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Cardio Workouts - Cardio Exercises for Gym & Home

Cardio doesn't have to mean just running. Here we'll show you three different cardio workouts with cardio exercises you can do at home, outside and at the gym. Let's go!

Outdoor Cardio Circuit

A sweaty cardio blast that includes both running and strength exercises.

Repeat 4-6 rounds.

Running 100 meters

20 Push Ups

20 Squats

10 Burpees

HIIT Cardio Workout at Home

An intensive workout that you can do at home, with just a few exercises. Also perfect for when you don't have a lot of time but still want to get a great session in.

Repeat 4-5 rounds.

30 sec burpees

30 sec mountain climbers

30 sec jump squats

30 sec rest

A 30 minute Cardio Workout at the gym

A great gym workout with cardio exercises on the treadmill and bike, but also intense minutes of rowing and battle rope.

5 min treadmill incline walk

Great for warming up.

10 min rowing intervals

30 seconds hard, 30 seconds easy.

5 min battle ropes (30/30 intervals)

30 seconds of explosive rope work and 30 seconds of rest or light movement.

10 min bike sprints

20 sec sprint / 40 sec slow.

Benefits of cardio workouts

There are a lot of both physical and mental benefits that come with cardio training. Here are just a few of them:

  • Improves heart health

  • Increases oxygen efficiency to boost your lung capacity

  • Burns calories during and after exercise

  • Improves endurance and supports other forms of workouts like strength training

  • Releases endorphins and boosts your mood

  • Promotes better immune cell circulation and function

Cardio Exercises to add to your workout routines

Here are some examples of cardio exercises you can add to your workout schedule. Cardio exercises are flexible and a lot of them you can do both at home and at the gym.

  • Jumping jacks

  • Burpees

  • High knees

  • Jump squats

  • Plank Jacks

  • Step-ups

  • Kettlebell swings

  • Jump rope

  • Rowing machine

  • Treadmill

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