Anything that gets your heart rate up!

Ideas Workouts
  • Walking/Hiking
  • Jogging/Running
  • Cycling
  • Dancing
  • Cross Country Skiing
  • Swimming
  • Rowing
  • Cardio Classes: HIIT, Zumba, Cycling, etc.
  • Cardio Machines: Stair Climber, Elliptical, Bike, etc.



Why? Your heart is a big muscle, and cardio helps make it stronger! You’re also training and testing your body to improve your oxygen consumption rate (which indicates your level of aerobic fitness), while helping your overall health (increased bone density, stronger lungs, better sleep, weight loss, etc.) and gaining more energy. Learn more.

How: Move! Though to receive the full benefit of cardiovascular activity, try to spend at least half your time at a challenging effort level. That means you should not be able to carry on a conversation with someone else while you’re doing your cardio workout!

*Times suggested in our workout programs are minimum. Beginners, start with less time
and work your way up to the recommended US activity guidelines.


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