Cardio workouts are essential for overall health, fitness, and athletic performance. But what exactly qualifies as cardio exercise? Can walking be considered cardio? What about lifting weights or high-intensity interval training (HIIT)? In this guide, we’ll break down what counts as cardio and how to maximize its benefits.
What Is Cardio Exercise?
Cardio, short for cardiovascular exercise, refers to any activity that increases your heart rate and engages large muscle groups in a rhythmic, sustained manner. The Physical Activity Guidelines for Americans define aerobic activity as movement where:
- Large muscles are engaged (e.g., legs, arms, core)
- Movement is rhythmic and continuous (e.g., cycling, swimming, running)
- Exercise is sustained for an extended period (e.g., a 20-minute run)
Examples of Cardio Workouts:
- Running and jogging
- Cycling (indoor and outdoor)
- Swimming
- Rowing
- Jump rope workouts
- Dancing
- Stair climbing
- Elliptical training
- Rollerblading or roller skating
- Hiking and brisk walking
Does Heart Rate Determine What Counts as Cardio?
While heart rate can be a useful indicator, there’s no strict threshold that defines an activity as cardio. According to the American Heart Association (AHA):
- Moderate-intensity cardio occurs at 50-70% of your maximum heart rate.
- Vigorous-intensity cardio occurs at 70-85% of your maximum heart rate.
Instead of relying solely on heart rate, consider how the exercise feels:
- Moderate-intensity: You breathe heavier than usual, can hold a conversation, and may sweat slightly.
- Vigorous-intensity: You feel challenged, breathing is more difficult, and you can only speak in short phrases.
Does Walking Count as Cardio?
Yes! Walking is a great form of moderate-intensity aerobic exercise and meets the basic cardio guidelines. However, if your fitness goals involve improving endurance or increasing cardiovascular capacity, you may need to increase the intensity by:
- Walking at a brisker pace
- Adding inclines or hills
- Trying rucking (walking with a weighted backpack)
Does Lifting Weights Count as Cardio?
Generally, strength training is not considered cardio because it lacks the rhythmic, sustained movement required for aerobic exercise. However, exceptions include:
- Kettlebell endurance workouts (e.g., kettlebell half-marathon, kettlebell ladder workouts)
- Circuit training with minimal rest between sets
- Lightweight, high-rep training that maintains an elevated heart rate
While weight training offers numerous benefits, it’s best complemented with dedicated cardio workouts for optimal heart health.
Does HIIT Count as Cardio?
High-intensity interval training (HIIT) can be cardio-focused if structured correctly. True HIIT involves short, intense bursts of effort followed by rest, making it different from traditional steady-state cardio. However, many so-called HIIT workouts are mislabeled and may not provide the same aerobic benefits as continuous cardio exercise.
For effective cardio benefits, ensure your HIIT workouts include:
- Sustained aerobic movement (e.g., sprint intervals, cycling sprints)
- Minimal rest periods to keep the heart rate elevated
- A balance between aerobic and anaerobic efforts
Other Surprising Activities That Count as Cardio
Beyond traditional workouts, some daily activities also provide cardiovascular benefits:
- Yard work (mowing the lawn, raking leaves)
- Shoveling snow
- Playing recreational sports (tennis, soccer, basketball)
- Vigorous housework (scrubbing floors, washing windows)
If you’re looking to incorporate more cardio into your routine, check out this list of fun and effective aerobic workouts that can boost heart health and endurance.
Final Thoughts: Finding the Right Cardio for You
The best cardio workout is one that fits your goals, lifestyle, and preferences. Whether you choose running, cycling, swimming, or even dancing, the key is to stay consistent and challenge yourself over time. If your goal is to train for an event like a 5K, focus on a structured training plan that improves endurance and speed.
No matter what form of cardio you choose, remember: Movement is medicine, and every step counts toward better health!
