Cardio workouts do not have to mean an hour on a treadmill. The best cardio is the kind you will actually do consistently - and it should match your goal: fat loss, health, or performance.
Choose a format you enjoy. Consistency is the program.
Pick Your Goal First
| Goal | Best Cardio Type | Simple Weekly Target |
|---|---|---|
| Fat loss | Mostly LISS + steps | 150-300 minutes easy cardio |
| Fitness/health | Mix of easy + some hard | 150 minutes + 1 short HIIT |
| Performance | Sport-specific intervals | 2 interval sessions + easy volume |
5 Cardio Workouts You Can Rotate
1. Zone 2 Walk (Easy)
45-60 minutes at a pace where you can hold a conversation. Great for fat loss and recovery.
2. Incline Treadmill (Easy)
25-40 minutes, incline 8-12%, steady pace. Low impact, easy to progress.
3. Bike Intervals (Hard)
10 rounds: 20 seconds hard / 100 seconds easy. Total time ~20 minutes.
4. Rowing Intervals (Hard)
6 rounds: 1 minute hard / 2 minutes easy. Total time ~18 minutes.
5. Tempo Run (Moderate)
20 minutes "comfortably hard." Not a sprint. Useful if running is your sport.
How Cardio Fits With Lifting
If you lift, keep most cardio easy and separate hard intervals from leg day when possible. Easy cardio improves work capacity and recovery. Too much hard cardio can interfere with leg performance.
Common Mistakes
- Going too hard too often. Most cardio should feel easy.
- Ignoring steps. Walking is the simplest fat loss cardio.
- Doing random workouts. Progress the duration or intensity over time.
Frequently Asked Questions
How many days a week should I do cardio?
For most people: 2-4 days/week plus daily steps. If fat loss is the goal, increase easy volume first.
Is HIIT better than walking?
Not automatically. HIIT is time-efficient but stressful. Walking is easy to recover from and easier to do consistently.
Does cardio kill muscle gains?
Not if you keep most cardio easy, eat enough protein, and recover well. The problem is usually too much high-intensity work on top of heavy lifting.
Plan Your Training With AMUNIX
AMUNIX helps you schedule lifting and cardio in one place - and track your weekly consistency without the mental load.
Related Articles
This article is for education only. If you have heart or respiratory conditions, talk to a clinician before starting intense exercise.