Here’s what you need to know about this important form of exercise, and how you can get started, right now.

What is cardio?

Cardio is an umbrella term for aerobic exercises that raise your heart rate and strengthen your heart. Your heart is a muscle, after all, and strengthening it with targeted workouts can increase its ability to pump blood and deliver oxygen to your muscles, which in turn leads to increased fat burning.

The goal of cardio is to get your heart rate into the cardio zone, which is defined as 75-85% of your maximum heart rate, for at least 10 minutes. At this level, your body will increase blood delivery to your muscles, improve lung ventilation, and begin burning fat stores, which helps you lose weight.

Since every exerciser’s maximum heart rate is different, you’ll need to find a cardio workout with an intensity that’s right for you. To calculate your maximum heart rate, simply subtract your age from 220. If you’re 20, for example, then your maximum heart rate is 200, and your target zone is 150 to 170. If you’re 50, your maximum heart rate is 170, and your target cardio zone is 127 to 144.

What are the health benefits of cardio?

In addition to burning fat and strengthening your heart, cardio has been shown to:

Help prevent and treat dementia and Alzheimer’s
Improve the quality of sleep and reduce insomnia in some adults
Enhance people’s sex lives
Reduce the risk of heart attack or stroke
Control blood sugar levels and help prevent Type 2 diabetes
Improve lung capacity
Help burn fat and lose weight

However, if you have any ongoing health issues, consult your doctor before beginning a new exercise routine.

What are popular cardio exercises?

When you think of exercising, the first thing that pops into your mind is likely a cardio exercise. Here are some examples of exercises that will get your heart rate elevated.

Running: On a typical run, you will burn 100 calories per mile. However, running is a high-impact exercise, so it’s not a great choice for people with arthritis.
Exercise bike: Using an exercise bike is a great, low-impact way to burn calories and improve your cardiovascular endurance. Harvard University states that the number of calories burned during a 30-minute biking workout depends on the exerciser’s weight and ranges from 210 for a 125-pound person to 311 for a 185-pound person.
Elliptical: Elliptical workouts use an elliptical machine that makes for a low-impact workout. Because of this, exercisers with arthritis or joint problems can see great results with this type of workout.
Jumping rope: Unlike using an exercise bike or elliptical, jumping rope doesn’t require any expensive equipment, which means you can do it from the comfort of your home. All you need is a jump rope, and you’re good to go.
HIIT: HIIT, or high-intensity interval training, alternates between intervals of low-to-moderate intensity aerobic activity and very high-intensity exercise. By switching between these so quickly, these exercises push the exerciser’s body to the brink, before giving them a short period to rest.

Find a cardio trainer and start your cardio workout routine

You don’t need an expensive gym membership to get in shape and keep your heart healthy. With Tream, you can find workout videos from top cardio trainers and start your cardio routine right now from the comfort of your home — absolutely no signup required.

Finding a workout that fits your needs and intensity level is easy: just search by categories and tags until you find a trainer that you click with. New videos are uploaded every day, so you’ll never find yourself bored repeating the same old workout day-in and day-out. Just sort by new, most popular, or recommended to find a workout that gets you pumped, then follow your favorite trainer to get notified when they upload new videos.

Plus, our mobile-friendly platform makes it easy to take your workout on the go and squeeze in some heart-healthy, fat-burning exercise wherever you are.

Got questions for your trainer? Use our messaging system to get in touch with them and ask any questions you might have. When they respond, you’ll get notified, so you won’t be left waiting.

But Tream doesn’t just bring your own personal trainer into your living room — it brings the whole class too! Comment on your favorite videos to connect with other Tream users, ask questions, and motivate each other to reach your fitness goals.

Keeping your heart in tip-top shape is important, so don’t wait to get your blood pumping and your body moving. View our full selection of free cardio workout routines and start your workout right now — absolutely no signup required.

Disclaimer: The content on this website is never intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider for any questions you may have regarding a medical condition.