{"id":543,"date":"2020-04-01T00:07:12","date_gmt":"2020-04-01T00:07:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=543"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"cardio","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/cardio\/","title":{"rendered":"Cardio Workouts: Benefits, Frequency, And Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/cardio\/#What_Is_A_Cardio_Workout\" >What Is A Cardio Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/cardio\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/cardio\/#What_Is_HIIT_Cardio\" >What Is HIIT Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/cardio\/#What_Exercises_To_Perform\" >What Exercises To Perform?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/cardio\/#1_Plank_Jacks\" >1. Plank Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/cardio\/#2_Jogging_In_Place\" >2. Jogging In Place<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/cardio\/#3_Squat_Jumps\" >3. Squat Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/cardio\/#4_Burpees\" >4. Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/cardio\/#5_Mountain_Climbers\" >5. Mountain Climbers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/cardio\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/cardio\/#How_Many_Cardio_Workouts_Should_I_Do_Per_Week_To_Lose_Weight\" >How Many Cardio Workouts Should I Do Per Week To Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/cardio\/#How_To_Perform_Cardio_At_Home\" >How To Perform Cardio At Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/cardio\/#What_Should_I_Eat_After_Cardio\" >What Should I Eat After Cardio?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/cardio\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/cardio\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/cardio\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Cardio_Workout\"><\/span><b>What Is A Cardio Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A cardio workout is a type of high-intensity exercise\u00a0 that raises your heart rate, aids in <a href=\"https:\/\/betterme.world\/articles\/tomato-diet\/\" rel=\"noopener noreferrer\">weight loss<\/a>, and strengthens your heart, lungs, and cardiovascular system. Along with those benefits, research has also shown that cardio workouts can benefit your brain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4508129\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), lower blood sugar, decrease risk for chronic diseases, and improve mood and sleep (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-cardio-exercise-good-for-more-than-heart\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Workouts\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Workouts\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_HIIT_Cardio\"><\/span><b>What Is HIIT Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit\/\" rel=\"noopener noreferrer\">HIIT cardio<\/a> is similar to typical cardio exercise in that it involves exercises that are designed to raise the heart rate. The difference between the two, is that HIIT exercise is designed to do a large amount of work in a very short amount of time. HIIT workouts accomplish this by combining periods of very high intensity exercise followed by equal or lesser periods of rest. These <a href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\" rel=\"noopener noreferrer\">workouts<\/a> are often timed to keep individuals on task as well as an elevated heart rate. Popular HIIT workout timed schemes include rounds of 60\/30 (60 seconds of work and 30 seconds of rest), 40\/20 (40 seconds of work and 20 seconds of rest), and 30\/15 (30 seconds of work and 15 seconds of rest).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT Workouts For Men: Pack A Ton Of Work Into A Short Amount Of Time<\/a><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30779 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212-1024x584.png\" alt=\"cardio\" width=\"770\" height=\"439\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212-300x171.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_To_Perform\"><\/span><b>What Exercises To Perform?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Walking, jogging, and jumping rope are the most common cardio exercises, but there are several other cardio exercises you can do to achieve a healthy and toned look. Below are five other popular cardio exercises:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Plank_Jacks\"><\/span><b><\/b><b>1. Plank Jacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To perform this exercise you should start in a <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\" rel=\"noopener noreferrer\">plank<\/a> position. Make sure your core is tight, jump your feet apart, and then bring your feet\u00a0 back to the starting position. It is very important to keep your abs engaged throughout the movement to put the workload on your abs and not your spine. Depending on your individual fitness level, perform this move for 20-60 seconds for\u00a0 3 rounds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Jogging_In_Place\"><\/span><b><\/b><b>2. Jogging In Place<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you like jogging, but can\u2019t get outside, this is a good exercise for you to get the same benefit while staying indoors. This simple exercise doesn\u2019t demand equipment and is very effective. To perform this exercise, perform your regular job but stay in place. For best results, perform with running shoes on. Depending on fitness level, perform this move for 30-60 seconds for\u00a0 3 rounds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Squat_Jumps\"><\/span><b><\/b><b>3. Squat Jumps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To perform, stand with your feet shoulder-width apart. Squat while swinging your <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\" rel=\"noopener noreferrer\">arms<\/a> back, then swing them back up, and jump! Carefully get back to the starting position and repeat. Make sure to engage your core throughout the movement to support the spine.\u00a0 Depending on fitness level, perform this move for 20-30 seconds for 3 rounds.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Workouts\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30765 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-8-1024x576.jpg\" alt=\"workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Burpees\"><\/span><b><\/b><b>4. Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To perform, start standing with your feet shoulder-width apart.\u00a0 Then, squat while placing your hands on the floor in front of you and then kick your legs out into the plank position. Once in the plank position, perform a pushup, then return to the squat position, and jump with your arms up. Depending on fitness level, perform this move for 20-30 seconds for 3 rounds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Mountain_Climbers\"><\/span><b><\/b><b>5. Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start in a plank position. Bring one knee to your <a href=\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\" rel=\"noopener noreferrer\">chest<\/a>, get back to the previous position, and then repeat with the opposite knee. Depending on fitness level, perform this move for 20-30 seconds for\u00a0 3 rounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The variety of cardiovascular exercises is quite wide. You can perform them outside, at home, or at the gym. With all the different options, you are bound to find something that works for you! (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/vary-cardiovascular-workouts\/art-20308360\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-30672 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/18-1024x576.jpg\" alt=\"cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/18.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/18-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/18.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/18-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/18.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Cardio_Workouts_Should_I_Do_Per_Week_To_Lose_Weight\"><\/span><b>How Many Cardio Workouts Should I Do Per Week To Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Training three times a week for approximately 20 minutes a day is appropriate to achieve results such as <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-80-pounds-in-2-months\/\" rel=\"noopener noreferrer\">weight loss<\/a>, muscle toning, and overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17762377\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). However, it may seem like a lot for the very beginners, so to start out with what would be attainable for them (i.e. 1-2 times a week for however long) and work up to the 3 days a week for 20 minutes is definitely nice idea. Sometimes, if a person has never performed exercise before, jumping into it at 3 days a week can be a lot for them, so it is good to start with what will be realistic for them and work up to that amount.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Perform_Cardio_At_Home\"><\/span><b>How To Perform Cardio At Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can be difficult to perform jogging, swimming, and jumping rope at home. However, other cardio exercises, including those from the list above, are equally effective and can easily be performed at home. You don\u2019t need special equipment or much space, but it is important to wear shoes to perform the exercises safely and correctly at home.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_After_Cardio\"><\/span><b>What Should I Eat After Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To build and strengthen muscle, the best option is to consume food with a high amount of protein after exercise. It is generally recommended to eat 45-60 minutes after performing your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is not as imperative to eat food immediately after exercise if you did eat 1-2 hours before working out as this meal will promote muscle growth in your body even after a workout. It is, however,\u00a0 important to drink at least 8 ounces of water after working out due to your body losing a large amount of fluid during the workout.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you can see, cardio exercises are one of the best exercises you can do to lose weight. They can be performed at home and you don\u2019t need equipment except for shoes. Remember to perform all the moves carefully and correctly. Don\u2019t forget to get the best effect you should combine cardio workouts with other types of exercises and a healthy diet. A perfect balance of physical activity and healthy food is all it takes for you to achieve your dream body and a healthy lifestyle.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<br \/>\n<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4508129\/\"><span style=\"font-weight: 400;\">Aerobic Exercise Increases Hippocampal Volume in Older Women with Probable Mild Cognitive Impairment: A 6-Month Randomized Controlled Trial<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-cardio-exercise-good-for-more-than-heart\/\"><span style=\"font-weight: 400;\">Cardio Exercise: Good for More Than Your Heart<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/vary-cardiovascular-workouts\/art-20308360\"><span style=\"font-weight: 400;\">Mix up your cardio routine with 3 quick makeovers<\/span><\/a><span style=\"font-weight: 400;\"> (2017, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17762377\"><span style=\"font-weight: 400;\">Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association<\/span><\/a><span style=\"font-weight: 400;\"> (2007, ncbi.nlm.nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What Is A Cardio Workout? A cardio workout is a type of high-intensity exercise\u00a0 that raises your heart rate, aids in weight loss, and strengthens your heart, lungs, and cardiovascular system. Along with those benefits, research has also shown that cardio workouts can benefit your brain (1), lower blood sugar, decrease risk for chronic diseases, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[101,47],"class_list":["post-543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cardio Workouts: Benefits, Frequency, And Exercises - BetterMe<\/title>\n<meta name=\"description\" content=\"How to shed excess pounds with the help of cardio workouts? See the examples of cardio exercises and their effects on the human body.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/cardio\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio Workouts: Benefits, Frequency, And Exercises\" \/>\n<meta property=\"og:description\" content=\"How to shed excess pounds with the help of cardio workouts? 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VanTreese\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Woods, L. VanTreese\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/cardio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"Cardio Workouts: Benefits, Frequency, And Exercises\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio\/\"},\"wordCount\":1175,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Cardio-Workouts.jpg\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>What Is A Cardio Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A cardio workout is a type of high-intensity exercise\u00a0 that raises your heart rate, aids in <a href=\\\"https:\/\/betterme.world\/articles\/tomato-diet\/\\\" rel=\\\"noopener noreferrer\\\">weight loss<\/a>, and strengthens your heart, lungs, and cardiovascular system. Along with those benefits, research has also shown that cardio workouts can benefit your brain (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4508129\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">), lower blood sugar, decrease risk for chronic diseases, and improve mood and sleep (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-cardio-exercise-good-for-more-than-heart\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is HIIT Cardio?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/hiit\/\\\" rel=\\\"noopener noreferrer\\\">HIIT cardio<\/a> is similar to typical cardio exercise in that it involves exercises that are designed to raise the heart rate. The difference between the two, is that HIIT exercise is designed to do a large amount of work in a very short amount of time. HIIT workouts accomplish this by combining periods of very high intensity exercise followed by equal or lesser periods of rest. These <a href=\\\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\\\" rel=\\\"noopener noreferrer\\\">workouts<\/a> are often timed to keep individuals on task as well as an elevated heart rate. Popular HIIT workout timed schemes include rounds of 60\/30 (60 seconds of work and 30 seconds of rest), 40\/20 (40 seconds of work and 20 seconds of rest), and 30\/15 (30 seconds of work and 15 seconds of rest).<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\\\">HIIT Workouts For ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/cardio\/\",\"url\":\"https:\/\/betterme.world\/articles\/cardio\/\",\"name\":\"Cardio Workouts: Benefits, Frequency, And Exercises - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Cardio-Workouts.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"How to shed excess pounds with the help of cardio workouts? 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VanTreese","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"L. Woods, L. VanTreese","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/cardio\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/cardio\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"Cardio Workouts: Benefits, Frequency, And Exercises","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/cardio\/"},"wordCount":1175,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Cardio-Workouts.jpg","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>What Is A Cardio Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A cardio workout is a type of high-intensity exercise\u00a0 that raises your heart rate, aids in <a href=\"https:\/\/betterme.world\/articles\/tomato-diet\/\" rel=\"noopener noreferrer\">weight loss<\/a>, and strengthens your heart, lungs, and cardiovascular system. Along with those benefits, research has also shown that cardio workouts can benefit your brain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4508129\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), lower blood sugar, decrease risk for chronic diseases, and improve mood and sleep (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-cardio-exercise-good-for-more-than-heart\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is HIIT Cardio?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit\/\" rel=\"noopener noreferrer\">HIIT cardio<\/a> is similar to typical cardio exercise in that it involves exercises that are designed to raise the heart rate. The difference between the two, is that HIIT exercise is designed to do a large amount of work in a very short amount of time. HIIT workouts accomplish this by combining periods of very high intensity exercise followed by equal or lesser periods of rest. These <a href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\" rel=\"noopener noreferrer\">workouts<\/a> are often timed to keep individuals on task as well as an elevated heart rate. Popular HIIT workout timed schemes include rounds of 60\/30 (60 seconds of work and 30 seconds of rest), 40\/20 (40 seconds of work and 20 seconds of rest), and 30\/15 (30 seconds of work and 15 seconds of rest).<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT Workouts For ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/cardio\/","url":"https:\/\/betterme.world\/articles\/cardio\/","name":"Cardio Workouts: Benefits, Frequency, And Exercises - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/cardio\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Cardio-Workouts.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"How to shed excess pounds with the help of cardio workouts? 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