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The Ultimate List Of Cardio Exercises For Every Personality And Fitness Level

Cardio Exercises

If you strive for a healthy life that allows you to get down to business even when you are older, you need to work out. And, you will specifically need to do cardio exercises. It might sound like a lot of work now, but you will thank yourself when you are older. 

Plus, cardio is one of the best ways to work yourself out as it provides both short and long-term benefits. From better heart health and a robust immune system to better sleep and improved mental health, cardio helps with it all.

Not to mention, cardio is the best option for you if your goal is to lose weight! Although the results will not be immediate, it is a tried and tested method for weight loss, and it is undoubtedly the best one too. 

But, cardio can be challenging if you are just starting out, so here is the ultimate list of Cardio exercises that might be perfect for you!

The Ultimate List Of Cardio Exercises For Every Personality And Fitness Level

If you have not been very active so far, cardio can be challenging to get used to. But if you’ve been doing this for a long or are a professional, you might have come here seeking a challenge.

But, not all workouts are for everyone. So, we have a list for you, starting from beginner exercises and going to advanced ones, and you can see what will best suit you and your personality and fitness level.

Beginner Level Cardio Without Equipment

The beginner-level cardio workouts are perfect for you if you are not very active. Just do these regularly in 10-to-15-minute sessions, and do each exercise for 30 to 60 seconds for the best results.

Mountain Climbers

Cardio Exercises
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Mountain climbers are perfect for increasing your heart rate while toning your arm muscles. Here is how you do them:

  • Get into the position for a plank, with your shoulders parallel to the ground and above your wrists.
  • Keep your core tight and legs straight, and bring your right knee to your chest.
  • Return to the plank position, and repeat with your left leg.
  • Continue doing them alternatively, as if you are running.
  • Maintain a decent speed to get your heart really pumping.


Cardio Exercises


Although they look easy, lunges really know how to make your legs burn.

  • Stand with your feet at hip width, tighten your core and relax your shoulders.
  • With your arms at your side, take a step forward with one foot, and lower your hips as though kneeling.
  • Ensure your knee does not touch the floor and form 90-degree angles with your legs. 
  • Hold the stance and slowly stand back up. Now, repeat the same with your other leg.

High Knees

Also known as running-in-place, high knees are incredibly effective if you do them correctly.

  • Keep your feet at hip-width, and your core tight and shoulders relaxed.
  • Run in place, but bring your knees up to your chest
  • Do them as fast as you can to get the best results.


Dreaded by a lot, the burpees ensure that you move every part of your body

  • Tighten your core and stand with your feet at hip width
  • Jump up and drop to the floor with your hands on the floor
  • Kick your feet backward and get into the high plank position
  • Do a push-up, and quickly jump back up

Intermediate Level Cardio 

If the beginner-level cardio workouts seem too easy for you, it is time to move on to the intermediate exercises. For these, you will need to get out of the house and get equipment if you are not at a gym.

Running on Stairs

If you are in your home or apartment and have access to stairs, jogging up and down on them for 10 to 15 minutes will be perfect for getting your heart rate up.

Indoor Cycling

If you are at a gym or have an indoor cycle at home, you can try working out on them. They are a great alternative to regular cycling if you do not have a bike, and you can even set them to different intensity levels to ease yourself into them.

Jump rope

Jump ropes are another exercise that gets your heart pumping. You can purchase a jump rope for a relatively low price and use it to get your routine cardio in. Just make sure you keep your body relaxed, so it is easy for you to jump, and this exercise can be a lot of fun!

Advanced Level Cardio

If a challenge is what you are looking for, the advanced-level cardio exercises might be for you. HIIT or high-intensity interval training and Cross Fit would be perfect if you have been working out for a while and want to push yourself even further.

Bodyweight HIIT workout

If you are keen on working out without equipment, follow this routine for an intense cardio workout. Make sure to do each of these for 30 seconds with all your energy, and take 10-second breaks between them.

  • Mountain climbers
  • Push-ups
  • Jumping jacks
  • High-to-low planks
  • Burpees

Heavy rope training

If you are at the gym and have access to heavy ropes, using them to do cardio would be a great option. The best part is that the heavy ropes mainly tone your arms and are not demanding on your legs. So, you could do cardio after leg day!

Make sure you do 3 to 5 sets of them for about 5 minutes each to get the best outcome!

Kettlebell Swings

Like heavy ropes, if you have access to kettlebells, you could use them for your cardio workouts. Use them as weights and do lunges, squats, high knees, or burpees to get the most out of your session.


We understand that not everyone has the same fitness level, and not all workouts are effective for all body types. Hence, using this list of cardio exercises, you will be able to experiment and determine what suits you the best.

So, what are you waiting for? Start your cardio journey today!

You can also read: The Sumo Deadlift Primer: Do’s, Don’ts, and Benefits

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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