20 Cardio Exercises That Deliver Huge Results
What’s the first thing you think of when you hear “cardio?” Probably the obvious culprits: running and riding. Or, you might think of the elliptical machine or even rowing. But there’s so much more to cardio than steady-state endurance workouts.
The best kind of cardio exercises are compound exercises, which involve multiple joints and more than one muscle group. “They improve coordination and elevate the heart rate quicker—plus, they allow a person to get a full-body workout in less time and mirror real-life movements,” says Sarah Gawron, an AFAA-certified trainer at Epic Hybrid Training and Solace in New York City. A high-impact HIIT workout like this one can often also burn more calories than a slow, steady-state cardio workout.
You should generally aim to do a cardio workout two to three times a week, says Gawron. “If someone is new to this kind of intense exercise, they’ll feel changes happen pretty quickly,” she adds. “It typically takes about three to four weeks for someone’s body to adjust enough to the training for them to see results.” This kind of total-body cardio training can help you lose weight and build strength over time.
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So ditch your usual workout and DIY a 20-minute circuit from the best cardio exercises below—Gawron recommends choosing six to eight, and resting for 30 seconds between each.
1. Skaters
How to do it: From a standing position, jump a few feet to your right side. Land on your right leg with your left knee bent in front of you, left arm at your side, and right arm raised, elbow bent at 90 degrees. Reverse the movement by hopping onto your left foot and repeating the same thing on the opposite side. That's one rep.
Recommended sets/reps: 6–8 sets of 8 reps.
What it works: “This works your hip abductor muscles and glutes,” says Gawron. That means it will help you build single-leg explosive power—and adding a bigger jump as you alternate legs will make it even more challenging.
2. Rollbacks
How to do it: Start in standing position. In one motion, sit down onto floor and roll back, driving hips and heels up towards the ceiling. Roll back to return feet to the ground and come to stand. That’s one rep.
Recommended sets/reps: 4–5 sets of 10 reps.
What it works: "Rollbacks work on coordination and mobility in addition to strengthening your core,” says Gawron.
3. Burpee 180 Jump
How to do it: Start in a squat stance, feet shoulder-width apart. Drop hips down and place palms on the floor. Jump back into a low plank and and lower yourself down to the ground. Peel your body up and reverse the movement, landing back in a squat. Hop around so your facing the opposite direction. Then repeat a burpee the other side. That’s one rep.
Recommended sets/reps: 6–8 sets of 8 reps.
What it works: “This is the ultimate total-body exercise: You’ll work your shoulders, chest, quadriceps, gluteus muscles, and hamstrings,” says Gawron. “Plus, the change in direction will work coordination and spatial awareness.”
4. Lateral Toe Taps
How to do it: Place a cone, dumbbell, kettlebell, or some kind of target between your feet. Begin with your right foot on top of the target, keeping your weight in your left foot. Quickly switch feet so that your left foot is on the target. That's one rep. Continue alternating feet while lightly tapping your toes on the target.
Recommended sets/reps: 6–8 sets of 8 reps.
What it works: “This is an excellent speed drill that works on hip activation in a single-leg stance,” says Gawron. “It also works your balance and stability.”
5. Mini-Band Frog Jumps
How to do it: Stand tall, with a mini resistance band placed below your knees, feet a little wider than hip-width and slightly turned out. Squat down and place your hands on the ground between your legs, keeping your chest and chin up. Spring off your bent legs, throwing your arms into the air so your body is fully extended at the top of the jump. Bring your arms back down as you land in the frog squat position. That’s one rep.
Recommended sets/reps: 6–8 sets of 8 reps.
What it works: “An explosive squat-jump movement, frog jumps work mobility in your hips, knees, and ankles,” says Gawron. “Using the band keeps your hips activated.”
6. Lateral Shuffle Taps
How to do it: Start in a quarter squat, feet wider than hip distance apart, shuffle a couple paces to the left, then touch the ground with the fingertips of your left hand. Shuffle back and touch the ground with your right hand once you reach your starting point. That’s one rep. Continue alternating.
Recommended sets/reps: 4–5 sets of 10 reps.
What it works: “This is another speed drill that really challenges your reaction time while working the whole lower body,” says Gawron.
7. Sit Outs
How to do it: Start in a table-top position, knees hovering slightly off the floor, shoulders over wrists, knees under hips. Kick one leg forward across the body, threading it under the other leg and lifting your opposite arm as you drop your hip to the floor. Kick heel back to return to start, then do the same on the opposite side. That’s one rep.
Recommended sets/reps: 4–5 sets of 10 reps.
What it works: “This is a dynamic movement that works your core, shoulders, quadriceps, and glutes, plus your mobility and coordination,” says Gawron. “It even improves cognitive function because it requires learning new motor patterns."
8. Bench Runners
How to do it: Stand directly in front of a box with your right foot firmly placed on top of it and your left foot on the floor. Quickly switch feet, touching the box with your left foot and then return to start. That's one rep.
Recommended sets/reps: 4–5 sets of 10 reps.
What it works: “This one will improve your agility, and strengthen your quads and glutes,” says Gawron.
9. Jump Rope
How to do it: Start with traditional jump rope movement. Keeping elbows close to ribs, start making big circles with both arms, maintaining a long/vertical spine. Then, explore different planes by jumping forward and backward as well as jumping laterally (or side to side).
Recommended sets/reps: 6–8 sets of 20 seconds.
What it works: “Jumping rope improves the elasticity and resilience in lower-body muscles,” says Gawron. “Also, it spikes heart rate quickly. Jumping forward and backward and laterally also works a person’s cognitive motor skills, requiring them to jump in and out of different planes.”
10. Overhead Walking Lunges
How to do it: Hold a resistance band or jump rope with both hands directly overhead, arms straight. Keeping your shoulders externally rotated (elbows facing away from ears) to support the back, step your left foot forward and bend both knees into a lunge. Press through your left heel to stand and step your right foot forward, lowering into a lunge. That’s one rep.
Recommended sets/reps: 4 sets of 12 reps.
What it works: “This move involves nearly every muscle, but it especially strengthens the quads, hamstrings, and glutes,” says Gawron. “And it builds stability in the shoulder girdle, while increasing core stability and strength.”
11. Banded Vertical Jacks
How to do it: Place a mini band above your ankles. Facing forward, jump and slice legs forward and backward, moving arms up and down, opposite of your legs. Focus on keeping resistance in the band while maintaining speed.
Recommended sets/reps: 4–5 sets of 10 reps.
What it works: “The added resistance in this take on a jumping jack works your hamstrings and your gluteus medius and maximus,” says Gawron.
12. Fast-Feet Drop
How to do it: Start in a quarter squat with a long spine and hips back. Begin moving feet quickly in place. Every five seconds, drop chest, thighs, and hips to the floor, then quickly jump back up to fast feet.
Recommended sets/reps: 6–8 reps of 20 seconds
What it works: “It’s a total-body movement that works reaction time and speed,” says Gawron.
13. Jumping Split Squat
How to do it: Extend your left leg behind you, ball of foot touching the ground. Keeping your chest upright and core tight, bend both knees to lower your hips until your legs form 90-degree angles. Drive through your right heel to spring off the ground into the air with straight legs. Land softly back in the lunge. That’s one rep.
Recommended sets/reps: 4 sets of 12 reps.
What it works: “This is a powerhouse exercises that works on core stability and strengthens your hamstrings, quadriceps, glutes, and calves," says Gawron.
14. Beast Shoulder Taps
How to do it: Start in a table-top position, knees hovering slightly off the floor. Keeping weight even between the upper body and lower body, lift one hand off the floor to touch the opposite shoulder. Return to center, then repeat on the other side. That’s one rep.
Recommended sets/reps: 6–8 sets of 8 reps.
What it works: “Shifting your weight like this works on core stability and strengthens your shoulders and quads,” says Gawron.
15. Mountain Climbers Pushup
How to do it: Start in a high plank, shoulders over wrists, hips tucked up toward belly button and ribs drawn toward hips. Drive one knee toward your chest, then return to start and repeat on the other side. After alternating eight times, perform two pushups, keeping your shoulders forward and elbows back toward ribs.
Recommended sets/reps: 6–8 sets of 20 seconds.
What it works: “This is another fantastic strength-and-conditioning movement, which also works on core stability,” says Gawron.
16. Dumbbell Thrusters
How to do it: Rack dumbbells on shoulders, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat. Explode back up to stand, using the momentum to push the dumbbells directly overhead until arms are fully extended. Pause, then lower the weights back to your shoulders as you squat. That’s one rep.
Recommended sets/reps: 6–8 sets of 8 reps.
What it works: “It’s a compound exercise that combines a squat and a press,” says Gawron. “It strengthens the entire body while improving stamina and endurance.”
17. Dumbbell Squat Cleans
How to do it: Start in a low squat with a dumbbell in each hand, resting on ground just outside of feet. That’s your starting position. Stand and rack weights on shoulders, while lowering back in to low squat. Return to standing and unrack weights, placing them back by your sides as you resume your start position. That’s one rep.
Recommended sets/reps: 4 sets of 12 reps.
What it works: “This is a multi-joint compound movement that increases strength and power through the entire body, mainly focusing on your shoulders, core, hips, and lower back,” says Gawron.
18. Dumbbell Seesaw Press
How to do it: Stand with feet hip-width apart and weights at your shoulders. Extend one weight to an overhead position while holding the opposite weight at the shoulder. Alternate the weights, allowing them to move at the same time. That’s one rep. (Use a a lower weight than you normally would for a shoulder press.)
Recommended sets/reps: 4 sets of 12 reps
What it works: “A metabolic conditioning exercise like this builds core and upper-body strength simultaneously,” says Gawron.
19. Pushup Bent-Over Rows
How to do it: Place a pair of dumbbells about shoulder-width apart on the floor. Grab the handles and position yourself in a high plank position. Lower your body down and then press back up. Jump feet behind weights and lift chest to 45-degree angle, knees still bent. Then, pull elbows back toward ribs. Place dumbbells back on floor and return to high plank position. That’s one rep.
Recommended sets/reps: 6-8 sets of 8 reps.
What it works: “This is a compound push/pull exercise—it combines strength and conditioning by transitioning from one position to the other,” says Gawron.
20. Suicide Sprints
How to do it: Place a cone or target 20 feet from your starting position and second one 20 feet farther than the first. Sprint to the first cone, touch it, and return to the starting position. Then sprint to the second cone and back to start. Continue running back and forth like this until time runs out. Alternatively, you can just choose one point, and sprint to and from it for the entire time.
Recommended sets/reps: 4 sets of 40 seconds.
What it works: “Sprinting is the most cardiovascular and explosive exercise,” says Gawron. “It also strengthens the entire lower body and burns fat thanks to the intensity and speed of every sprint.”
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