Cardio Exercises
Improve your conditioning and burn fat with free cardio exercises for every fitness level. This library runs from jump rope, burpees, mountain climbers, bear crawls, and high knees you can do on a square metre of floor, through skater hops, scissor jumps, and semi squat jumps for repeat power under fatigue, to treadmill, stepmill, and stationary bike work for steady aerobic volume. Each guide includes an animated GIF demonstration and clear instructions.
Benefits of Cardio Training
- Strengthen your heart and boost cardiovascular endurance
- Accelerate fat loss and improve work capacity between lifting sets
- Low-impact steady-state and high-intensity interval options for any level
- Equipment-free routines you can run anywhere, plus machine-based sessions
Stationary Bike Run
Stationary Bike Run is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Astride Jumps (male)
Astride Jumps (male) is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Run
Run is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Short Stride Run
Short Stride Run is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Ski Step
Ski Step is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Run (equipment)
Run (equipment) is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Swing 360
Swing 360 is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Push To Run
Push To Run is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Semi Squat Jump (male)
Semi Squat Jump (male) is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Walking On Stepmill
Walking On Stepmill is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Skater Hops
Skater Hops is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Jack Burpee
Jack Burpee is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
High Knee Against Wall
High Knee Against Wall is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Walking On Incline Treadmill
Walking On Incline Treadmill is a cardio exercise targeting the cardiovascular s...
Target: Cardiovascular System
Mountain Climber
Mountain Climber is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Burpee
Burpee is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Scissor Jumps (male)
Scissor Jumps (male) is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Jump Rope
Jump Rope is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Bear Crawl
Bear Crawl is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Wheel Run
Wheel Run is a cardio exercise targeting the cardiovascular system....
Target: Cardiovascular System
Treadmill Running
Steady or interval running on a controlled surface, with pace and incline you ca...
Target: Cardiovascular System
Rowing Machine
The most complete cardio machine in the gym: legs, back, and arms all working, w...
Target: Cardiovascular System
Elliptical Trainer
Low-impact steady-state work that keeps the heart rate up without the ground rea...
Target: Cardiovascular System
Stairmaster
Continuous stair climbing loads the glutes and quads while driving heart rate hi...
Target: Cardiovascular System
Jack Jump (male)
Jack Jump (male) is a cardio exercise that targets the cardiovascular system, wi...
Target: Cardiovascular System
Cycle Cross Trainer
Cycle Cross Trainer is a cardio exercise that targets the cardiovascular system,...
Target: Cardiovascular System
Dumbbell Burpee
Dumbbell Burpee is a cardio exercise that targets the cardiovascular system, wit...
Target: Cardiovascular System
Half Knee Bends (male)
Half Knee Bends (male) is a cardio exercise that targets the cardiovascular syst...
Target: Cardiovascular System
Back And Forth Step
Back And Forth Step is a cardio exercise that targets the cardiovascular system,...
Target: Cardiovascular System
Stationary Bike Walk
Stationary Bike Walk is a cardio exercise that targets the cardiovascular system...
Target: Cardiovascular System
Walk Elliptical Cross Trainer
Walk Elliptical Cross Trainer is a cardio exercise that targets the cardiovascul...
Target: Cardiovascular System
Star Jump (male)
Star Jump (male) is a cardio exercise that targets the cardiovascular system, wi...
Target: Cardiovascular System
Walking High Knees Lunge
Walking High Knees Lunge is a cardio exercise that targets the cardiovascular sy...
Target: Cardiovascular System
Cardio Exercises by Equipment
Train cardio with the equipment you actually have. Each list below is filtered to one tool, so you can build a session around a pair of dumbbells, a cable stack, a barbell, or nothing at all.
All Cardio Exercises (33)
Browse the complete list of free cardio exercises below. Each guide includes an animated GIF demonstration, step-by-step instructions, the target muscle, and the equipment you need — perfect for building your own cardio workout or adding moves to a custom AI workout plan.
- Stationary Bike RunCardiovascular System · Stationary Bike · Beginner
- Astride Jumps (male)Cardiovascular System · Body Weight · Beginner
- RunCardiovascular System · Body Weight · Beginner
- Short Stride RunCardiovascular System · Body Weight · Beginner
- Ski StepCardiovascular System · Body Weight · Beginner
- Run (equipment)Cardiovascular System · Body Weight · Beginner
- Swing 360Cardiovascular System · Body Weight · Beginner
- Push To RunCardiovascular System · Body Weight · Intermediate
- Semi Squat Jump (male)Cardiovascular System · Body Weight · Intermediate
- Walking On StepmillCardiovascular System · Stepmill Machine · Intermediate
- Skater HopsCardiovascular System · Body Weight · Intermediate
- Jack BurpeeCardiovascular System · Body Weight · Intermediate
- High Knee Against WallCardiovascular System · Body Weight · Intermediate
- Walking On Incline TreadmillCardiovascular System · Leverage Machine · Intermediate
- Mountain ClimberCardiovascular System · Body Weight · Advanced
- BurpeeCardiovascular System · Body Weight · Advanced
- Scissor Jumps (male)Cardiovascular System · Body Weight · Advanced
- Jump RopeCardiovascular System · Rope · Advanced
- Bear CrawlCardiovascular System · Body Weight · Advanced
- Wheel RunCardiovascular System · Body Weight · Advanced
- Treadmill RunningCardiovascular System · Leverage Machine · Beginner
- Rowing MachineCardiovascular System · Leverage Machine · Beginner
- Elliptical TrainerCardiovascular System · Leverage Machine · Beginner
- StairmasterCardiovascular System · Leverage Machine · Beginner
- Jack Jump (male)Cardiovascular System · Body Weight · Beginner
- Cycle Cross TrainerCardiovascular System · Leverage Machine · Beginner
- Dumbbell BurpeeCardiovascular System · Dumbbell · Advanced
- Half Knee Bends (male)Cardiovascular System · Body Weight · Beginner
- Back And Forth StepCardiovascular System · Body Weight · Advanced
- Stationary Bike WalkCardiovascular System · Leverage Machine · Advanced
- Walk Elliptical Cross TrainerCardiovascular System · Elliptical Machine · Advanced
- Star Jump (male)Cardiovascular System · Body Weight · Beginner
- Walking High Knees LungeCardiovascular System · Body Weight · Advanced
Cardio Training FAQ
How much cardio do I need per week?
Health guidelines recommend 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week. For fat loss, 3-5 sessions of 20-40 minutes works well. Start where you are, even 10-minute walks count, and build volume gradually.
Is HIIT or steady-state cardio better for fat loss?
Both burn fat; total weekly calorie burn matters most. HIIT (like burpees, mountain climbers, and jump rope intervals) burns more per minute and takes less time, while steady-state is easier to recover from and stick with. Many people combine 1-2 HIIT sessions with 2-3 easy sessions.
Will cardio kill my muscle gains?
Moderate cardio does not prevent muscle growth, and it improves recovery and work capacity. Keep most cardio in a different session or after lifting, favor low-impact options like incline walking or cycling, and eat enough to fuel both, and your gains are safe.
What cardio can I do at home with no equipment?
Jumping jacks, high knees, burpees, mountain climbers, skater hops, bear crawls, and jump rope (real or imaginary) all raise your heart rate in a small space. String 5-6 of them into 30-second rounds with short rests for an effective 15-20 minute session.