Cardio doesn’t have to mean endless running or burning yourself out. The best cardio is the kind you’ll actually do consistently—and that supports your goals, not fights them.
Start with your goal
- Fat loss & heart health: Steady, moderate cardio works best.
- Performance & conditioning: Shorter, higher-intensity sessions shine.
- Recovery & longevity: Low-impact, easy movement keeps you active without stress.
The main cardio options
- Low-intensity (Zone 2): Brisk walking, incline treadmill, easy cycling, rowing. Great for endurance, recovery, and sustainability.
- Moderate steady-state: Jogging, swimming, elliptical. Efficient and time-friendly.
- HIIT: Sprints, bike intervals, circuits. Powerful, but should be used sparingly.
How much should you do?
- Aim for 2–4 sessions per week
- Mix 1–2 low-intensity sessions with 1 higher-intensity session if appropriate
- Keep most sessions 20–40 minutes
The key rule
Cardio should support your training, not exhaust you. If it’s killing your recovery, sleep, or strength progress—you’re doing too much.
Bottom line: choose cardio you enjoy, match it to your goals, and keep it sustainable. Consistency beats intensity every time.
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