12 Cardiovascular Endurance Exercises to Add to Your Fitness Routine

Are you looking to level up your fitness routine and boost your endurance? Incorporating cardio endurance exercises into your exercise routine can help you improve your stamina, burn calories, and enhance your heart health. 

In this blog, we’ll cover:

• What are cardiovascular endurance exercises?

• The benefits of cardiovascular endurance exercises

• 12 cardiovascular endurance exercises to try

Let’s get started!

What are cardiovascular endurance exercises?

Cardiovascular endurance exercises are activities that involve continuous, rhythmic movements, engaging large muscle groups and increasing the heart rate. These exercises improve the body’s capacity to efficiently transport oxygen and nutrients to working muscles, enabling them to perform for extended periods without fatigue. 

The benefits of cardiovascular endurance exercises

Prioritizing exercises for cardiovascular endurance can have a ton of benefits for both your mind and body, including: 

• Improved heart health: Cardio exercises strengthen the heart muscle, reducing the risk of heart diseases and improving overall cardiovascular health.

• Enhanced stamina: Regular cardio workouts lead to increased endurance, enabling you to engage in daily activities with less effort.

• Weight management: These exercises burn a significant number of calories, helping in weight loss and weight management efforts.

• Mood booster: Cardio workouts stimulate the release of endorphins, providing a natural mood lift and reducing stress.

• Increased lung capacity: Engaging in regular cardio exercises improves lung function, enhancing oxygen uptake and utilization.

• Reduced risk of chronic diseases: Regular cardiovascular exercise has been linked to a decreased risk of various chronic conditions, including diabetes, hypertension, and certain types of cancer.

12 cardiovascular endurance exercises to try

Interested in doing more cardio endurance exercises but not sure where to start? These 12 options are a great place to start, including: 

1. Rowing

2. Running or jogging 

3. Cycling

4. Swimming

5. Brisk walking

6. Dancing

7. High-intensity interval training (HIIT) 

8. Stair climbing

9. Hiking

10. Elliptical

11. Kickboxing

12. Circuit training

Let’s dig into each type of exercise, why it’s great for cardio endurance, and tips for maximizing its benefits. 

1. Rowing

Why it’s great for cardio endurance: Rowing engages multiple muscle groups simultaneously, providing a full-body workout. It’s also low-impact and suitable for all fitness levels.

Tips for maximizing benefits: Focus on proper form, maintain a steady rhythm, and gradually increase your intensity and duration.

2. Running or jogging

Why they’re great for cardio endurance: Running and jogging are accessible and highly effective for building endurance. They can also be tailored to suit various fitness levels.

Tips for maximizing benefits: Invest in proper footwear, warm up adequately, and gradually increase your distance and speed over time.

3. Cycling

Why it’s great for cardio endurance: Cycling is a low-impact exercise that offers a fantastic cardiovascular workout while being gentle on the joints.

Tips for maximizing benefits: Adjust the resistance to challenge yourself, maintain a steady pace, and vary terrain for added intensity.

4. Swimming

Why it’s great for cardio endurance: Swimming engages the entire body, providing a low-impact, high-intensity workout. It’s excellent for building endurance without stressing the joints.

Tips for maximizing benefits: Focus on proper strokes, incorporate interval training, and gradually increase laps or distance.

5. Brisk walking

Why it’s great for cardio endurance: Walking is a beginner-friendly exercise that can be done anywhere. It’s an effective way to gradually improve cardiovascular health.

Tips for maximizing benefits: Maintain a brisk pace, engage your arms, and incorporate hills or inclines for added intensity.

6. Dancing

Why it’s great for cardio endurance: Dancing is a fun way to get your heart pumping. It combines cardiovascular benefits with rhythm and coordination training.

Tips for maximizing benefits: Choose high-energy dance styles, keep movements vigorous, and maintain a consistent tempo.

7. High-intensity interval training (HIIT)

Why it’s great for cardio endurance: HIIT workouts alternate bursts of high-intensity exercise with short periods of rest. They are an efficient way to maximize cardio benefits in a shorter amount of time.

Tips for maximizing benefits: Push yourself during high-intensity intervals, ensure proper form, and allow adequate recovery.

Related Blog: 28 Best HIIT Exercises for Beginners

8. Stair climbing

Why it’s great for cardio endurance: Climbing stairs engages lower-body muscles and boosts cardiovascular endurance. It’s a versatile workout that can be adapted to various settings.

Tips for maximizing benefits: Use proper stair-climbing form, maintain a steady pace, and gradually increase your intensity.

9. Hiking

Why it’s great for cardio endurance: Hiking offers the benefits of both cardiovascular exercise and exposure to nature. It’s a fantastic way to challenge your endurance while enjoying the outdoors.

Tips for maximizing benefits: Choose trails with varying terrain, wear proper footwear, and start with manageable distances.

10. Elliptical

Why it’s great for cardio endurance: The elliptical machine provides a low-impact, full-body workout, making it suitable for individuals with joint concerns.

Tips for maximizing benefits: Focus on proper posture, adjust resistance levels, and vary your stride length and direction.

11. Kickboxing

Why it’s great for cardio endurance: Kickboxing combines martial arts techniques with high-intensity cardio, providing a dynamic and engaging workout.

Tips for maximizing benefits: Focus on form and technique, maintain a consistent pace, and incorporate a variety of strikes and kicks.

12. Circuit training

Why it’s great for cardio endurance: Circuit training involves a series of exercises performed in succession with minimal rest. It combines strength and cardio, delivering a comprehensive workout.

Tips for maximizing benefits: Choose circuit training exercises that target different muscle groups, maintain a brisk pace, and customize the circuit to your fitness level.

Related blog: Should You Do Cardio Before or After Weights?

Elevate your cardio endurance with Hydrow

Incorporating exercises to improve cardiovascular endurance into your fitness routine can significantly improve your overall health and well-being. From rowing to circuit training, there are numerous dynamic options to choose from. 

If you're particularly interested in rowing, consider investing in a rowing machine like Hydrow. Indoor rowers offer an immersive and efficient total-body workout, targeting 86% of your muscle groups in each rowing stroke. And, because rowing is both a cardio and strength workout, all you need is just 20 minutes to torch calories and build strength. 

Hydrow rowing machines also come with an extensive library of workout content led by our team of world-class Athletes and filmed in gorgeous locations around the world. Our rowing, yoga, Pilates, and circuit training workouts will transport you to stunning global destinations and keep you motivated to come back again and again.