Your Guide to the 12 Best Types of Cardio Exercise to Keep You Motivated and Moving

Looking to boost your fitness routine but feeling overwhelmed by all the cardio options out there? You're not alone. From the simplicity of a morning walk to the full-body intensity of rowing, cardio exercise comes in many forms—and each offers its own unique benefits for your health and fitness goals.

The beauty of cardio lies in its versatility: Whether you're a complete beginner or a seasoned athlete, there's always a perfect cardio workout waiting for you. Some exercises challenge your entire body, building strength while improving your cardiovascular health, while others offer a gentle way to stay active and maintain fitness.

In this guide, we'll explore the most effective types of cardio exercise, breaking down what makes each one special and helping you find the perfect fit for your lifestyle. Whether you're looking to lose weight, build endurance, or simply feel more energized throughout your day, understanding these different forms of cardio is your first step toward a more effective fitness journey.

The 12 best types of cardio exercise

These 12 cardio exercises offer something for everyone, whether you're just starting your fitness journey or looking to take your workouts to the next level. In no particular order, here are our picks for the best types of cardio exercise: 

• Rowing

• Running/jogging

• Swimming

• Cycling

• Jumping rope

• Dancing

• Walking

• Kickboxing

• Cross-country skiing or SkiErg

• Calisthenics

• Stair climbing

• Battle ropes

Let’s dig in deeper!

1. Rowing

If you're looking for the ultimate combination of cardio and strength training, rowing should be at the top of your list. This powerhouse workout engages a whopping 86% of your muscles while being gentle on your joints. 

A typical rowing session burns between 400–800 calories per hour while strengthening everything from your legs to your core and upper body. Modern rowing machines like Hydrow have revolutionized this workout, offering immersive experiences led by Olympic athletes and professional rowers.

Pro tip: Focus on the power coming from your legs first, then core, then arms. This sequence is key to maximizing your rowing workout and preventing injury.

2. Running/jogging

A classic cardio workout, running torches 400–600 calories per hour while strengthening your entire lower body. Whether you prefer the meditative rhythm of a long run or the heart-pumping intensity of sprints, running delivers serious cardiovascular benefits.

Pro tip: Start with a run-walk combination if you're new to running, and always invest in proper shoes.

3. Swimming

This zero-impact workout is a full-body calorie burner, using water resistance to strengthen muscles while improving your cardiovascular fitness. Swimming burns 400–700 calories per hour and is particularly great for those with joint issues or recovering from injuries. 

Pro tip: Master your breathing technique before focusing on speed or distance.

4. Cycling

Whether you're hitting the trails or spinning at home, cycling offers an excellent lower-body workout while burning 400–750 calories per hour. It's particularly effective for building leg strength and endurance without the impact of running.

Pro tip: Mix up your routine with intervals of high resistance and speed work.

5. Jumping rope

Don't let its simplicity fool you! Jumping rope is a serious calorie burner (500–800 calories per hour) that improves coordination and agility while strengthening your legs and shoulders.

Pro tip: Keep your jumps low and controlled for better endurance.

6. Dancing

Who says cardio can't be fun? Dancing burns 300–600 calories per hour while improving coordination, flexibility, and mood. From Zumba to hip-hop, there's a style for everyone.

Pro tip: Focus on having fun rather than perfect form—the more you enjoy it, the longer you'll stick with it.

7. Walking

The most accessible form of cardio, walking burns 200–400 calories per hour while being gentle on your joints. It's perfect for beginners or active recovery days.

Pro tip: Add inclines or pick up the pace to increase intensity as you build endurance.

8. Kickboxing

This high-energy workout combines martial arts with cardio, burning 450–800 calories per hour while building strength and coordination. It's great for stress relief, too!

Pro tip: Focus on form before adding speed to your punches and kicks.

9. Cross-country skiing/SkiErg

Similar to rowing in its full-body engagement, cross-country skiing (or using a SkiErg machine) burns 400–800 calories per hour while building total-body strength and endurance.

Pro tip: Keep your core engaged throughout the movement for maximum benefit.

10. Calisthenics

Bodyweight exercises like burpees, mountain climbers, and jump squats can be combined into circuits that burn 400–600 calories per hour while building strength and agility.

Pro tip: Start with basic moves and focus on form before increasing your speed.

11. Stair climbing

Whether on actual stairs or a machine, this lower-body burner torches 400–700 calories per hour while building serious leg strength and cardiovascular endurance.

Pro tip: Start with shorter intervals and gradually increase duration as your fitness improves.

12. Battle ropes

This intense upper-body workout burns 400–600 calories per hour while building shoulder and arm strength. It's perfect for adding variety to your cardio routine.

Pro tip: Keep your core engaged and feet planted firmly while performing rope movements.

The benefits of cardio exercise 

Regular cardio exercise is one of the most powerful tools for improving both your physical and mental well-being. While most people associate cardio with weight loss or endurance training, its benefits extend far beyond just burning calories, including: 

1. Improved heart health

Your heart is a muscle, and like any muscle, it becomes stronger with regular exercise. Cardiovascular exercise helps lower blood pressure, improve circulation, and reduce your risk of heart disease. Regular cardio workouts can even help lower your resting heart rate, a key indicator of cardiovascular fitness.

2. Enhanced energy and endurance

When you engage in regular cardio exercise, your body becomes more efficient at delivering oxygen to your muscles. This increased efficiency translates to more energy throughout your day and better stamina for all your activities, whether you're playing with your kids or tackling a challenging work project.

3. Weight management

Cardio exercise is indeed effective for burning calories and managing weight, but its benefits go beyond just the time you spend exercising. Many forms of cardio, especially those that engage multiple muscle groups, can boost your metabolism and continue burning calories even after your workout ends.

4. Stronger muscles and bones

While many people think of cardio as separate from strength training, certain types of cardio exercise can actually help build muscle strength and bone density. Full-body cardio workouts that incorporate resistance can be particularly effective at building overall strength while improving cardiovascular fitness.

5. Boosted mental health

The positive impact of cardio on mental health is well-documented. Regular cardio exercise releases endorphins—often called "feel-good hormones"—that can reduce stress, anxiety, and symptoms of depression. It can also improve sleep quality and boost cognitive function, helping you stay sharp and focused.

6. Better joint health and mobility 

Low-impact cardio exercises can help improve joint mobility and reduce stiffness without putting excessive stress on your body. This makes it easier to maintain an active lifestyle as you age and can help prevent common mobility issues.

These benefits make cardio exercise a crucial component of any well-rounded fitness routine. The key is finding the right type of cardio that you enjoy and that fits your fitness goals—whether that's improving overall health, building strength, or enhancing athletic performance.

Learn more: What Does Cardio Exercise Do? 15 Benefits for Your Mind and Body

Remember, the best cardio exercise is the one you'll stick with consistently. While all these options offer excellent benefits, consider starting with rowing if you're looking for the most efficient full-body workout that combines both cardio and strength training in one smooth, low-impact movement. Hydrow’s rowing machines and extensive library of rowing, yoga, Pilates, strength training, mobility training, and circuit training workouts will transport you to stunning global destinations and keep you motivated to come back again and again. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!