How to Do Cardio Properly: 8 Effective Cardio Exercises for Burning Belly Fat

Are you looking to lose weight, increase endurance, or improve cardiovascular health but don't know how to do cardio effectively? In fact, international health organizations recommend that adults maintain at least 150 minutes of moderate-intensity aerobic activity per week to support heart health and reduce the risk of many chronic diseases.

However, many people experience unplanned workouts, quick fatigue, body aches, or give up after only a few weeks. The reason often comes from choosing an unsuitable type of cardio and overtraining from the start.

In this article, Tiptory will guide you on simple and easy-to-follow cardio exercises for beginners. You will learn how to incorporate exercises like running, cycling, swimming, or other aerobic activities into your weekly routine to boost fitness, burn calories effectively, and maintain a long-term exercise habit.

Part 1: How to incorporate cardio into your schedule

Exercise 1: How to do cardio safely with underlying health conditions

Consult your doctor before doing cardio

If you have chronic medical conditions or long-term health issues, talk to your doctor before changing your exercise program or starting cardio. This is a crucial step to help you choose appropriate physical activities and reduce the risk of unwanted complications.

• You should get a health check-up if you have heart disease, diabetes, high blood pressure, or respiratory-related conditions.
• Inform your doctor about your exercise goals, such as weight loss, increased endurance, or improved cardiovascular health.
• Ask about suitable cardio exercises for your physical condition and safe activity levels.

Choose exercises appropriate for your health condition

Not all cardio exercises are suitable for everyone. Certain health conditions may require you to avoid high-intensity activities or those that put significant stress on the body.

• People with back or joint pain should prioritize walking, cycling, or swimming over high-intensity running.
• People with heart conditions need to adhere to guidelines for target heart rate and exercise duration.
• People with diabetes should monitor blood sugar levels before and after exercise to ensure safety.

Train with a coach when starting out

In many cases, your doctor may recommend that you perform your first few training sessions under the guidance of a personal trainer or fitness professional.

• A coach will help you perform exercises with correct technique to minimize injuries.
• The training intensity will be adjusted to suit your physical condition and actual exercise capacity.
• You will be monitored for your body's reactions during cardio, which will help build a more effective and sustainable exercise plan.

Monitor your body during exercise

Regardless of the cardio you choose, always listen to your body and adjust when necessary.

• Stop exercising immediately if you experience chest pain, dizziness, shortness of breath, or irregular heartbeat.
• Gradually increase exercise intensity instead of trying to overexert yourself from the start.
• Maintain a regular exercise schedule to improve fitness and long-term health.

Exercise 2: Beginner cardio walking schedule

Start with short, easy sessions

If you're new to exercise or haven't been active for a while, build a walking habit gradually instead of trying to do too much from the start. This is one of the simplest, safest, and most suitable cardio exercises for most people.

• Begin by walking for about 5 minutes each day around your neighborhood, a park, or on a treadmill.
• Maintain a comfortable pace to allow your body to adapt to the new activity.
• Focus on forming a consistent exercise habit rather than being overly concerned with the distance covered.

Gradually increase daily walking time

Once you're used to exercising, gradually increase the duration of your workouts to improve cardiovascular endurance.

• Add about 1 minute of walking each day or every few sessions, depending on your physical condition.
• Continue this increase until you can walk continuously for 10 minutes without feeling overly tired.
• If you experience prolonged pain or discomfort, reduce the intensity and give your body more time to adapt.

Walk briskly to increase cardio effectiveness

Once you've reached the 10-minute mark, re-evaluate your walking speed to ensure the exercise benefits your cardiovascular system.

• Increase your walking speed so that your breathing is faster but you can still have a short conversation.
• Keep your back straight, look forward, and swing your arms naturally.
• Maintain a decisive, steady pace with a clear objective throughout the workout.

Aim for 30–45 minutes per session

After your body has adapted well to the exercise intensity, continue to increase your workout time.

• Gradually increase your walking duration until you reach 30–45 minutes per session.
• Maintain at least 3–5 sessions per week to improve cardiovascular health and increase endurance.
• You can combine brisk walking, light uphill walking, or vary the terrain to increase calorie-burning effectiveness.

Maintain consistency for long-term results

The effectiveness of cardio doesn't come from a few high-intensity sessions but from consistent effort over a long period.

• Create a walking schedule that fits your work and daily life.
• Track your time, distance, or steps to stay motivated.
• Prioritize stability and gradual progress to maintain long-term health and fitness.

Exercise 3: Swimming cardio to increase cardiovascular endurance

Start with simple swimming strokes

Swimming is an excellent full-body cardio exercise that improves cardiovascular health, builds endurance, and reduces stress on joints. It's a suitable choice for beginners, overweight individuals, or anyone looking for low-impact exercise.

• Choose a pool with depth and an environment suitable for your ability.
• Warm up your shoulders, neck, back, and legs thoroughly before entering the water.
• Focus on technique and breathing rather than trying to swim too fast.

Start with backstroke

Backstroke is a swimming style that helps the body get used to the water environment and activates many large muscle groups.

• Lie on your back in the water, keeping your body straight and relaxed.
• Alternately bring each arm over your head and then pull the water backward.
• Perform movements slowly to maintain balance and control your breathing.

Transition to breaststroke or use a kickboard

After getting used to the water, you can gradually increase the intensity with other swimming techniques.

• Breaststroke helps train arm, leg, and core muscles simultaneously.
• If you're not confident with your technique, use a kickboard to focus on improving your leg kick.
• Maintain a steady swimming rhythm, avoiding using too much force in the first few laps.

Gradually increase underwater cardio time

Beginners do not need to swim for too long from the very first session.

• The initial goal is to swim continuously or with short breaks for about 10 minutes.
• As your fitness improves, increase the workout duration by a few minutes each week.
• Aim for swimming sessions lasting 30–45 minutes to enhance cardiovascular endurance and energy-burning effectiveness.

Maintain a regular swimming habit

To achieve long-term benefits from cardio, consistency is more important than excessive intensity.

• Schedule 2–4 swimming sessions per week, depending on your physical condition.
• Combine various swimming styles to increase interest and engage more muscle groups.
• Track your swimming time or laps completed to assess progress over time.

Exercise 4: Proper cardio running for beginners

Start running at a suitable pace

Running is one of the most effective cardio exercises for increasing endurance, improving cardiovascular health, and helping to burn calories. If you're just starting, you don't need to set overly high goals; instead, focus on building a consistent exercise habit.

• Choose a safe running route around your neighborhood, a park, or a stadium.
• Warm up thoroughly before running to prepare your muscles and reduce the risk of injury.
• Maintain a moderate pace, enough for your body to adapt to the new exercise intensity.

Run until your body starts to feel tired

In your first few training sessions, let your body dictate the limit rather than forcing yourself to run for too long.

• Run until your legs start to feel tired or your pace noticeably slows down.
• Do not try to speed up when your body is showing signs of fatigue.
• Prioritize comfort and the ability to maintain a steady running rhythm.

Track time to improve fitness

Recording your results after each workout helps you easily assess your progress and stay motivated.

• Record the time or distance completed after each run.
• Increase your running duration slightly in subsequent sessions once your body has adapted.
• Maintain gradual progress to improve endurance without overexertion.

Maintain correct running posture

Correct running posture not only enhances cardio effectiveness but also prevents common injuries.

• Keep your shoulders relaxed and slightly pulled back.
• Look straight ahead, avoiding looking down too much.
• Lift your knees just enough to create a natural and fluid stride.
• Swing your arms rhythmically with your body's movement to maintain balance.

Gradually increase intensity safely

Once you're used to running, you can enhance your workout effectiveness by gradually increasing the duration or distance.

• Increase running duration by 5–10% per week instead of making sudden jumps.
• Combine walking and running if you're not yet strong enough to run continuously.
• Aim for sessions lasting 30–45 minutes to improve cardiovascular health and overall endurance.

Listen to your body throughout the training process

Persistence and suitability to your physical condition are always more important than overexerting yourself.

• Rest if you experience unusual pain or prolonged fatigue.
• Drink enough water before and after exercise.
• Maintain a regular running schedule each week for long-lasting and sustainable cardio benefits.

Exercise 5: Cycling cardio to effectively increase endurance

Start with short cycling sessions

Cycling is a popular form of cardio that helps improve cardiovascular health, increase endurance, and support calorie burning. It's also a suitable option for those who want to exercise without putting too much pressure on their knees and ankles.

• You can cycle outdoors or use a stationary bike at the gym.
• Choose a moderate intensity to allow your body to get used to the new activity.
• Focus on maintaining a steady pedaling rhythm rather than trying to go too fast or too far.

Aim for 15–30 minutes for the first few sessions

Beginners should not overexert themselves from the start, as this can lead to fatigue or loss of motivation.

• Start with cycling sessions lasting about 15–30 minutes.
• Maintain a comfortable pace, allowing you to still converse during the workout.
• As your fitness improves, gradually increase the duration or distance according to your ability.

Choose the right type of bike for your physical condition

Using the correct type of bike can make your cardio workout easier and safer.

• Stationary bikes at the gym are suitable for those who want to control exercise intensity.
• Outdoor bikes offer a better exercise experience and create more excitement during workouts.
• If you are concerned about endurance or maintaining speed, prioritize a recumbent bike. The reclined seat design provides better body support and reduces pressure on the lower back.

Maintain correct cycling posture

Proper posture helps enhance workout effectiveness and prevents unnecessary injuries.

• Keep your back straight and shoulders relaxed throughout the cycling session.
• Adjust the seat height appropriately so that your knees are not overly bent.
• Pedal evenly with both feet, avoiding putting too much force on one side of your body.

Gradually increase intensity to improve fitness

Once your body has adapted to the activity, you can enhance cardio effectiveness by reasonably increasing the challenge.

• Increase cycling duration step by step instead of making sudden changes.
• Incorporate short bursts of speed to improve cardiovascular endurance.
• Aim for sessions lasting 30–45 minutes to enhance fitness and support effective weight management.

Maintain a regular cycling habit

The effectiveness of cardio comes from persistence over a long period.

• Schedule 3–5 cycling sessions per week.
• Track time, distance, or calories burned to stay motivated.
• Combine cycling with other forms of exercise to develop comprehensive fitness and maintain interest in your workouts.

Exercise 6: Incorporating cardio between weightlifting sets

Insert cardio between sets to increase workout effectiveness

If you have limited time but still want to increase cardiovascular endurance and build muscle, you can incorporate cardio between weightlifting sets. This method helps maintain a higher heart rate throughout the workout, while also increasing calorie expenditure.

• Perform your weightlifting exercises as planned.
• After each set, instead of resting completely, spend 2–3 minutes on a short cardio exercise.
• Repeat this process throughout the workout to maximize exercise time.

Choose short, high-intensity cardio exercises

Simple exercises that can quickly elevate your heart rate are most suitable during the transition between sets.

• Jumping Jacks.
• High knees in place.
• Short sprints if space allows.
• Mountain Climbers.
• Jump rope at a moderate pace.

Replace passive rest time

Instead of sitting or standing still between sets, short cardio keeps your body active and maintains workout intensity.

• Maintain a steady heart rate throughout the workout.
• Increase energy burning even when the workout time is not too long.
• Makes a 45–60 minute workout more effective.

Help overcome plateaus

Many long-term exercisers often experience a plateau where their weight or fitness no longer improves as before. Combining cardio with weightlifting can provide a new stimulus for the body.

• Increase calorie expenditure in each workout.
• Promote cardiovascular and muscular adaptation.
• Support improved endurance and overall athletic performance.

Adjust intensity to suit your fitness level

Not everyone needs to do high-intensity cardio between weightlifting sets. The level of activity should be adjusted according to experience and personal goals.

• Beginners should choose light to moderate exercises.
• Experienced individuals can increase the speed or difficulty of their cardio exercises.
• If you feel dizzy, out of breath, or unable to complete the next weightlifting sets, reduce the intensity or extend your rest time.

Prioritize quality over quantity

The goal of this method is to increase workout efficiency, not to exhaust the body.

• Maintain correct technique in both weight training and cardio exercises.
• Drink enough water throughout the workout.
• Monitor your body's response to adjust the exercise volume appropriately and sustainably.

Exercise 7: Jump rope cardio to boost calorie burning

Warm up and cool down with jump rope

Jump rope is a simple yet highly effective cardio exercise for increasing heart rate, improving endurance, and burning calories. You can use jump rope as part of your warm-up before a workout or perform it at the end of your session to enhance physical activity.

• Prepare a jump rope of appropriate length for your height.
• Choose a flat surface with good elasticity to reduce joint pressure.
• Start at a slow pace to get your body accustomed to the rhythm of movement.

Perform basic jumping steps

Beginners should prioritize simple movements to build technique and endurance.

• Jump with both feet close together.
• Land gently on the balls of your feet.
• Keep elbows close to your body and rotate the rope mainly with your wrists.
• Maintain a steady breathing rhythm throughout the exercise.

Change jumping direction to increase cardio effectiveness

Once you are comfortable with the basic movements, you can add variations to increase flexibility and avoid boredom.

• Jump slightly to the left and right instead of continuously landing in one spot.
• Perform short jumps and control your body's center of gravity well.
• Maintain smooth movements to reduce pressure on your knees and ankles.

Combine high knees with jump rope

High knees help strengthen your leg and abdominal muscles, while also increasing your heart rate faster.

• Alternate lifting your knees high while jumping.
• Keep your torso straight and slightly engage your abdominal muscles.
• Start with short durations and gradually increase as tolerated.

Try double unders when experienced

Double unders are an advanced technique where the rope passes under your feet twice in a single jump. This exercise helps improve cardiovascular endurance and coordination.

• Only attempt this when you have mastered basic jump rope techniques.
• Increase the height of each jump to allow enough time for the rope to pass twice.
• Maintain a fast and steady rope rotation using your wrists instead of your entire arms.

Gradually increase workout duration

To enhance the effectiveness of your cardio workout, increase the exercise volume step by step.

• Beginners can start with 5–10 minutes per session.
• Break it into several short sets if you cannot jump continuously.
• Gradually increase the duration to 15–30 minutes depending on your fitness goals and body capacity.

Tips for safe jump roping

Correct jump rope technique helps reduce injuries and maintain long-term exercise effectiveness.

• Wear athletic shoes with good shock absorption.
• Avoid landing on your entire foot or heel.
• Rest and adjust intensity if you experience joint pain or excessive fatigue.
• Combine jump rope with other cardio exercises for comprehensive fitness development.

Exercise 8: Utilize stairs for cardio

Turn stair climbing into a daily cardio exercise

If you don't have time for a formal workout, stair climbing is a simple way to increase physical activity and burn extra calories throughout the day. It's an easy form of cardio, requires no equipment, and can be done at home, work, or in apartment buildings.

• Take the stairs instead of the elevator whenever possible.
• Utilize short periods throughout the day to be active.
• Maintain a regular habit to improve cardiovascular health and fitness.

Start with small goals

Beginners should not try to climb too many floors right away.

• Start by walking or quickly climbing one flight of stairs.
• Take a short break if you feel out of breath or tired.
• Gradually increase the number of floors according to your ability and your body's adaptation.

Increase intensity as fitness improves

After some training, you can enhance cardio effectiveness by increasing the difficulty.

• Climb more floors in each session.
• Increase your speed when ascending stairs.
• Combine walking down and climbing up several consecutive times to extend the exercise duration.

Why does stair climbing burn a lot of energy?

Stair climbing requires the body to continuously lift its entire weight vertically. This makes the heart, lungs, and major muscle groups work harder than walking on a flat surface.

• Rapidly and effectively increases heart rate.
• Strongly engages thigh, glute, and calf muscles.
• Supports improved cardiovascular endurance and overall physical activity.
• Helps increase calorie expenditure in a short amount of time.

Maintain correct technique when climbing stairs

Proper posture helps reduce joint pressure and the risk of injury.

• Keep your back straight and look straight ahead.
• Step firmly on each stair.
• Use the handrail when needed for added safety.
• Avoid leaning forward or stepping too quickly.

Maintain the habit for long-term results

Stair climbing is simple but can provide significant benefits if done regularly.

• Combine with walking, running, or other cardio exercises to increase workout effectiveness.
• Track the number of floors or time spent climbing stairs each day to stay motivated.
• Maintain consistency several days a week to improve fitness and support sustainable weight management.

Part 2: Tips for Maximizing Belly Fat Burning Cardio

Step 1: Choose appropriate attire for cardio

Prioritize athletic shoes that provide good foot support

During cardio workouts, especially when running, jumping rope, or performing plyometric movements, the feet and leg joints bear greater pressure than usual. Therefore, choosing the right shoes plays a crucial role in protecting the body and enhancing workout effectiveness.

• Choose athletic shoes with good cushioning to reduce impact on your feet and knees.
• Opt for shoes that provide arch support suitable for your foot structure.
• Ensure shoes fit well, not too tight or too loose, to prevent blisters and discomfort during exercise.
• Replace shoes when the sole wears out or elasticity decreases to maintain safety during workouts.

Wear comfortable and easy-to-move clothing

Appropriate clothing allows your body to move more flexibly and provides comfort throughout your cardio session.

• Choose clothes with good stretch that don't restrict movement.
• Opt for sleek designs that fit your body well.
• Avoid wearing overly thick or tight clothing that causes discomfort during prolonged exercise.

Use moisture-wicking materials

During cardio, the body often sweats a lot to regulate temperature. Clothing that can wick away moisture and breathe well will help you feel more comfortable.

• Prioritize lightweight, breathable, and quick-drying athletic fabrics.
• Avoid clothing that retains water or absorbs sweat poorly.
• Change into dry clothes after your workout to prevent feeling cold or uncomfortable.

Choose attire suitable for each cardio exercise

Each type of exercise has different requirements for clothing and footwear.

• Running requires specialized shoes with good shock absorption.
• Jump rope needs shoes with high stability and ankle support.
• Cycling requires snug clothing to avoid entanglement during movement.
• Brisk walking or stair climbing can use versatile athletic shoes with moderate cushioning.

Invest wisely for more effective training

Workout attire and shoes do not directly determine results, but they contribute to safe, comfortable exercise and maintaining a long-term cardio habit.

• Reduce the risk of foot pain, joint pain, and exercise-induced injuries.
• Increase confidence and comfort in each workout.
• Support stable and sustainable workout performance over time.

Step 2: Stretch properly after cardio

Allocate time for stretching after each workout

After completing a cardio workout, muscles are often tense and fatigued. Performing proper stretching helps the body recover better, reduces muscle stiffness, and supports maintaining flexible mobility.

• Dedicate 5–10 minutes at the end of your workout to stretching exercises.
• Perform slowly, with control, and coordinate with steady breathing.
• Avoid stretching too hard to cause pain or discomfort.

Focus on major muscle groups

Prioritize stretching the muscle groups that were most active during your cardio session to support more effective recovery.

• Quadriceps and hamstrings.
• Calf muscles.
• Hip and glute muscles.
• Lower back and shoulder areas if they were heavily involved in the activity.

Perform gentle movement exercises

Flexible movement exercises can help the body gradually return to a resting state after high-intensity activity.

• High leg kicks with appropriate range of motion.
• Hip circles to increase hip joint flexibility.
• Shoulder and arm rotations to reduce stiffness in the upper body.
• Walk slowly for a few minutes before performing static stretches.

Gradually reduce intensity before ending the workout

Instead of stopping abruptly, allow your body time to adapt to a resting state.

• Walk slowly or perform light activity for a few minutes.
• If possible, you can exercise for about 5 minutes on an elliptical machine at low intensity.
• Monitor your breathing and heart rate until your body feels more comfortable.

Benefits of stretching after cardio

Stretching is an often-overlooked step but plays an important role in the training and recovery process.

• Helps reduce the risk of injury due to stiff muscles.
• Improves flexibility and range of motion in joints.
• Helps the body recover faster after exercise.
• Maintains long-term mobility and endurance.

Make stretching a mandatory habit

The effectiveness of cardio exercises comes not only from the workout itself but also depends on the body's recovery ability.

• Do not skip the stretching step, regardless of whether the workout is short or long.
• Perform regularly after each run, bike ride, jump rope session, or brisk walk.
• Combine stretching with adequate rest to optimize workout effectiveness and protect musculoskeletal health in the long run.

Step 3: Increase cardio duration correctly

Start at a level appropriate for your fitness

If you are new to cardio, you should not increase your workout duration too quickly. Starting at a low intensity allows your body time to adapt, reduces the risk of injury, and helps maintain a long-term exercise habit.

• Add about 10–15 minutes of cardio to your current workout schedule.
• Choose easy-to-perform activities like brisk walking, cycling, or light jump rope.
• Prioritize consistency over overexertion in the first few weeks.

Increase workout duration gradually

The body needs time to adapt to new exercise loads. Gradually increasing cardio duration will help improve endurance safely and sustainably.

• Add about 5 minutes each week if your body responds well.
• Monitor your fatigue level after each session to adjust accordingly.
• Maintain a slow increase rather than sudden changes.

Aim for 30–45 minutes per session

As your fitness improves, you can gradually increase your workout time to optimize benefits for cardiovascular health and calorie burning.

• Set a goal of 30–45 minutes of cardio per session.
• Maintain 3–5 sessions per week depending on your goals and schedule.
• Combine various forms of cardio to avoid boredom and develop overall fitness.

Increase workout intensity reasonably

Not only duration, but cardio intensity also needs to be increased gradually. Increasing too quickly can overload the body and reduce workout effectiveness.

• Do not start immediately with overly difficult goals like continuous long-distance running.
• Begin with brisk walking combined with short running intervals.
• Gradually increase running time or distance as endurance improves.
• Listen to your body and adjust your pace to your current ability.

Track progress to stay motivated

Recording your workout results helps you easily notice your own changes and maintain a long-term exercise habit.

• Track time, distance, or calories burned after each session.
• Set small weekly or monthly goals.
• Celebrate progress milestones to boost workout motivation.

Prioritize sustainability over accelerating too quickly

In cardio, steady progress is always more effective than trying to achieve quick results in a short time.

• Increase duration and intensity according to your body's actual capacity.
• Allow adequate rest between workouts.
• Consistently maintain your workout schedule to improve cardiovascular health, endurance, and overall fitness in the long term.

Step 4: Increase cardio difficulty with light weights

Incorporate light weights to enhance cardio effectiveness

Once your body is accustomed to basic cardio exercises, you can use dumbbells or wrist weights to add an extra challenge. This method helps muscles work harder, while increasing energy expenditure during your workout.

• Choose light weights, typically from 0.5–2.5 kg.
• Start with a lower weight to allow your body to gradually adapt.
• Prioritize correct technique before increasing the weight.

Apply to suitable cardio exercises

Light weights can be combined with various forms of cardio to increase exercise intensity without significantly altering your workout routine.

• Brisk walking on a treadmill or outdoors.
• Running at a moderate intensity.
• Short periods of jumping rope.
• Performing home cardio exercises such as step-ups or high knees.

Benefits of cardio with light weights

Adding appropriate weight can enhance workout effectiveness when done correctly.

• Increases the challenge for muscles.
• Helps improve muscular endurance and cardiovascular endurance.
• Increases calorie expenditure within the same workout duration.
• Helps diversify cardio routines, reducing boredom.

Use weights for an appropriate duration

While light weights can increase workout effectiveness, using them for too long can place unnecessary stress on the musculoskeletal system.

• Only wear wrist or ankle weights for short periods.
• Limit each use to about 5–10 minutes.
• Remove weights if you experience pain, discomfort, or loss of control during movements.

Notes to avoid injury

Increasing weight during cardio should be done carefully to protect joints and connective tissues.

• Do not choose weights that are too heavy for your fitness level.
• Maintain correct posture throughout the exercise.
• Avoid sudden jerky movements or losing control while carrying weights.
• Individuals with a history of joint, tendon, or ligament injuries should consult a professional before applying this method.

Increase intensity in stages

Workout effectiveness comes from stable progress rather than increasing difficulty too quickly.

• Start with short durations and light weights.
• Monitor your body's response after each workout.
• Only increase weight or duration when you have fully adapted to the current level.
• Combine light weights with other cardio exercises for comprehensive and sustainable physical development.

Step 5: How to calculate target heart rate for cardio

Understand what target heart rate is

Target heart rate is the ideal heart rate range to be achieved during cardio exercise to optimize cardiovascular conditioning and endurance. Monitoring your heart rate during exercise helps you know if your workout intensity is too low, appropriate, or too high.

• Helps improve workout effectiveness.
• Helps control exercise intensity more safely.
• Suitable for those doing cardio for weight loss, improving cardiovascular health, or increasing endurance.

How to calculate target heart rate for moderate intensity

A simple formula often used to estimate target heart rate is:

• Estimated maximum heart rate = 220 - age.
• Target heart rate for moderate intensity = Maximum heart rate × 70%.

Formula:

Target heart rate = (220 - age) × 0.70

This level is suitable for beginners or those building a fitness foundation.

Example of calculating heart rate for cardio

Suppose you are 35 years old:

• 220 - 35 = 185 beats/minute.
• 185 × 0.70 = 129.5 beats/minute.

Thus, the target heart rate for moderate-intensity cardio for a 35-year-old is approximately 130 beats/minute.

Adjust according to fitness level

As your fitness improves, you can exercise at a higher intensity by increasing the percentage of your maximum heart rate.

• Beginners: approximately 60–70% of maximum heart rate.
• Regular exercisers: approximately 70–80% of maximum heart rate.
• Individuals with good fitness: approximately 80–90% of maximum heart rate.

Example for a 35-year-old:

• 80% of maximum heart rate: 185 × 0.80 = 148 beats/minute.
• 90% of maximum heart rate: 185 × 0.90 = 167 beats/minute.

How to monitor heart rate during exercise

Regular heart rate checks help you stay in the desired training zone.

• Use a sports watch or heart rate monitor band.
• Measure heart rate by placing fingers on your wrist or carotid artery for 15 seconds and multiplying by 4.
• Check periodically during running, cycling, or other cardio exercises.

Notes when applying the formula

The 220 minus age formula is an estimate and not absolutely precise for everyone.

• Actual heart rate may vary depending on gender, physical condition, and health status.
• Individuals with heart disease, high blood pressure, or chronic conditions should consult a doctor before applying exercise heart rate zones.
• Do not try to maintain an excessively high heart rate for too long if your body has not adapted.

Prioritize body sensation in addition to numbers

Heart rate is a useful tool, but not the only factor determining cardio effectiveness.

• You should feel breathing faster but still able to speak in short sentences when exercising at moderate intensity.
• If dizziness, chest pain, or unusual shortness of breath occurs, reduce intensity or stop exercising immediately.
• Combine heart rate monitoring with your body's actual sensations to build a safe and effective long-term cardio program.

Step 6: Use a heart rate monitor for cardio

Wear heart rate monitoring devices to control workout intensity

Monitoring your heart rate during cardio is an effective way to know if you're exercising at the right intensity. Modern heart rate monitors allow exercisers to easily track their body's condition in real-time and adjust workouts to suit their health goals.

• Helps maintain heart rate within the target training zone.
• Helps optimize calorie burning and improve cardiovascular endurance.
• Reduces the risk of overtraining or not exercising at sufficient intensity.

Choose a device that suits your needs

There are many types of heart rate monitoring devices on the market with different features.

• Basic models usually display current heart rate.
• Advanced devices can track calories burned, distance traveled, workout time, and sleep quality.
• Smartwatches and fitness trackers are popular choices for cardio exercisers.

Wear the device correctly for accuracy

The accuracy of the data depends heavily on how the device is used.

• Wear the device snugly but not too tightly on your wrist.
• Ensure the sensor has good contact with the skin.
• Follow the manufacturer's instructions for setup and use.
• Check battery or charge level before each workout.

Monitor heart rate throughout the workout

Regular heart rate observation helps you actively adjust your workout pace.

• Check heart rate during brisk walking, running, cycling, or jumping rope.
• Increase or decrease exercise intensity to stay within the target heart rate zone.
• Monitor heart rate changes between warm-up, main workout, and recovery phases.

Combine data with your body's actual sensations

Heart rate monitors are useful tools but should not be solely relied upon for numbers.

• Pay attention to feelings of fatigue, breathing rate, and actual exercise capacity.
• Reduce intensity if dizziness, shortness of breath, or exhaustion occurs.
• Prioritize safety and the ability to sustain long-term exercise.

Utilize data to improve cardio effectiveness

Information gathered from tracking devices can help you build a more scientific workout plan.

• Compare heart rate and performance between workouts.
• Assess progress in cardiovascular endurance over time.
• Adjust cardio duration and intensity based on actual data.
• Maintain clear workout goals to achieve stable and sustainable results.

Part 3: Should you join cardio classes for weight loss?

Step 1: Join an indoor cycling class (Spinning)

Experience high-intensity cardio with spinning

Spinning is a popular form of indoor cycling thanks to its effective calorie-burning ability, improvement of cardiovascular endurance, and group workout motivation. Classes are usually held at gyms, fitness centers, or specialized cycling studios.

• Each participant uses their own exercise bike.
• Instructors guide and adjust intensity throughout the session.
• Suitable for various fitness levels due to the ability to change the bike's resistance.

Familiarize yourself with the structure of a spinning session

A spinning session typically lasts 30–60 minutes and is designed in stages to help the body adapt to the exercise intensity.

• Start with a gentle warm-up.
• Gradually increase speed and difficulty during the main workout.
• Alternate short bursts of speed to stimulate the cardiovascular system.
• Conclude with a cool-down phase and stretching.

Perform short sprints

Many spinning classes use high-intensity interval training to enhance cardio effectiveness.

• Perform short periods of fast cycling.
• Alternate with slower cycling phases for recovery.
• Helps improve endurance, stamina, and energy expenditure.

Music and visuals help boost workout motivation

One of the attractions of spinning is the vibrant atmosphere in the class.

• Many classes use music synced to the workout pace.
• Some studios integrate projection screens or simulate real cycling routes.
• Creates excitement and helps participants maintain motivation better.

Diversify cardio exercises

Maintaining a single form of exercise for a long time can lead to bodily adaptation and reduce workout enthusiasm. Regularly changing exercise methods is an effective way to develop overall fitness.

• Combine spinning with running, brisk walking, or swimming.
• Alternate between cardio and strength training.
• Add stretching exercises to increase flexibility and aid recovery.

Maintain variety for long-term results

Many fitness experts recommend changing workout programs weekly or daily to continuously provide new stimuli to the body.

• Combine strength training, high-intensity cardio, and moderate-intensity cardio.
• Vary exercise forms to avoid boredom.
• Build a balanced workout schedule to sustainably improve cardiovascular health, muscle strength, and overall physical ability.

Step 2: Join a step aerobics class

Effective cardio with step aerobics

Step aerobics is a form of cardio that combines stepping up, stepping down, and moving around a raised platform. This exercise helps increase heart rate, improve cardiovascular endurance, and aids in toning various muscle groups throughout the body.

• Suitable for people who want to increase activity and burn calories.
• Combines cardio with lower body strength training.
• Intensity can be adjusted through the step height and execution speed.

Get familiar with the step platform

In classes, participants will use a raised platform with a height of about 10–30 cm, depending on their skill level and training goals.

• Step up and down the platform according to the instructor's guidance.
• Perform rhythmic and controlled movements.
• Maintain correct posture to minimize pressure on the knees and ankles.

Perform various types of movements

The characteristic feature of step aerobics is the variety of movement combinations.

• Stepping forward and backward on the platform.
• Moving side to side.
• Combining turns or changes of direction.
• Performing continuous sequences of movements to the rhythm of music.

Continuous variation makes the workout more interesting and enhances the body's movement coordination.

Strengthen muscles and cardiovascular endurance

In addition to improving the cardiovascular system, step aerobics also helps activate many important muscle groups.

• Strengthens quadriceps and hamstrings.
• Aids in developing gluteal muscles and calves.
• Improves balance and body flexibility.
• Increases calorie expenditure in each workout session.

Join a class for correct technique

Step aerobics classes at gyms typically last 30–60 minutes and are led by professional instructors.

• The instructor will demonstrate each sequence of movements for participants to follow.
• Workout intensity is gradually increased throughout the class.
• Beginners can easily get acquainted thanks to visual instructions.

Notes for safe exercise

Step aerobics offers many benefits but requires correct technique to avoid injury.

• Wear athletic shoes with good grip and shock absorption.
• Place your entire foot on the platform when stepping up.
• Keep your back straight and lightly engage your core during the exercise.
• Reduce platform height or exercise speed if you feel overwhelmed.

Combine step aerobics with other exercises

For comprehensive workout effectiveness, you should combine step aerobics with various other forms of exercise.

• Alternate with brisk walking, running, or cycling.
• Add strength training exercises to develop balanced muscles.
• Maintain a regular workout schedule to improve cardiovascular health and long-term fitness.

Step 3: Join a boot camp class to enhance cardio

What is boot camp?

Boot camp is a high-intensity training format that combines cardio, strength, and endurance in a single session. The program is often structured like military training, with continuous exercises that provide a full-body workout and burn a lot of energy in a short time.

• Suitable for those who want to improve overall fitness.
• Combines multiple exercise forms in one session.
• Motivating due to the group training environment.

Perform multiple exercises in one session

A boot camp session typically lasts 30–60 minutes, with exercises arranged in circuits or time intervals.

• Jump squats to increase heart rate and endurance.
• Push-ups to develop upper body strength.
• Squats to strengthen thigh and glute muscles.
• Sprinting or speed exercises to improve cardiovascular capacity.

Exercises are performed continuously with short rest periods to maintain high intensity.

Health benefits of boot camp

Thanks to the combination of cardio and strength exercises, boot camp offers many benefits to participants.

• Enhances cardiovascular health.
• Supports calorie burning and weight control.
• Improves muscle strength and endurance.
• Enhances full-body coordination.

Follow a clear program schedule

Most boot camp courses are designed in stages to help participants progress over time.

• Program duration typically ranges from 3–6 weeks.
• Common training schedule is 1–3 sessions per week.
• Intensity is gradually increased as fitness improves.

Following the schedule helps the body adapt better and reduces the risk of giving up midway.

Choose a suitable class

Boot camp is currently offered at various locations, from gyms to community sports centers.

• Find a class with experienced instructors.
• Prioritize a program that matches your current fitness level.
• Inquire about the intensity and content of the workout if you are a beginner.

Notes when doing boot camp

Due to its inherently high intensity, participants need to prepare well to ensure safety.

• Warm up thoroughly before each session.
• Drink enough water during and after exercise.
• Rest appropriately between sessions for body recovery.
• Adjust intensity if you feel overwhelmed or experience unusual fatigue.

Combine boot camp with other cardio forms

To develop comprehensive fitness and maintain motivation, you should diversify your exercise program.

• Alternate boot camp with running, cycling, or swimming.
• Incorporate stretching exercises to aid recovery.
• Maintain a regular exercise schedule to improve cardiovascular health, strength, and endurance long-term.

Step 4: Join a water aerobics class

Gentle cardio with water aerobics

Water aerobics or water jogging is an ideal choice for those recovering from knee or leg injuries, or who want to do cardio without putting too much pressure on their joints. Thanks to the buoyancy of water, the body is better supported while still maintaining effective cardiovascular exercise.

• Suitable for overweight individuals, the elderly, or those recovering from injury.
• Helps build endurance without putting significant stress on the musculoskeletal system.
• Supports full-body movement in a safer environment compared to many land-based exercises.

Join specialized classes

Water aerobics classes are often held at gym pools, sports centers, or community recreation facilities.

• Each session typically lasts 45–60 minutes.
• Instructors guide movements suitable for different fitness levels.
• Beginners can easily adapt due to the water environment supporting movement.

Perform cardio exercises in water

During the workout, participants perform various movements to increase heart rate and improve fitness.

• Running in place or moving within the water.
• Performing gentle jumping movements.
• Combining arm and leg movements to increase full-body workout effectiveness.
• Maintaining a continuous pace to stimulate efficient cardiovascular system activity.

Incorporate strength-enhancing equipment

Many classes use specialized equipment to increase difficulty and engage muscles more.

• Handheld water dumbbells that create resistance when moved.
• Flotation devices to assist with balance or add challenge to the body.
• Specialized equipment that combines cardio and muscle strength training.

Benefits of water aerobics

The water environment offers many advantages that conventional cardio exercises cannot easily provide.

• Reduces pressure on knees, hips, and ankles.
• Helps improve cardiovascular health and endurance.
• Enhances the body's range of motion and flexibility.
• Supports calorie burning and weight control.
• Reduces the risk of impact injuries.

Notes for safe exercise

Even though it's a low-impact exercise, participants still need to adhere to safety guidelines.

• Warm up before entering the water.
• Drink enough water before and after the session.
• Perform movements exactly as instructed by the trainer.
• Stop exercising and inform the instructor if unusual pain or discomfort occurs.

Combine with other forms of cardio

As your physical condition improves, you can combine water aerobics with other activities to enhance workout effectiveness.

• Walk briskly or cycle on days you don't do water exercises.
• Add strength training exercises to develop balanced muscles.
• Maintain a regular exercise schedule to improve cardiovascular health and long-term fitness.

Step 5: Do Zumba to boost cardio

Zumba is a cardio form that combines dance

Zumba is a cardio workout that uses energetic Latin dance moves. It's a suitable option for those who want to improve cardiovascular health, burn calories, and increase physical activity without feeling the pressure of traditional exercises.

• Combines music and full-body movement.
• Suitable for various ages and fitness levels.
• Creates a fun atmosphere and is easy to maintain long-term.

Exercise to the rhythm and instructor's guidance

In Zumba classes, the instructor demonstrates moves for participants to follow.

• The moves are simple, easy for beginners to pick up.
• Continuously alternates between fast and slow tempos.
• Helps heart rate naturally increase throughout the session.

The combination of high and low intensity helps the body work out effectively without becoming too monotonous.

Increase heart rate and burn energy

Thanks to continuous arm, leg, and body movements, Zumba provides significant cardio benefits.

• Supports improved cardiovascular endurance.
• Increases calorie expenditure in each session.
• Enhances coordination and balance.
• Increases body flexibility.

Suitable workout duration for busy individuals

A Zumba session typically lasts about 60 minutes and is divided into several parts with varying levels of activity.

• Gentle warm-up at the beginning of the session.
• Gradual increase in intensity in the main part.
• Decrease in tempo and stretching at the end of the session.

This structure helps participants maintain energy and avoid feeling overwhelmed.

Turn cardio into a fun activity

One reason many people maintain a long-term exercise habit is because they enjoy the activity they are doing.

• Listen to favorite music while exercising.
• Try interactive group classes like Zumba.
• Regularly change cardio forms to avoid boredom.

When exercise becomes enjoyable, you'll find it easier to maintain regularly and achieve better results over time.

Explore various cardio forms

You don't have to limit yourself to traditional cardio exercises like running or cycling.

• Try dance, modern dance, or fitness classes with music.
• Participate in favorite sports like badminton, soccer, or basketball.
• Combine multiple physical activities to develop comprehensive fitness.

Maintain variety to boost exercise motivation

Regularly changing exercise forms helps the body receive new stimulation and reduces boredom.

• Alternate between Zumba, brisk walking, cycling, or swimming.
• Combine cardio with strength training and stretching exercises.
• Build a flexible workout schedule to maintain a long-term and sustainable exercise habit.

Important notes when doing cardio

Maintain deep and even breathing

Breathing plays a crucial role in cardio. Proper breathing helps the body get enough oxygen, supports effective cardiovascular function, and reduces fatigue during exercise.

• Inhale through the nose and exhale through the mouth while exercising.
• Maintain a steady breathing rhythm in line with exercise intensity.
• Avoid holding your breath while running, cycling, or performing high-intensity exercises.
• Adjust your workout pace if you find it hard to control your breathing.

Drink enough water throughout the workout

The body loses water through sweat during cardio. Adequate hydration helps maintain exercise performance and reduces fatigue.

• Drink water before starting your workout.
• Carry a personal water bottle throughout the session.
• Replenish water in small sips instead of drinking too much at once.
• Increase water intake if exercising in a hot environment or for extended periods.

Find suitable cardio classes

If you exercise at a gym or sports center, you can take advantage of group classes to boost motivation and maintain an active habit.

• Ask the reception staff or trainers about available cardio classes.
• Find out the suitability of each class for your fitness level and training goals.
• Try various forms like Zumba, spinning, step aerobics, or boot camp to find the best fit.

Listen to your body's reactions

Everyone adapts to cardio differently. Paying attention to your body's signals helps you exercise more safely and effectively.

• Monitor fatigue levels during and after exercise.
• Adjust workout duration or intensity if you feel overwhelmed.
• Rest when your body shows signs of needing recovery.

Don't push yourself beyond limits

Many beginners often want quick results, so they tend to ignore their body's warnings. This can increase the risk of injury or affect the recovery process.

• Stop exercising if you experience unusual pain.
• Reduce intensity if you feel dizzy, nauseous, or short of breath.
• Give your body enough time to rest between heavy workouts.

Prioritize sustainability in training

The effectiveness of cardio doesn't come from over-exerting yourself but from consistent maintenance over a long period.

• Increase workout volume gradually according to your ability.
• Combine rest, nutrition, and proper recovery.
• Build a suitable exercise habit to improve cardiovascular health and fitness safely and sustainably.

References

1. American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.). Philadelphia, PA: Wolters Kluwer.
2. Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., Carty, C., Chaput, J. P., Chastin, S., Chou, R., Dempsey, P. C., DiPietro, L., Ekelund, U., Firth, J., Friedenreich, C. M., Garcia, L., Gichu, M., Jago, R., Katzmarzyk, P. T., ... Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462.
3. Centers for Disease Control and Prevention. (2024). Physical Activity Guidelines for Adults. Atlanta, GA: U.S. Department of Health and Human Services.
4. Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., & Swain, D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise, 43(7), 1334–1359.
5. Kenney, W. L., Wilmore, J. H., & Costill, D. L. (2020). Physiology of Sport and Exercise (7th ed.). Champaign, IL: Human Kinetics.
6. McArdle, W. D., Katch, F. I., & Katch, V. L. (2022). Exercise Physiology: Nutrition, Energy, and Human Performance (10th ed.). Philadelphia, PA: Wolters Kluwer.
7. National Strength and Conditioning Association. (2021). NSCA's Essentials of Personal Training (3rd ed.). Champaign, IL: Human Kinetics.
8. Pescatello, L. S., Arena, R., Riebe, D., & Thompson, P. D. (Eds.). (2014). ACSM's Guidelines for Exercise Testing and Prescription (9th ed.). Philadelphia, PA: Lippincott Williams & Wilkins.
9. Powers, S. K., & Howley, E. T. (2023). Exercise Physiology: Theory and Application to Fitness and Performance (12th ed.). New York, NY: McGraw-Hill Education.
10. World Health Organization. (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization.
    

Content edited by: Rene Lee Nguyen.

Information consulted and verified by expert: Amelia Wilson.