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Cardio Workouts

Build an Engine That Lasts.

Walking, running and cycling plans for every level — mostly easy, sometimes hard, always consistent.

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Featured Cardio Workout

All Levels · 30 min · Conversational pace

Zone 2 made simple: one pace, nasal breathing, and the aerobic base everything else runs on.

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Workout Plans

8-Week 5K PlanWalk-jog progressions three days a week.View Plan 150-Minute WeekHit the weekly cardio target painlessly.View Plan

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Cardio Workouts Guide

Cardio Basics: How Much and How Hard

The 150-minute guideline, perceived effort, and building your week around easy days.

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About Cardio Workouts

Cardio works best boring: about 150 minutes of easy effort weekly, plus one harder session if you enjoy it. Easy means conversational — if you can't talk, slow down.

Walking counts fully. Runners are made by months of easy miles, not by heroic weekend efforts.

Cardio Workout FAQ

How much cardio per week?

Around 150 minutes of moderate effort, or 75 vigorous — or any mix. Walking covers the moderate part.

Is running bad for knees?

Gradual running strengthens knees in most people; pain means backing off and progressing slower, not quitting.

Fast or slow for fat loss?

Total weekly minutes matter more than intensity. Pick the pace you'll repeat.

Should I do cardio before or after lifting?

Lift first for strength goals; separate days entirely is even better when possible.

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