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Cardio Workout Strategies Cheat Sheet

Why Cardio Matters

  • Improves heart and lung health
  • Supports fat loss and calorie burn
  • Boosts mood and energy levels
  • Enhances aerobic capacity and endurance

Main Types of Cardio

1. *Low-Intensity Steady State (LISS)*

  • Intensity: 50–65% max heart rate
  • Duration: 30–60+ minutes
  • Example: Walking, light cycling, elliptical
  • Best for: Recovery days, beginners, fat metabolism

2. *Moderate-Intensity Cardio*

  • Intensity: 65–75% max heart rate
  • Duration: 20–45 minutes
  • Example: Jogging, dancing, brisk walking
  • Best for: General fitness and endurance

3. *High-Intensity Interval Training (HIIT)*

  • Intensity: Alternating bursts at 80–95% max HR with low-intensity rest
  • Duration: 15–30 minutes
  • Example: Sprint intervals, Tabata, circuit training
  • Best for: Maximum calorie burn, time efficiency, EPOC effect

4. *Tempo Training*

  • Steady pace at 80–90% max HR
  • Builds lactate threshold and stamina
  • Example: Running 20 minutes at a "comfortably hard" pace

5. *Fartlek Training*

  • Swedish for “speed play”; mixes intervals with free-form pacing
  • Ideal for runners, cyclists
  • Builds both aerobic and anaerobic systems

Programming Effective Cardio

  • Goal: Fat Loss?
    Combine HIIT (2x/week) + LISS (2–3x/week)

  • Goal: Endurance?
    Mix moderate steady-state, tempo, and long slow distance (LSD) training

  • Goal: Heart Health?
    Minimum 150 minutes of moderate or 75 minutes of vigorous cardio weekly (CDC)

  • Include Variety to avoid adaptation and boredom
    Cross-train with rowing, swimming, or jump rope

  • Track Heart Rate Zones
    Use wearables to optimize intensity per workout goal

Recovery and Safety Tips

  • Warm up 5–10 minutes before high-intensity work
  • Cool down and stretch after each session
  • Stay hydrated and fuel appropriately
  • Avoid overtraining: listen to your body and schedule rest days

Weekly Sample Plan

Day Type of Cardio Focus
Monday HIIT (20 min) Fat loss
Tuesday Light walk or LISS Recovery
Wednesday Moderate jog (30 min) Endurance
Thursday Fartlek or intervals Speed/Variety
Friday Rest or yoga Recovery
Saturday Long bike ride (60 min) Heart health
Sunday Optional light walk Flex/Recovery