It's not a secret that cardio is essential for the health of your heart, body and mind. After all cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate and improve heart and lung function. But why don't people do cardio regularly? Many dislike it , some don't think of it as a priority and some think it's difficult. 

But Cardio doesn't have to take the whole gym session and it doesn't have to be at the gym, nor does it have to include running or other high-impact exercises if those aren't your speed.

 For best results, you need to do at least three days of cardio, with no more than two days off between sessions per week. As you get stronger, you can work toward doing cardio five to six days a week.

We have put together a list of exercising and daily activities that will count towards your daily cardio routine. 



  1. Elliptical trainer
  2. Stair stepper (Stairmaster)
  3. Stationary or recumbent bike
  4. Rowing machine
  5. Circuit training
  6. Burpees
  7. Treadmill 
  8. Kettlebells
  9. Interval training
  10. Sprinting
  11. Box jumps
  12. Battle ropes
  13. High knees
  14. Step-ups


  1. Vacuuming
  2. Scrubbing floors
  3. Cleaning the bathtub
  4. Washing windows
  5. Mopping
  6. Changing sheets
  7. Moving furniture
  8. Gardening
  9. Washing the car
  10. Mowing the lawn 
  11. Cleaning out the garage



  1. Walking
  2. Running/jogging
  3. Cycling
  4. Hiking
  5. Interval running
  6. Rollerblading
  7. Surfing
  8. Paddle boarding
  9. Swimming
  10. Skateboarding
  11. Rock climbing
  12. Climbing a mountain

Do you do any of these activities daily? Then you are on your way to building up your cardio and improving your overall health.