7 Benefits Of Cardio (+ Our Favorite Workouts)

Cardio Workouts, Fitness, Training Advice, Training Tips

By: Chris Freytag, CPT // February 16, 2023

Cardio (short for cardiovascular) exercise is any time you get your heart rate up. And the benefits of a cardio workout are more than just good for your heart!

Love it or hate it, including a cardio workout in your week is necessary. But don’t worry if you aren’t a fan of running. There are many different cardio workouts that we will find the right one for you.

Health Benefits of Cardio

1. Cardio Keeps Your Heart Healthy

To improve overall cardiovascular health, the CDC recommends a minimum of 150 minutes per week of moderate aerobic exercise or 75 minutes of vigorous exercise.

Your cardio workouts of running, jogging, swimming, biking, or even walking briskly can count towards meeting these recommended guidelines.

2. Cardio Boosts Your Mood

Cardiovascular exercise causes your brain to release endorphins, the feel-good chemicals responsible for balancing your mood and keeping depressive thoughts at bay.

Many people cite beginning an exercise regimen as one step they’ve taken to help their overall mental health. Even a brisk walk can noticeably alter your attitude.

3. Cardio Improves Your Immunity

Studies show that Cardio exercise makes your immune system stronger, helping you to reduce your body’s risk of bacterial infection and prevent disease.

4. Cardio helps your circulation

Cardiovascular exercise improves your blood circulation, which helps your body rid itself of toxins better and keeps you healthy.

Poor circulation long-term can lead to problems such as heart attack or stroke, but keeping your circulation functioning properly can help keep these problems from occurring, all while keeping your immune system functioning as it should.

5. Cardio improves sleep quality

If you’re too tired to exercise, you may be looking at the problem from the wrong end. Getting inadequate cardiovascular exercise can actually help you have more energy during the day and sleep better at night.

Be sure to exercise early in the morning if you find that you lack energy during the day but can’t sleep at night.

6. Cardio burns calories

If you start a new cardio regimen, you can see results quickly. Yes, you need strength training to maintain a healthy metabolism, but if you’re pushing yourself to a moderate to high intensity, you’ll burn calories and fat effectively during each cardio workout.

7. Cardio helps keep your bones healthy

Cardiovascular exercise builds bone mass, which can help prevent osteoporosis and other bone-related ailments. Walking and swimming are two low-impact forms of cardio, but jogging and running are more intense, high-impact ways to build bone mass.

Try Different Types Of Cardio Workouts

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20-Minute Cardio Workout For People Who Hate Running

Yes, running is a popular and effective cardio workout, but there’s good news for people looking for a fun cardio workout that doesn’t involve running! This 20-minute cardio that isn’t a running routine will get your heart pumping and help you burn calories without requiring you to hit the treadmill. You don’t need any equipment

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Walking Workouts For Weightloss

If you want to start working out or get back in shape after taking a break from exercise, there’s no better—or more convenient—a form of exercise than walking. Walking is low-impact and doable for almost everyone, but if weight loss is your goal, we’re here to tell you that intensity is the key to success.

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Beginner’s Guide To Cardio Kickboxing

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Tabata Core Workout

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12-Minute Low-Impact HIIT Workout (No Jumping)

So you want to do some high-intensity interval training (HIIT), but your knees are in rough shape? Many people wonder, can you do HIIT with bad knees? Don’t sweat, you can do low-impact HIIT that won’t aggravate knee pain. High intensity does not have to mean jumping.  You can be high-intensity but perform low-impact exercises. 

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HIIT For Beginners

HIIT workouts (or high-intensity interval training) can improve your cardiovascular fitness while helping you build lean muscle and burn fat. As a personal trainer for decades, I have recommended this type of workout to SO many people and currently include it in my own workout routine because HIIT exercises work to burn fat, fast! Research

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Two Best Jump Rope Workouts For Beginners

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4 Treadmill Workouts For Weight Loss

The truth is, a treadmill workout is perfect for weight loss! You get a great kick-butt cardio workout and by adjusting the speed and incline on your treadmill you can create intervals that burn more fat in less time. In short, a treadmill helps you reach your weight loss goals a little faster. There’s nothing

Ready for a fun and free 10-Minute Cardio Circuit Workout! Give it a try below!

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