“You can do cardio by walking up and down the stairs in your office or walking around the grocery store,” explains Jonesco. But cardio doesn’t always require gym clothes or machinery. So can jogging, dancing, jumping rope, and biking. Typically (but not always), cardio involves movement that is repetitive and ranges in intensity from mild to moderate to high. In other words, any movement that brings your heart rate above baseline level and increases your body’s demand for oxygen qualifies as cardio. In very general terms, a cardio workout is anything that challenges the heart and lungs, says Michael Jonesco, DO, assistant professor of internal and sports medicine at the Ohio State University Wexner Medical Center in Columbus. We’ll also share a cardio workout you can do at the gym and a cardio workout you can do at home-no equipment necessary. We asked four health and fitness experts to help break down the details for us. These nuances are why it’s important to a) fully understand what defines cardio and b) consider your fitness goals when deciding which type of cardio is right for you. Some types are more effective at burning fat, some are great for building strength, and others can boost your overall fitness in a low-impact way.

In short, yes, cardio is good (read: really good) for you-and it’s so much more than just monotonous workouts on a single machine! That said, not all cardio is created equal. We’ve probably all heard that cardio is good for you, and in turn envisioned long, torturous sessions on the treadmill (also known as the dread mill ).

Most effective daily cardio workout