Muscle group
Cardio exercise trains your heart, lungs and circulation rather than one muscle. Any machine that keeps you moving continuously counts; the best one is the one you will use regularly.
Written by the GymStreak coaching teamUpdated
01
During cardio your heart pumps more blood and your lungs take in more oxygen to supply the working muscles. Regular training improves how well your body delivers and uses oxygen, often measured as VO2 max. The legs do most of the work on bikes, treadmills and stairclimbers; rowing machines and ellipticals with moving handles also involve the upper body.
02
The WHO and US physical activity guidelines recommend adults get at least 150 to 300 minutes of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, each week, plus muscle-strengthening activity on two or more days. Moderate intensity means you can talk but not sing. Build duration before intensity, and include easy sessions as well as harder intervals.
03
Low-impact machines (bike, elliptical, rower) are kind to the joints and suit beginners; treadmills and stairclimbers are weight-bearing and closer to everyday walking and climbing. Use heart rate zones to keep easy sessions easy.
BeginnerIntermediateAdvanced
Beginner cardio on the elliptical machine, for heart and lung fitness.
Beginner cardio on the rowing machine, for heart and lung fitness.
Beginner cardio on the spin bike, for heart and lung fitness.
Beginner cardio on the stairmaster, for heart and lung fitness.
Beginner cardio on the stationary bike, for heart and lung fitness.
Beginner cardio on the treadmill, for heart and lung fitness.
Free GymStreak calculators that go with cardio training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
