Training split
Cardio sessions keep you moving continuously to train your heart, lungs and endurance. They can be steady and easy, or short hard intervals, and both have a place in a balanced week.
Written by the GymStreak coaching teamUpdated
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Aerobic fitness is strongly linked with long-term health. The WHO and US physical activity guidelines recommend adults get at least 150 to 300 minutes a week of moderate-intensity activity, or 75 to 150 minutes of vigorous activity, alongside muscle-strengthening work on two or more days.
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Most weekly cardio can be moderate: you can talk in sentences but not sing. Add one or two harder interval sessions if your goal is fitness or performance. Low-impact machines such as bikes, rowers and ellipticals are easy on the joints and suit beginners; running and stairclimbing are weight-bearing, which also supports bone health. Build duration gradually.
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Choose the machine you enjoy and will repeat. Use heart rate zones to pace easy and hard sessions, and track time rather than calories, since machine calorie readouts are estimates.
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.
