CS.Fit | Casey Simmons


All Things Cardio!

All Things Cardio!

Cardio…you either love it or hate it! Finding a mix between cardio and weights and can be challenging for some. Some people do all cardio and some people do all lifting. As a personal trainer, I recommend both! The more you switch up your workouts, the harder your body has to work allowing you to get stronger, healthier, and more toned. So let’s talk all about cardio today!

What is a cardio workout?

A cardio workout is any type of physical activity that raises your heart rate and gets you breathing harder. Cardio can be anything from a brisk walk to a full-on sprint, and it’s an important part of any exercise routine. Obviously, there are different types of activities you can do to raise your heart rate from swimming to biking to jumping rope. Finding one that you truly enjoy will make a world of difference for your physical (and mental) health!

Benefits of a cardio workout

Cardio has tons of benefits for your physical and mental health. It can help improve your cardiovascular health, strengthen your heart and lungs, boost your metabolism, burn fat quickly, and help you lose weight. It can also reduce stress, improve sleep, and increase energy levels. Post-cardio endorphins are a real thing, people! Take advantage of this benefit.


There are two main types of cardio workouts: HIIT (high-intensity interval training) and LIIT (low-intensity steady state). HIIT cardio is short bursts of all-out effort followed by brief periods of rest. This type of cardio is great for burning fat quickly and improving cardiovascular endurance. LIIT cardio is a more moderate pace that you sustain for a longer period of time. This type of cardio is better for building endurance and promoting heart health. Personally, I like to do a mix of both for optimal results. Who doesn’t love a LIIT beach walk?!!

How much cardio should people do?

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a mix of both) for adults. That comes out to about 20-30 minutes per day, 5 days a week. Obviously, this is just a general guideline and you should talk to your doctor before starting any new workout routine. The amount of cardio you should do also really depends on your fitness goals and level of activity. If you’re just starting out, aim for 30 minutes of cardio 3-5 times per week. If you’re more active, you can increase the amount of cardio you do to 60 minutes or more per day.

What should you know before incorporating cardio into your workout routine?

If you’re new to cardio workouts, there are a few things you should keep in mind before getting started. First, start slow and gradually increase the intensity and duration of your workouts as you become more comfortable. Second, be sure to warm up with some light cardio and dynamic stretches before diving into your workout. This will help reduce the risk of injury and help you get the most out of your cardio session. Finally, be sure to stay hydrated before, during, and after your workout by drinking plenty of water.

So there you have it! Everything you need to know about cardio workouts. Now go get your sweat on!