The Ultimate Cardio Workouts Cheatsheet

Introduction: Understanding Cardio Exercise

Cardiovascular exercise (cardio) elevates your heart rate and increases blood circulation throughout the body. Regular cardio improves heart health, enhances lung capacity, aids in weight management, boosts mood, and increases overall stamina.

Key Benefits of Cardio:

• Strengthens heart and improves cardiovascular health
• Burns calories and supports weight management
• Improves lung capacity and breathing efficiency
• Reduces stress and anxiety
• Boosts energy levels and improves sleep quality
• Enhances brain function and memory
• Increases lifespan and quality of life

Heart Rate Zones & Training Intensity

Calculate Max Heart Rate (MHR):

• Simple formula: 220 – your age
• More accurate: 208 – (0.7 × your age)

Types of Cardio Workouts

Steady-State Cardio

Description: Maintaining a consistent intensity level throughout the workout.

Benefits:

• Builds aerobic base
• Ideal for beginners
• Lower injury risk
• Supports long-term consistency

Sample Workouts:

1. Beginner: 20-30 minutes at 60-70% MHR
2. Intermediate: 30-45 minutes at 65-75% MHR
3. Advanced: 45-60+ minutes at 70-80% MHR

High-Intensity Interval Training (HIIT)

Description: Alternating between intense work periods and recovery periods.

Benefits:

• Time-efficient
• Continues burning calories post-workout (EPOC)
• Improves both aerobic and anaerobic fitness
• Effective for fat loss

Work-to-Rest Ratios:

• Beginner: 1:3 or 1:2 (20s work, 60s or 40s rest)
• Intermediate: 1:1 (30s work, 30s rest)
• Advanced: 2:1 or 3:1 (40s work, 20s rest)

Sample HIIT Workout:

1. Warm up: 5 minutes
2. 8 rounds: 30 seconds sprint, 30 seconds walk/jog
3. Cool down: 5 minutes

Tabata Protocol

Description: Ultra-intense intervals of 20 seconds work, 10 seconds rest, repeated 8 times (4 minutes total).

Benefits:

• Extremely time-efficient
• Significant aerobic and anaerobic improvements
• High caloric burn

Sample Tabata Workout:

1. Warm up: 5 minutes
2. 20s sprint/high intensity, 10s rest × 8 rounds
3. Rest 1 minute
4. Repeat for 2-4 sets
5. Cool down: 5 minutes

Fartlek Training

Description: “Speed play” – unstructured intervals varying pace and intensity based on landmarks or time.

Benefits:

• Less monotonous
• Improves ability to change speeds
• Mental freshness in training

Sample Fartlek Workout:

1. Warm up: 5 minutes
2. 20 minutes of varied pace (e.g., sprint to the next tree, jog to the corner)
3. Cool down: 5 minutes

Pyramid Intervals

Description: Gradually increasing then decreasing interval duration or intensity.

Benefits:

• Challenges different energy systems
• Mental variety
• Progressive challenge

Sample Pyramid Workout:

1. Warm up: 5 minutes
2. 30s hard → 30s recovery
3. 60s hard → 60s recovery
4. 90s hard → 90s recovery
5. 120s hard → 120s recovery
6. 90s hard → 90s recovery
7. 60s hard → 60s recovery
8. 30s hard → 30s recovery
9. Cool down: 5 minutes

Cardio Exercise Types & Calorie Burn

*For a 155 lb (70 kg) person; varies based on intensity and body weight

Sample Cardio Programs by Goal

Weight Loss Program

Week 1-2:

• Monday: 30 min steady-state (Zone 2)
• Wednesday: 20 min walk/jog intervals (1 min jog, 2 min walk)
• Friday: 30 min steady-state (Zone 2)
• Saturday: Active recovery – leisure walk 20-30 min

Week 3-4:

• Monday: 35 min steady-state (Zone 2-3)
• Wednesday: 25 min HIIT (30s intense, 60s recovery × 10 rounds)
• Friday: 40 min steady-state (Zone 2-3)
• Saturday: Active recovery – leisure walk 30 min

Week 5-6:

• Monday: 40 min steady-state (Zone 3)
• Tuesday: 20 min HIIT (40s intense, 40s recovery × 15 rounds)
• Thursday: 30 min Fartlek training
• Saturday: 45 min steady-state (Zone 2-3)

Endurance Building Program

Week 1-2:

• Monday: 30 min Zone 2 cardio
• Wednesday: 40 min Zone 2 cardio
• Friday: 50 min Zone 2 cardio
• Sunday: 60 min Zone 1-2 cardio

Week 3-4:

• Monday: 40 min Zone 2 cardio
• Wednesday: 6 × 3-minute intervals at Zone 4 with 2-minute recovery
• Friday: 50 min Zone 2 cardio
• Sunday: 70 min Zone 1-2 cardio

Week 5-6:

• Monday: 45 min Zone 2-3 cardio
• Wednesday: 8 × 3-minute intervals at Zone 4 with 2-minute recovery
• Friday: 60 min Zone 2-3 cardio
• Sunday: 80-90 min Zone 1-2 cardio

Cardio for Beginners Program

Week 1-2:

• Monday: 15 min walking (moderate pace)
• Wednesday: 20 min walking with 5 × 1-minute slightly faster intervals
• Friday: 15 min walking (moderate pace)

Week 3-4:

• Monday: 20 min walking (moderate pace)
• Wednesday: 25 min walking with 5 × 1-minute slightly faster intervals
• Friday: 20 min walking (moderate pace)
• Saturday: Optional 15 min light activity

Week 5-6:

• Monday: 25 min walking (moderate to brisk pace)
• Wednesday: 25 min with 10 × 1-minute brisk walking, 1-minute moderate pace
• Friday: 30 min walking (moderate to brisk pace)
• Saturday: Optional 20 min light activity

Cardio Machine Quick Guide

Treadmill

• Beginner: 15-20 min, 3.0-3.5 mph, 0-1% incline
• Intermediate: 25-35 min, 3.5-6.0 mph, 1-2% incline
• Advanced: 35-60 min, 6.0+ mph or intervals with incline
• Pro Tip: Set 1-2% incline to simulate outdoor running

Elliptical

• Beginner: 15-20 min, low resistance, 50-60 RPM
• Intermediate: 25-35 min, medium resistance, 60-70 RPM
• Advanced: 35-60 min, high resistance or intervals, 70+ RPM
• Pro Tip: Use handles to engage upper body

Stationary Bike

• Beginner: 15-20 min, low resistance, 60-70 RPM
• Intermediate: 25-40 min, medium resistance, 70-80 RPM
• Advanced: 40-60 min, high resistance or intervals, 80-100 RPM
• Pro Tip: Adjust seat height so knee has slight bend at bottom of pedal stroke

Rowing Machine

• Beginner: 10-15 min, low resistance, 20-24 SPM
• Intermediate: 20-30 min, medium resistance, 24-26 SPM
• Advanced: 30-45 min, high resistance or intervals, 26-30 SPM
• Pro Tip: Focus on leg drive (60%), back swing (30%), arm pull (10%)

Stair Climber

• Beginner: 10-15 min, slow pace
• Intermediate: 15-25 min, moderate pace
• Advanced: 25-40 min, fast pace or intervals
• Pro Tip: Avoid leaning on handrails to maximize calorie burn

No-Equipment Cardio Workouts

Living Room HIIT

1. 30 seconds each:
   • Jumping jacks
   • High knees
   • Mountain climbers
   • Bodyweight squats
   • Rest 60 seconds
   • Repeat 3-5 rounds

Apartment-Friendly (Low Impact)

1. 40 seconds each:
   • Marching in place
   • Knee-to-elbow touches
   • Standing side leg raises
   • Modified squats
   • Rest 20 seconds
   • Repeat 3-5 rounds

Outdoor Circuit

1. At a park or track:
   • Walk 2 minutes
   • 20 jumping jacks
   • Jog 1 minute
   • 10 squat jumps
   • Repeat 4-6 times

Maximizing Cardio Results

Best Practices

• Warm up properly for 5-10 minutes
• Cool down for 5 minutes to gradually lower heart rate
• Mix modalities to prevent overuse injuries
• Incorporate recovery days between intense sessions
• Progressive overload by increasing duration, frequency, or intensity
• Stay hydrated before, during, and after workouts
• Fuel properly with carbs before and protein after

Common Mistakes to Avoid

• Skipping warm-up/cool-down
• Always doing the same workout
• Training at high intensity too often
• Poor form (especially when fatigued)
• Ignoring rest and recovery
• Not tracking progress
• Comparing yourself to others

Special Considerations

Cardio for Weight Loss

• Focus on caloric deficit (diet + exercise)
• Combine cardio with strength training
• Vary intensity levels (not always high intensity)
• Track total weekly activity minutes
• Aim for 150-300 minutes of moderate activity weekly

Cardio for Heart Health

• Emphasize Zone 2 training (60-70% MHR)
• Include variety of activities
• Build up to 150+ minutes of moderate activity weekly
• Add 1-2 sessions of higher intensity work after building base
• Monitor heart rate recovery improvement

Cardio for Seniors

• Focus on low-impact activities (walking, swimming, cycling)
• Start with 10 minutes and gradually increase
• Include balance exercises
• Monitor perceived exertion (3-5 on 10-point scale)
• Check with doctor before starting program

Cardio for Busy People

• Schedule 10-15 minute “micro workouts” throughout day
• Use HIIT to maximize efficiency (20 minutes can be effective)
• Incorporate active transportation (walking/biking to destinations)
• Try “exercise snacking” (2-3 minutes of activity hourly)
• Track weekly minutes rather than daily

Tracking Progress

Metrics to Monitor

• Resting heart rate (lower indicates better fitness)
• Heart rate recovery (faster indicates better fitness)
• Distance covered in set time
• Time to complete set distance
• Perceived exertion for same workload
• Energy levels and mood
• Sleeping patterns
• Recovery time needed

Progression Guidelines

• Increase total weekly volume by no more than 10% per week
• Add intensity after establishing base (at least 4-6 weeks)
• Track heart rate response to standardized workload
• Rest or reduce volume if signs of overtraining appear
• Retest performance benchmarks every 4-6 weeks

Recovery & Injury Prevention

Recovery Techniques

• Active recovery (light movement on rest days)
• Proper sleep (7-9 hours)
• Adequate hydration
• Proper nutrition (protein and carbs)
• Stretching and mobility work
• Foam rolling/massage
• Contrast therapy (alternating hot/cold)

Warning Signs to Rest

• Elevated resting heart rate (+5 BPM)
• Excessive fatigue
• Decreased performance
• Persistent muscle soreness
• Poor sleep quality
• Irritability/mood changes
• Frequent illness

Resources for Further Learning

• Books: “Cardio for Endurance” by Jason Karp, “The Complete Guide to Cardio” by Ryan Thomas
• Apps: Strava, Nike Run Club, Zones, Intervals Pro
• Websites: Runner’s World, TrainingPeaks, Precision Nutrition
• YouTube Channels: Global Cycling Network, The Running Channel, Fitness Blender
• Community: Local running clubs, cycling groups, fitness classes

Remember that consistency trumps intensity. The best cardio program is one you’ll stick with over time. Start where you are, progress gradually, and celebrate improvements in how you feel as much as performance metrics.