Cardio exercises
43 exercises for cardio, each with a demo video, clear steps and coaching tips.
Agility Hurdle Jumps
Intermediate · 4 sets × 8-10 hurdlesAgility Ladder Hops
Intermediate · 4 sets × 30-60 secondsBadminton
Intermediate · 4 sets × 20-40 minutesBasketball
Intermediate · 4 sets × 30-60 minutesBoxing
Intermediate · 5 sets × 20-40 minutesCity Streets Interval Sprints
Intermediate · 8 sets × 1 block walk / 1 block sprintCycling
Beginner · 3 sets × 20-45 minutesCycling on Stationary Bike
Beginner · 3 sets × 20-45 minutesCycling with Assault Bike
Advanced · 5 sets × 20-40 seconds high effort / restElliptical
Beginner · 3 sets × 20-40 minutesHigh Knees
Beginner · 3 sets × 30sHiking
Beginner · 3 sets × 45-90 minutesIce Skating
Intermediate · 4 sets × 15-30 minutesJogging
Beginner · 3 sets × 15-25 minutesJumping Jacks
Beginner · 3 sets × 30-45sJumping Rope
Intermediate · 5 sets × 30-60 seconds / restJumping Rope (Imaginary)
Beginner · 3 sets × 30-60sPickleball
Beginner · 4 sets × 20-40 minutesPilates
Beginner · 4 sets × 30-45 minutesPlyometric Calf Raise
Beginner · 4 sets × 12-15 repsRock Climbing
Intermediate · 4 sets × 20-40 minutesRowing
Beginner · 4 sets × 15-30 minutesRowing with Rowing Machine
Beginner · 4 sets × 15-30 minutesRugby
Advanced · 4 sets × 40-60 minutesRunning
Beginner · 3 sets × 20-30 minutesSide to Side Kettlebell Swings
Intermediate · 4 sets × 30-45 secondsSkiing
Intermediate · 4 sets × 20-40 minutesSnowboarding
Intermediate · 4 sets × 20-45 minutesSoccer
Intermediate · 4 sets × 45-90 minutesStationary Bike
Intermediate · 60 secondsSwimming
Beginner · 4 sets × 10-20 minutesTennis
Intermediate · 4 sets × 30-60 minutesTire Toe Taps
Intermediate · 4 sets × 30-60 secondsTop and Bottom Kettlebell Swing
Intermediate · 4 sets × 30-45 secondsTrack Interval Sprints
Advanced · 6 sets × 1 lap (walk curve, sprint straight)Treadmill
Intermediate · 60 secondsTreadmill Interval Sprints
Advanced · 8 sets × 30s sprint / 90s recoveryTreadmill Jogging
Beginner · 3 sets × 15-30 minutesTreadmill Sprinting
Advanced · 6 sets × 20-30 seconds sprint / 60-90s restTreadmill Walking
Beginner · 3 sets × 20-40 minutesVolleyball
Intermediate · 4 sets × 30-50 minutesYoga
Beginner · 3 sets × 30-60 minutesZumba
Beginner · 3 sets × 30-45 minutesTrain cardio your way
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Try it free in BmarchaiGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.