Different Types of Cardio

No matter what your fitness goal may be, cardio is necessary for just about every goal. Want to get lean? Cardio is your answer. What to bulk up? Cardio is a must. Cardio burns calories, which obviously helps with weight loss. And different cardio workouts can also help work different muscle groups, building up those areas and strengthening the muscles. Plus, losing the extra layer of fat from the cardio, will uncover and show off your muscles better.

You may build muscle simply with strength training workouts, but it will be harder to maintain your lean and toned figure. If you want to get and stay in shape, cardio is needed. But some people don’t enjoy cardio, and we get that. At MPowered Bootcamps, we lead workouts that are fun, challenging, and combine cardio exercises with strength training, giving you a great full body workout that is beneficial.



According to LiveStrong.com, the American College of Sports Medicine recommends that people get a cardio workout at least three days a week. A highly intense workout for 20 minutes, three days a week or a less intense cardio workout for 30 minutes a day, for five days a week can keep you in good health and help you stay in shape. You can always add more time to these recommendations to get in better shape and reach your fitness goals faster.


You may not thinking cardio is the most entertaining or fun form of workout, but it is extremely important when trying to work toward your fitness goal. When people hear the word cardio, many think running, but cardio workouts can include a wide variety of different activities and workouts. With so many options, you should be able to find one that you enjoy, or can pretend to enjoy. This blog will go over some of the different cardio workouts, mix it up and keep it interesting!



Although, a majority of people hate running, it is a great cardio workout that you can literally do anywhere. Running can burn about 600 calories per hour and help you improve your cardiovascular endurance. This high-intensity cardio workout can burn a large number of calories, helping you to lose weight. Running also stimulates the metabolic rate for a long period after the workout, allowing you to continue burning calories.


The muscles that are worked while running include:

  • Hip flexors
  • Hamstrings
  • Quadriceps
  • Gastrocnemius and soleus


The arm motion that occurs when running helps burn additional calories, allowing you to do more with your workout. Running may not be fun, but it can be very beneficial. Run on a treadmill or get outside and run through new places. If you have pain in your knees or hips, you may want to try a different cardio workout, due to running’s high-impact nature.



If you are new in the fitness game, you may want to start out with a less intense form of cardio workout. Walking is another great way to get a your daily dose of cardio, but it is also thought to be the less effective. But if all other cardio workouts sound too challenging, walking is always better than nothing.


Walking can burn around 300 to 400 calories per hour and is perfect for beginners or those suffering from an injury. But if you are not new to fitness and hope to lose weight, walking is not the best cardio option for you.


Your metabolism will only increase for about one to two hours after completing your workout, whereas with higher intensity cardio exercises, metabolism can be increased for over 24 hours.


Walking is not the best cardio workout, but it is a good option for fitness newbies, people recovering from injury, or for people who skipped their workout. Walking is better than nothing!



Getting a total body workout is always a plus. Rowing on a machine gives you a high-intensity, full-body workout, that burns about 840 calories per hour. Rowing is a fantastic way to get a good cardio workout. It is lower impact than running and works many different muscle groups in the body.

This workout is beneficial because it burns more calories than other common forms of cardio, while working the whole body and being low impact. If you suffer from sore joints or have problems in your knees and hips but want a great cardio workout, give rowing a try, you will be surprised at how hard you have to work.



Cycling is another great cardio workout. It uses the same muscle as running, but with less impact, making it a great exercise. When cycling, the intensity can be changed, making the workout more challenging or allowing you to take a break.


Like running, cycling can either be done on a stationary bike or on the road, both are equally decent workouts and can get you burning calories. Because the resistance can be change, HIIT is easy to do when cycling. The intensity of this cardio activity will help you rid yourself of body fat, at a low impact.


Jumping Rope

Surprisingly, jumping rope is a great cardio workout. But like running, it is high impact which makes it less ideal for those with knee or hip pains. If done correctly, jumping rope can burn about 1,000 calories per hour.


Jumping rope for exercise is not the same as when you were a kid. To do this, you must jump rope correctly to get the most out of a workout. To learn different jumping rope techniques, follow these workout tips from Men’s Fitness.


Jumping rope works your shoulders and calves and can help add definition to these areas. Although high impact, jumping rope burns a high number of calories and can help improve explosive strength, stamina, and speed. If you are looking for a quick workout that gives you great benefits, give jumping rope a chance!


Becuase it is a high-impact workout, it should not be used too regularly for long periods of time, it is a great workout to use to switch up your routine and work some different muscle groups. The high impact of jumping rope, however, can also help to prevent osteoporosis.

Add jumping rope to your mix of cardio workouts for a great, calorie burning, and challenging exercise. This workout could help you get in shape faster!



Like jumping rope, swimming for an exercise is much different than swimming as a kid. If you learn how to swim in swimming lessons, you know how challenging swimming laps can be. And like rowing, swimming is a total body workout.


Swimming can burn about 600 calories per hour and is low impact, allowing for your body to avoid injuries. In fact, swimming is the lowest impact cardio workout.


Using different strokes can help work different muscle groups. Swimming works all of the major muscle groups, making a total workout that is great for avoiding injury. When you change up the type of stroke you use can also help you burn a larger amount of calories. You can also improve your overall fitness performance by swimming, and stay in shape easier.


Running is one of the most popular forms of cardio exercises. But is it definitely not the only one. If you are sick of running or walking, try one of these different cardio workouts. If you want to get a fun, new, and challenging workout every time, sign up for MPowered Bootcamps. We offer great workouts the combine cardio and strength training for a great overall workout. Contact us today to get started!



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