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What is cardio? Benefits, types and how much you really need
Written byJodi M Johnson
Reviewed byAlex Thompson
Cardio isn’t just about breaking a sweat. Our nutritionist explains that from enhancing your mood to strengthening your heart, it’s movement that fits into real life – and feels good doing it
Summary
1What is cardio?
Cardio is simply any type of exercise that gets your heart beating faster and keeps it up for a while, like running or swimming.
2How to get the most out of your cardio workout
To get the most out of your cardio, you want to make sure you’re hydrated before, during and after your workout.
3Is 30 minutes of cardio enough?
Absolutely – it can be. The NHS suggests 150 minutes of moderate activity or 75 minutes of vigorous activity a week.
Cardio – you’ve heard of it, maybe even done it, but what exactly is it and why does it matter? Whether you love it or dread it, cardio plays a key role in keeping your heart healthy, supporting your energy and helping you feel strong from the inside out. Here’s the good part. There are plenty of ways to fit it into your life and some might even become your new favourite activity. With help from our Senior Nutritionist, Alex Thompson, we’ve broken down what cardio really is, the benefits it brings and some of the best exercises to get you moving – all in a way that feels doable and enjoyable.
What is cardio?
Cardio is simply any type of exercise that gets your heart beating faster and keeps it up for a while. You probably think of running, cycling, swimming or rowing – and you’d be right – but it doesn’t have to be just those activities. Even workouts with weights can count as cardio if they’re done in a fast-paced way that keeps your heart rate elevated.
You might also hear it called aerobic exercise. This just means your muscles are using oxygen to keep you moving, which is exactly what happens when you get your heart pumping. In short, cardio is all about keeping your body moving, your heart strong and your energy up – and there are so many ways to make it work for you. “The best approach is to select a particular type of exercise you enjoy and can easily incorporate into your routine. This helps to maintain consistency for the long term,” says Alex.
What are the benefits of doing cardio?
Helps with weight and fat loss
When it comes to weight and fat loss, movement matters – especially when paired with a balanced diet that works for you. Cardio exercises like running, cycling, swimming, spinning, rowing or dancing get your heart rate up, which helps you burn more calories throughout the day – along with things like sprinting, boxing or circuit workouts. Even short, regular sessions – like a brisk bike ride or a jog around the park a few times a week – can make a real difference over time.“Cardio tends to burn more calories during exercise but the increased muscle mass from resistance training increases metabolic rate, meaning a greater number of calories burnt at rest – the combination is therefore the best way to support long term weight management success,” adds Alex.
“Studies suggest that moderate, consistent cardio can help your body function at its best, including your immune system”
Research suggests that cardio effectively reduces overall body fat and weight, especially for those who are new to regular movement. And while cardio is great for fat loss, combining it with some form of resistance or strength training can help support lean muscle maintenance too – a win for feeling stronger, healthier and more energised overall.1
It can be good for your heart
Cardio does exactly what it says on the tin – it works your heart, helping to keep it healthy and strong. When you regularly get your heart rate up, you’re training your heart to pump blood more efficiently around your body. That means oxygen and nutrients can be delivered where they’re needed most, with less effort. It’s no surprise that healthcare professionals often recommend cardio-based movement for people looking to support their heart health. “Think of your heart like any other muscle. Regular exercise challenges it and triggers it to adapt, resulting in a larger size and improved effectiveness,” says Alex.
Helps lower blood pressure
High blood pressure is one of the key risk factors for heart disease, alongside things like smoking, carrying excess weight, unhealthy cholesterol levels and not moving enough. Cardio helps lower ‘bad’ cholesterol (LDL) while supporting ‘good’ cholesterol (HDL), which plays an important role in heart health. On top of that, simply moving more helps break up a sedentary lifestyle. So by adding regular cardio into your routine, you’re giving your heart some extra support in more ways than one – one step, pedal or dance move at a time.2
Helps you sleep
Cardio doesn’t just support you during the day – it can help set you up for a better night’s sleep too. While a morning workout can leave you feeling more energised and focused, staying active during the day may also make it easier to wind down later on. If sleep feels like a struggle, gentle to moderate cardio can help support a more regular sleep routine. It’s usually best to avoid high-energy workouts too close to bedtime, as these can be a bit too stimulating. Research suggests that regular exercise, alongside good sleep habits, can make a real difference for people experiencing ongoing sleep difficulties – helping you feel more rested and refreshed over time.3 “Regular exercise is also effective for helping to manage stress, a common trigger for sleep disturbances,” says Alex.
It can support your mood
Most of us have heard about those feel-good endorphins released when we move – the ones responsible for that post-workout glow or sense of calm. Research suggests that regular cardio may play a role in supporting long-term mental wellbeing. In one study, people experiencing depression took part in daily walking and interval sessions and many noticed meaningful improvements in their mood in a short space of time. While movement isn’t a replacement for professional support, it can be a powerful tool alongside other forms of care – helping you feel more balanced, positive and connected to your body.4
Supports the immune system
Regular movement is one simple way to give your immune system some extra support. Studies suggest that moderate, consistent cardio can help your body function at its best, including the systems that help protect you from everyday bugs and illnesses. Research found that regular cardio increases levels of certain antibodies, known as immunoglobulins, in the blood.5 These play an important role in immune defence. “But balance is key here. Too much high intensity cardio can have the opposite effect due to elevated stress hormones,” says Alex.
It’s suitable for most people
Cardio is one of the most accessible forms of movement out there. For many people – regardless of age or fitness level – it can be a safe and manageable way to stay active. And it doesn’t have to be intense. Something as simple as a brisk walk around your neighbourhood can still offer real benefits. If you’re new to exercise or just getting back into it, cardio can be a great place to begin. It allows you to move at your own pace, build confidence and ease your body into a routine – without the pressure of tackling heavy weights or complex gym equipment straight away.
It doesn’t have to cost a thing
One of the great things about cardio is how easy it is to get started – no gym membership or fancy equipment required. From walking or jogging outdoors to following a fitness video at home or even hopping back on a bike that’s been gathering dust, there are plenty of ways to get moving without spending a penny. Because there are so many different types of cardio, it never has to feel rigid or overwhelming. You can do as little or as much as feels right for you, when it suits your day.
What are the best cardio exercises?
The original classic – and for good reason. Running is one of the most accessible and effective forms of cardio, supporting everything from heart health to mental wellbeing. One of the best things about running is how adaptable it is. You can go at your own pace, build up gradually and set simple milestones along the way, whether that’s running for an extra minute or reaching a new distance. Each small win helps release feel-good endorphins and a real sense of achievement. Research following more than 55,000 adults aged 18 to 100 found that people who ran for just 50 minutes a week or less at a moderate pace had a lower risk of dying from cardiovascular disease – and from any cause – compared to non-runners. Proof that even a little running can go a long way when it comes to your health.6
Short on time but still want to get your heart pumping? HIIT could be just the thing. High-intensity interval training is all about alternating short bursts of effort with moments of rest or active recovery – and it packs a powerful cardio punch. HIIT is often praised for its fat-burning potential and with good reason. You can create your own HIIT workout using your favourite moves, such as jump squats, push-ups, sit-ups or burpees. Go all-out for anything from a few seconds to a couple of minutes, then slow things down and let your heart rate recover before repeating.
Let’s dive into why swimming is a brilliant form of cardio that supports weight management, while benefiting your whole body and mind. It’s low impact and gentle on the joints and it’s suitable for every stage of life – making it a great option for the whole family. One of the unique things about swimming is how the water supports you, helping to reduce strain while still giving your heart and muscles a great workout.
According to Swim England, these water-based benefits make swimming an ideal way for people of all ages to stay active. Getting your lengths in at the pool has been linked to long-term health benefits.7 Swim England reports that swimmers tend to live longer, and that both children and older adults experience noticeable changes in mental wellbeing when swimming becomes part of their routine.8
Ever tried rowing a boat? It’s tougher than it looks – and that’s exactly why it makes such a great cardio workout. Rowing gets your heart rate up while working multiple muscle groups at the same time. Whether you’re out on the water or using a rowing machine at the gym, rowing is easy to adapt to your own fitness level. You can keep it steady and controlled or turn up the intensity when you’re ready. Either way, your arms, legs and core all get involved, making it a full-body workout that really delivers.
Hopping on a bike and heading out for a spin is one of the most enjoyable and practical ways to fit cardio into your day. Got an errand to run? Swap the car for your bike and turn everyday travel into a heart-supporting workout. An exercise bike works just as well and you can even pair it with a good book or your favourite TV show, if multitasking is your thing. Research into cycling has linked it to improved cardiorespiratory (meaning your heart and lungs are more efficient) in young people, as well as a reduced risk of all-cause mortality and certain cancers in middle-aged and older adults.9,10
Remember skipping around the playground as a kid? That same simple joy can still get your heart pumping today. Skipping is a surprisingly powerful cardio workout that’s fun, energising and brilliantly effective. All you need is a rope and you can do it almost anywhere – at home, in the garden or at the park. It’s no wonder boxers and fitness professionals often include skipping in their training routines. In just a short space of time, it works your whole body and gets your heart rate up fast. Research highlights just how many benefits skipping can bring, from improving cardiovascular fitness and coordination to strengthening bones.11
Most of us climb a few stairs every day – so why not turn them into part of your cardio routine? Choosing the stairs instead of the lift or escalator is a simple way to get your heart rate up, whether you’re at the station, in the office or at home. Stair climbing is proof that cardio doesn’t have to be complicated to be effective. It’s easy to fit into daily life and can be as gentle or as challenging as you want to make it. Research backs it up too. In one study, a group of previously inactive women who climbed stairs for just two minutes a day, five days a week, saw a significant increase in their cardiovascular fitness. They also experienced improvements in heart health markers, including a reduction in ‘bad’ LDL cholesterol – all without changing their diet or lifestyle.12
If you’re looking to turn up the intensity, squat jumps are a great way to do it. They still target your thighs and glutes, but add an extra burst of power that gets your heart rate up and calories burning. The movement itself is simple. Lower into a squat – using just your bodyweight or adding a weight if you feel comfortable – then drive up through your legs into a controlled jump before landing softly and repeating at a steady pace. You can take it slow or pick things up, depending on your energy and fitness level. Squat jumps work brilliantly on their own or as part of a wider cardio routine. Try combining them with other high-rep exercises, especially ones that involve the upper body.
Think of high knees as jogging on the spot – with a little extra fire. This simple but powerful move gets your heart rate up quickly while working your core and lower body at the same time. As high knees recruit big muscle groups like your thighs and glutes, your heart has to work harder to deliver oxygen where it’s needed. That’s exactly what makes them such an effective form of cardio. The faster or higher you lift your knees, the more intense it becomes – but you’re always in control of the pace.
Yes, walking really does count as cardio – when you pick up the pace. We’re not talking about a gentle wander, but a brisk walk that gets your heart beating a little faster and your lungs and muscles working harder. One of the best things about walking is how easy it is to build into everyday life. Most of us can do it and it doesn’t require any special equipment. Whether it’s a quick-paced walk on your lunch break or an energetic dog walk, those minutes soon add up. Regular brisk walking supports heart health, can help with weight management and is well known for supporting mood and mental wellbeing.13 “The majority of the benefits of cardio are associated with moderate intensity activity. In everyday terms, this can be defined as walking at a quick enough pace to leave you feeling slightly out of breath but still able to hold a conversation,” adds Alex.
No mountains required – just your body and a little floor space. Mountain climbers are a dynamic, heart-pumping cardio move that also works your core and full body. Start in a plank position, hands directly under your shoulders, legs extended behind you and your body forming a straight line from heels to head. Engage your core and bring one knee up toward your chest, keeping your hips steady and avoiding any sagging or touching the floor. Then switch legs and continue alternating as quickly as you can while maintaining good form. This simple but intense move gets your heart racing, strengthens multiple muscle groups and is perfect for a short, high-energy burst of cardio wherever you are.
If you want a quick way to go from ‘just warming up’ to ‘heart-pumping sweat session’, burpees are a go-to. They may feel challenging but that’s part of their power. Burpees are a full-body exercise that can help improve your mobility, cardiovascular health, flexibility and both upper and lower body strength. The movement flows from standing with feet shoulder-width apart, down into a squat with hands on the floor, then back into a plank before jumping or stepping back into the squat and returning to standing.
Froggers might make you feel like you’re hopping around like a frog – and that’s not far off. Starting in a plank position, you jump your feet forward into a wide squat, then return to plank, repeating the movement. It’s an intense cardio exercise that really challenges your core, legs and coordination, so it’s best to be comfortable holding a plank first.
“Running is one of the most accessible and effective forms of cardio, supporting everything from heart health to mental wellbeing”
How to get the most out of your cardio workout
To get the most out of your cardio, you want to make sure you’re hydrated before, during and after your workout, so your body can perform at its best and recover properly. It’s also important to keep your vitamins and minerals topped up – these help your energy levels stay steady and support how your body functions overall. And don’t forget a balanced, nourishing diet filled with complex carbs, protein and plenty of fruits and vegetables, which give your body the fuel it needs to power through each session.
FAQs
Absolutely – it can be. The NHS suggests 150 minutes of moderate activity (which would be 30 minutes of moderate exercise five times a week) or 75 minutes of vigorous activity each week. So, your cardio counts, a steady swim is moderate, a run is vigorous and both help tick those weekly goals.14 If you want something more specific to you, take a look at the recommended amount of exercise depending on your age.
The one that gets you working hardest. Different exercises affect everyone differently, so experiment and see which makes you sweat the most. For a more precise approach, a heart rate monitor can help you track intensity and maximise results.
The best cardio is the one you actually enjoy and keep doing. Top picks for heart health and efficiency include swimming (low-impact, full-body), cycling, brisk walking and running. For a quick, high-impact option, HIIT (High-Intensity Interval Training) delivers big benefits in less time. And don’t forget – mixing in strength training and keeping variety in your routine is key for total fitness.15
HIIT isn’t really ‘better’ than steady cardio – they both improve fitness to a similar level. The main difference is that HIIT gets you there faster but it’s more intense and not everyone enjoys it.16 Steady cardio takes a bit longer but many people find it easier to stick with. So it really comes down to what feels manageable and enjoyable for you, because that’s what you’re most likely to keep doing.16
The final say
There’s no one-size-fits-all when it comes to cardio. The best kind is the one you’ll come back to – whether that’s cycling, dancing, stair climbing or a quick home workout. Listen to your body and go at your own pace. Every step, jump or swim is a positive move for your health, just remember to stretch first and fuel up. We’ve also rounded up our favourite protein bars to help keep you going. Plus, if you’re curious about BMR, take a look at how many calories do you burn at rest.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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