost. When jumping rope, the calves are subjected to heavy workloads.


Swimming is great for a cardio workout. Swimming is fully loaded with the body and is best suited for more complete people and people with trauma. It can be performed both longer and with low intensity, and with high intensity and short duration. Swimming is not appropriate to achieve deep relief but is effective at overall weight loss. Increases muscle strength.


Walking is another perfect aerobic exercise for overweight people, beginners or those who just do not like and/or can not endure the long-running. If you like to be in nature and have a park and alleys nearby, this is a great opportunity to do your cardio activities. The disadvantage is low intensity and low energy consumption. If you want to burn more calories, go at a faster pace and with a longer duration (about 40-60 minutes).

Running a trail

Many people prefer to practice outdoors, but treadmills have advantages in certain situations. One of them is that you are not dependent on time, you can control the speed, slope, and so on. However, the risk of injuries is significantly higher. I recommend that you choose a higher speed and increase the slope to about 5-6. This is a great way to burn fat.

Outdoor cycling

The load on the joints during cycling is minimal. Try to climb hills and heights, avoid falling down.

Climbing stairs

This is wonderful cardio that combines an aerobic and anaerobic load that will help speed your metabolism. Try to climb the stairs as quickly as possible, and when you go down, strive to restore pulse and breathing.

Dancing, martial arts, tennis and more

These types of activities have their pros and cons. The benefits are that you do not feel when time is past. But one of the biggest drawbacks in this type of workout is too long. You should never do a cardio workout for more than 60 minutes at a time. If you like, you can do 45 minutes in the morning and 45 minutes in the evening, but never an hour and a half at a time.

After 45-50 minutes of cardio workouts, catabolic processes in the body reach their peak and hence reduces the production of both anabolic hormone testosterone and growth hormone. These two hormones are the biggest "burners" of fat. So do not do cardio workout longer than 60 minutes at a time. Divide your workouts during the day to enjoy mostly the positive effect of them.

How Many Calories Burn Different Cardio Activities?

For one hour :

  • Jump rope - 500 kcal.
  • Run 10 km / h - 700 kcal.
  • Walking 5 km / h - 200 kcal.
  • Cycling - 700 kcal.
  • Basketball - 560 kcal.
  • Swimming - 500 kcal.
  • Tennis - 450 kcal.
  • Fast walking - 300 kcal.
  • Tae Bo - 650 kcal.