The Best Cardio Workouts for Home and Gym

Cardio workouts are any type of movement that raises your heart rate and gets your lungs working harder. They can include a brisk walk, a steady bike ride, a run, or even short bursts of burpees. If it gets your blood pumping, it counts.

Here, we explain how cardio works and why it matters. You will also find simple workouts you can do at home or in the gym, helping you choose an approach that fits your goals and feels realistic to stick with.

Key points: 

• Cardio supports heart health, helps burn calories, and improves overall fitness.
• Different cardio zones support different goals, from gentle recovery to higher intensity training.
• You can get an effective cardio workout at home or in the gym, with or without equipment. 

What is cardio? 

Cardio (short for cardiovascular exercise) is any workout that gets your heart and lungs working harder for a certain period of time. As you move, your heart rate rises and your breathing deepens to deliver more oxygen to your muscles. 

Over time, this can help: 

• your heart become more efficient 
• your lungs work more smoothly 
• your body feel more capable without fatigue 

Whether it’s steady and gentle or short and intense, cardio builds endurance by training your body to handle exercise more comfortably. 

Why is cardio recommended for weight loss? 

Cardio is often recommended for weight loss because it increases the amount of energy your body uses during and after exercise. Put simply, when you move more, you burn more calories, which can help create a calorie deficit and support sustainable weight loss.  

Doing cardio regularly can also give your metabolism a gentle boost, especially when it’s part of a routine you can stick to. 

When done alongside other consistent habits like following a good, varied diet, cardio can help you build a balanced routine that supports weight loss without relying on one single approach. 

“Cardio does not need to be intense to make a difference. It is about supporting your body and protecting your health as you lose weight. Start where you are, whether that is walking more, moving a little each day, or gradually building towards regular exercise.

Consistent movement strengthens your heart, improves stamina, helps support muscle, and can boost mood and energy. These benefits go far beyond the scales. Small steps count, so focus on moving in ways that feel manageable and sustainable for you.”

Niya Mansuri, myBMI weight loss expert

What are the 5 “zones” of cardio workouts? 

Cardio workouts are often categorised into five zones based on how hard your body is working. These zones correspond to changes in effort, breathing and heart rate, which explains why some workouts feel easier than others. 

You don’t need to train in every zone to see benefits, but understanding them can help you choose the right type of cardio for your goals. 

Zone 1: Very light intensity 

This is the easiest level of cardio, where movement should feel gentle and controlled. Zone 1 is often used for warm-ups and cool-downs, helping you stay active without high levels of fatigue. 

Zone 2: Moderate intensity 

Zone 2 is a sustainable pace where you should still be able to hold a conversation. This zone is commonly used for longer sessions, and helps build endurance. 

Zone 3: Moderate-to-hard effort 

In Zone 3, you will notice you are breathing faster and talking is more difficult. This level helps you stay active for longer and improves your ability to handle shorter periods of harder effort.

Zone 4: High intensity 

Zone 4 involves short, intense bursts of effort that raise your heart rate and make your breathing heavier. It is a challenging but highly effective zone for building stamina and improving your cardiovascular fitness.

Zone 5: Maximum effort 

This is the most intense zone, built around very short bursts of maximum effort. Zone 5 is demanding and is not meant to be sustained for long, but it can be a great way to build speed and power. 

What is the ideal heart rate when doing cardio workouts? 

The ideal heart rate during cardio depends on your goal. A lower heart rate can help you build endurance, while higher heart rates tend to improve fitness and performance. 

Here are some key things to know: 

• Your heart rate reflects how hard your body is working during exercise 
• The target heart rate for exercise is often given as a percentage of your maximum heart rate (which is roughly 220 minus your age) 
• Different heart rate ranges align with different cardio goals, from steady endurance to high-intensity effort 
• Practical cues like breathing and how easy it is to talk can be just as useful as a target heart rate to estimate effort levels 

Why is zone 2 cardio the most effective?  

Zone 2 cardio is often seen as highly effective because it balances effort with sustainability. It feels challenging, but still manageable enough to maintain for longer periods.

At this level, your body uses more fat for energy, and recovery is usually quicker than after higher intensity workouts. This can make it easier to stay consistent without feeling worn out.

That said, the “best” zone depends on your goals. Zone 2 is great for building endurance and supporting steady, long-term progress, while higher zones help improve speed, fitness, and overall conditioning.

What are some examples of cardio workouts? 

Cardio comes in many forms, and the best option is often the one you’re most likely to enjoy and stick to. Here are some common cardio workouts that could work for you: 

HIIT training 

High-intensity interval training (HIIT) alternates short bursts of hard effort with brief recovery periods. Sessions are usually quick but demanding, making HIIT a popular choice when time is limited. 

CrossFit workouts 

CrossFit workouts tend to combine cardio with strength-based movements, performed at varying levels of intensity. They’re designed to be challenging and varied to keep training fun and engaging. 

Jogging & running 

Jogging and running are accessible forms of cardio that can be adjusted to suit any fitness level. You can set an easy pace for longer sessions or push harder for a more intense workout. 

Swimming 

Swimming provides a full-body cardio workout while being gentle on the joints. It’s a strong option for building endurance and fitness without the impact of other types of exercise, like running. 

Cycling 

Cycling works well for both low and high effort workouts. It is low impact and easy to adjust, so you can increase or reduce the intensity to match your fitness level.

Stair climbing 

Stair climbing raises your heart rate quickly while strengthening your lower body. It can be done in short bursts or in longer sessions, depending on how challenging you want the workout to feel. 

How does cardio compare to strength training? 

Cardio and strength training support fitness in different ways. Understanding the difference between them can help you build a balanced workout routine. 

Cardio training mainly supports: 

• Heart and lung health 
• Endurance and stamina 
• Everyday movement 

Strength training mainly supports: 

• Muscle strength and toning 
• Bone health and joint stability 
• A higher resting metabolic rate over time, meaning an increase in the number of calories you consume to perform basic bodily functions such as breathing, digestion, etc. 
• Calorie burn during and after exercise 
• Better posture and physical resilience 

Combining them is good for long-term fitness and meeting your overall health goals. 

Should you do cardio before or after weights? 

Whether you do cardio before or after weights depends on what you want to prioritise.  

If your main goal is general fitness, starting with cardio can make sense.

If strength or muscle building is the focus, lifting weights first helps you train at a higher intensity and with greater focus on form. 

For weight loss, either order can work. Consistency matters more than anything, and the best approach is the one that fits your goals and keeps you motivated. 

Cardio exercises at home  

Home cardio workouts are popular because they’re flexible and easy to fit into everyday life. You don’t need much space or equipment, so whether you have five minutes or thirty, these options make it easier to stay active without leaving the house. 

Here are a few examples: 

Stair climbing 

Most homes have stairs, and they offer a surprisingly effective cardio workout. Moving up and down quickly raises your heart rate and works your lower body, making it an effective workout. 

HIIT training 

HIIT workouts are well-suited to home training because they rely on bodyweight movements rather than equipment. Exercises like jumping jacks, squats, high knees, and burpees can be combined into short home sessions that boost your heart rate and fit easily into a busy day. They can also be adapted into limited mobility exercises to suit all abilities. 

Jogging or running 

Jogging or running is an easy way to get your heart rate up at (or near) home. You control the pace and duration, so it’s easy to keep things steady or push a little harder if you feel up to it. 

Cardio workouts at the gym 

The gym gives you access to equipment that can make cardio more varied and measurable. Machines allow you to adjust resistance and duration easily so you can tailor the workout to your goals.  

Here are a few common gym cardio workouts you can try: 

Swimming 

Swimming offers a full-body cardio workout, perfect for longer steady sessions. 

Treadmill 

Whether you’re walking, jogging or sprinting, the treadmill lets you control pace and incline precisely. It’s great for keeping you consistent, especially when outdoor conditions aren’t ideal. 

StairMaster 

The StairMaster provides a continuous climbing motion that quickly raises your heart rate. It’s challenging without needing to go at high speeds.

Rowing machine 

Rowing engages the legs, core and upper body at the same time. It’s low impact and easy to scale up or down, making it ideal for both steady workouts and higher-intensity training. 

Bike machine 

Stationary bikes are a low-impact way to build fitness. You can use them for longer rides or increase resistance for more demanding sessions. 

Tips for success 

Getting the most from cardio isn’t about doing everything perfectly. Small but consistent movement tends to add up far more than occasional bursts of effort, especially when they fit into your routine. 

Aim for consistency 

General activity guidelines from the NHS and the WHO suggest aiming for around 150 minutes of moderate cardio each week, but this doesn’t have to happen all at once. 

Short sessions still count, and spreading them across the week often feels more manageable. Focus on consistency rather than intensity, especially if you want to stay active for the long term without burning out and giving up. 

Incorporate strength training 

Combining cardio with strength training helps you build muscle and improve joint health. Strength training can also complement cardio by making everyday movement easier, helping your body respond better to exercise. 

“There is no single ‘best’ way to exercise during weight loss. Whether you do more cardio, strength training, or simply bring more movement into your day, like taking the stairs or walking more often, it all counts. What matters most is finding an approach that feels comfortable and realistic for your body.

Staying active helps support steady progress, protects muscle as you lose weight, and builds habits that are easier to maintain long term. Over time, these routines do more than support weight loss. They help you stay strong, resilient, and better equipped to keep the weight off."

Niya Mansuri, myBMI weight loss expert

Frequently asked questions 

How often should I do cardio? 

Aim for around 150 minutes of moderate cardio per week, spread out in a way that feels manageable. Remember, you can break this up into regular short sessions to make it easier. 

Is cardio better than strength training for weight loss? 

Neither form of exercise is necessarily better on its own. Cardio helps burn calories while strength training supports muscle building and increases metabolism, so they work well together. 

Can I do cardio every day? 

Yes, as long as you vary the intensity. Mixing easier sessions with harder ones helps avoid fatigue and injury. 

What’s the best cardio workout for beginners? 

Walking, cycling, swimming or using machines at the gym are good places to start. The best option is the one you feel comfortable with. 

Do I have to work up a sweat when I do cardio? 

No. Cardio can still be effective at lower intensities, where you’re moving consistently but not heavily sweating. 

Will I still lose weight if I don’t do cardio? 

Yes. Weight loss mainly comes down to forming consistent habits around both nutrition and activity levels. Cardio is helpful, but not essential if you have a healthy lifestyle and that includes other types of movement. 

Is there cardio I can do if I can’t run? 

Yes. Cycling, swimming, rowing, stair climbing and low-impact gym machines all raise your heart rate without running. 

Are there any cardio exercises I should avoid? 

You should avoid exercises that cause pain or feel unsafe for your body. Comfort and confidence matter more than the exercise itself when it comes to cardio. 

Can you do too much cardio? 

Yes. Too much high-intensity cardio without enough recovery time can lead to fatigue or injury. Balance and rest are key. 

Sources: 

• All About Heart Rate. (2024) American Heart Association. [Accessed 13/01/2026] 
• Exercise. NHS. [Accessed 13/01/2026] 
• Target Heart Rates Chart. (2025) American Heart Association. [Accessed 13/01/2026] 
• What should my heart rate be when I exercise?  (2025) British Heart Foundation. [Accessed 13/01/2026]  
• Physical activity guidelines for adults aged 19 to 64. (2024) NHS. [Accessed 13/01/2026] 
• Guidelines on physical activity and sedentary behaviour. (2020) World Health Organisation. [Accessed 22/01/2026] 
• Effects of aerobic and strength training on depression, anxiety, and health self-perception levels during the COVID-19 pandemic. 2022. National Library of Medicine. [Accessed 22/01/2026] 
• A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. 2011. National Library of Medicine. [Accessed 22/01/2026] 
• Effect of Resistance Training on Excess Post-exercise Oxygen Consumption. (1992) The Journal of Strength and Conditioning Research. [Accessed 22/01/2026]