Whether you're pounding the pavement in your running shoes, spinning away on a bike, or engaging your entire body in a rower, each type of workout offers its own unique blend of fat-burning potential and cardiovascular benefits. But with so many options out there, how do you know which one is right for you?

We can help you out. From HIIT's heart-pumping rushes to cycling's scenic escapes, this guide breaks down what makes each method stand out. However, before we get to the benefits of the different types of cardio workouts, let’s discuss the overall benefits of cardio.

The Benefits of Cardio for Overall Health

Cardio is often touted as a key component of weight loss and overall health. But how exactly does it help, and what role does it play in achieving your fitness goals? One of the most important benefits of cardio is its impact on cardiovascular health. Hitting the treadmill or taking a brisk walk not only gives your heart and lungs a good workout but also boosts your blood flow, slashing the risk of heart disease and keeping those chronic illnesses at bay. 

In fact, it is recommended to include at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week in your fitness routine for optimal heart health. This can help lower your blood pressure, improve your cholesterol levels, and reduce your risk of stroke and other cardiovascular events.

How Cardio Helps with Weight Loss

If one of the primary goals of your exercise is to lose weight, it's important to understand the difference between fat loss and overall weight loss. While cardio can certainly help you burn calories and lose weight, it's not the only factor to consider. In order to lose fat, you need to create a calorie deficit by burning more calories than you consume. 

This can be achieved through a combination of diet and exercise, including cardio and strength training. However, it's important to note that weight loss isn't always the same as fat loss. You may lose weight initially due to water loss or muscle loss, rather than fat loss. This is why it's important to focus on overall body composition rather than just the number on the scale.

Maintaining Muscle Mass for Fat Loss

Cardio is great for burning calories and improving cardiovascular health; however, it's important to also focus on building muscle mass. Muscle is metabolically active tissue, which means it burns calories even at rest. If you're aiming to shed some fat but keep your muscles from waving goodbye, throwing in strength training into your daily grind is a smart move. 

This can help you build and maintain lean muscle tissue, which can boost your metabolism and help you burn more calories throughout the day. It's also important to consume enough protein to support muscle growth and repair. Aim for at least 0.8 grams of protein per kilogram of body weight per day, and consider incorporating protein-rich foods like lean meats, fish, eggs, and legumes into your diet. 

By focusing on both cardio and strength training and consuming a balanced diet with enough protein, you can achieve your weight loss goals while also maintaining muscle mass and improving your overall health. Now that we’ve discussed the overall impact of cardio exercises and how an ideal fitness routine would also include strength training, let’s get back to the focus of the article - the different types of cardio. 

What Are the Different Types of Cardio Workouts?

When it comes to cardio, there's no one-size-fits-all approach. The best type of cardio workout for you depends on your fitness level, goals, and preferences. But with so many options out there, it can be tough to know where to start. So let's start with the basics: 

Walking and Running

Walking and running have easily become fan favourites in the cardio world, and it's not hard to see why. You can do these simple yet powerful activities pretty much wherever you are. Walking is a great option for beginners or those looking for a low-impact workout. It's easy on the joints and can be done at a pace that's comfortable for you. Plus, it's a great way to get some fresh air and enjoy the outdoors. 

Running, on the other hand, is a bit more intense. It's a high-impact exercise that can help you burn calories quickly and improve your cardiovascular health. If you're new to running, start with short intervals and gradually increase your distance and pace over time. However, you don’t have to do these exercises outside if that’s not your preference. The benefits of treadmill exercises are the same, if not even more pronounced.

As there are many different types of treadmills that have different settings, you can choose to do the exercises that suit your goals the best. You have the option to choose higher speeds and/or increase the incline, both of which provide a more intense cardio workout than standard running or walking. Another benefit of treadmills is that the walking/running surface is easier on the joints than running on hard surfaces. Mind you, this does not mean that treadmill workouts are low-impact exercises; they are just a bit better when compared to the outdoors.

Cycling

When we’re on the topic of low-impact cardio workouts, we need to talk about cycling. Whether hitting the road on your bike or sweating it out in a spin class, these workouts are perfect for boosting your stamina, sculpting strong legs, and melting away those calories. One of the great things about cycling is that it's a non-weight-bearing exercise, which means it's gentle on your joints. This makes it a great option for those with joint pain or injuries. 

On top of that, cycling offers a plethora of benefits beyond just physical fitness. It's an excellent stress reliever, allowing you to escape the hustle and bustle of daily life as you pedal through scenic routes or glide along in a spin class. Moreover, cycling is highly customisable, catering to individuals of all fitness levels and ages. Whether you're a beginner or a seasoned cyclist, there's always room to challenge yourself and progress further. 

Jump Rope Exercises

Hopping into a jump rope routine is not only super fun, but it also pumps up your heart and zaps those calories before you know it. This high-intensity workout can help you improve your coordination, agility, and endurance. Plus, jumping rope is a great way to add some variety to your cardio routine. The beauty of it is that you can do it just about anywhere without having to break the bank on fancy gear.

Rowing

Last but definitely not least, rowing is another low-impact cardio workout that can help you build endurance and strengthen your entire body. Rowing is a full-body workout that engages all of your major muscle groups - the legs, core, back, and arms, making it a great option for those looking to tone up. On top of that, rowing is one of the best exercises if you wish to improve your posture.

Because it is a full-body workout, it also includes strengthening the muscles that keep you upright. In the modern era, where most of us sit hunched over for long periods of time, this is one of the most important benefits of rowing. But it doesn’t end there; as rowing combines cardio and strength training in one workout, a rowing machine is one of the best cardio machines for fat loss.

Cardio and High-Intensity Interval Training (HIIT)

If you're short on time but still want to get a great cardio workout, high-intensity interval training (HIIT) might be the perfect solution. HIIT workouts involve short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of workout can help you burn calories quickly and improve your cardiovascular health in a short amount of time. Plus, it's a great way to challenge yourself and push your limits. In essence, any cardio exercise can become HIIT when you up the intensity, e.g., jogging is a regular cardio workout, while adding sprints followed by periods of rest makes it an HIIT workout.

Determining the Intensity and Duration of Your Routine

Alright, by now you've got the scoop on various cardio exercises and what they bring to the table. But how do you actually incorporate them into your routine? Here are some handy pointers to start things off. When you're hitting your cardio workout, remember that the punch it packs depends a lot on how hard and how long you go at it. The intensity of your workout refers to how hard you're working, while duration refers to how long you're working out. 

To determine the right intensity for your workouts, you can use the talk test. If you can carry on a conversation while exercising, you're probably working at a low to moderate intensity. If you can only say a few words at a time, you're probably working at a high intensity. As for duration, we said that at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week is recommended. This can be broken up into shorter sessions throughout the week, such as 30 minutes of exercise five days a week.

Varying Your Cardio Routine

To avoid boredom and keep your body challenged, it's important to vary your cardio routine. This can help you target different muscle groups and energy systems, while also keeping your workouts interesting and engaging. One way to vary your routine is to try different types of cardio workouts. For example, you might do a cycling class one day, a running workout the next, and a rowing session the day after that. 

You can also vary the intensity and duration of your workouts. So, you might do a longer, lower-intensity workout one day, followed by a shorter, higher-intensity workout the next. By varying your routine, you can keep your body guessing and avoid plateaus in your fitness progress. Plus, it can help you find new workouts that you enjoy and look forward to.

Looking to Do Cardio at Home?

In wrapping up this exploration into various cardio workouts, it’s clear that no single exercise reigns supreme; rather, it’s about finding what clicks with your lifestyle and goals. Whether HIIT sparked an interest with its efficiency or cycling appealed as a soothing yet effective workout - remember, consistency is key. Mixing things up can keep boredom at bay while ensuring comprehensive health benefits across the board.

All that’s left is to find a way to do cardio at home. And that’s where Flex Equipment comes in. We have the cardio machines you need - from treadmills to exercise bikes to rowing machines. You can place your order online and we’ll deliver it to your address or you can visit a store near you and make your purchase in person. In any case, feel free to contact us if you have any questions and good luck on your fitness journey!