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Cardio Basics

Heart-rate zones, intensity and how to build endurance safely.

Guides

Featured Articles

The best of Cardio Basics, hand-picked by our coaches.

Woman jogging outdoors in pink shorts and a black top

Cardio for Beginners: Zones, Intensity and How to Start

Cardio does not have to mean running until you throw up. Learn the zones, start easy and build endurance the sustainable way.

Apr 15, 20251 min read

Movements

Popular Exercises

Master these moves — they build the most strength per minute.

Person performing a push-up

Push-Up

ChestTricepsShoulders

Athlete pressing a barbell on a bench

Chestintermediate

Bench Press

ChestTricepsShoulders

Man doing pull-ups on an outdoor bar

Pull-Up

Athlete lifting a barbell during a deadlift

Deadlift

HamstringsGlutesBack

Plans

Recommended Workouts

Sessions that fit this topic — follow along from home.

Full body workout session

General Fitnessbeginner

20-Minute Full-Body Workout

A no-equipment full-body session you can do in your living room — push, squat, hinge and core in one efficient circuit.

20 minBodyweightHome

Woman doing a core fitness session

General Fitnessbeginner

15-Minute Core Workout

A short, effective core session that builds stability, not just crunches. Perfect before work or as a finisher.

15 minBodyweightHome

Active person walking on a treadmill in the gym

Weight Lossbeginner

20-Minute Beginner Walking Workout

An interval-walking session designed for absolute beginners — steady, brisk and walkable for almost anyone.

20 minNoneOutdoor

Keep exploring

Related Topics

Beginner Fitness Fitness Fundamentals Workout Planning Strength Training Basics Cardio Basics Flexibility & Mobility Recovery & Rest Fitness Mistakes Home Fitness Basics Gym Basics Fitness Motivation Fitness Safety

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