Aerobic exercise is essential for a full-rounded physical training program. There are numerous benefits that are unique to aerobic exercise, while others seem to be magnified by adding both aerobic and strength training.
The good thing is that there are a ton of choices for exercises that you can choose from based on your needs. This article will lay out 10 completely different aerobic examples to ensure everyone can find an exercise!
What Is Aerobic Exercise?
Let's start by defining what aerobic exercise even is.
Aerobic exercise can be any physical activity that relies on your aerobic systems. Your aerobic systems require the presence of oxygen to generate energy and must be performed at low-to-moderate intensities.
Some physiological changes during aerobic workouts include
- Increased breathing
- Increase heart rate
- Increase body temperature
It's performed at low to moderate intensity, which generally equates to 60-80% of your heart rate max.¹ Furthermore, aerobic sessions can last anywhere from 10 minutes to 90 minutes or more.
- Jogging
- Swimming
- Dancing
Aerobic Vs. Cardio
Don't be worried if you're confused with "aerobic exercises" and "cardio exercises." There's a ton of overlap, and for most people, they're basically the same thing. However, there is some difference.
- Cardio Exercise consists of exercises performed with the intent to improve your cardiovascular system. This can include a variety of training protocols, including aerobic exercise. However, it can also include anaerobic and high-intensity training.
- Aerobic Exercise consists of exercises that use your aerobic systems. This only includes exercises that are low-moderate intensity.
Benefits of Cardio Exercise
Regular aerobic activity offers an array of benefits, including:²
- Physical benefits
- Mental benefits
- Emotional benefits. :
Including aerobic exercise can improve just about every facet of your life.
1. Boost Heart Health: Aerobic exercise strengthens the heart muscle, enabling it to pump blood more efficiently. This reduces blood pressure and helps manage cholesterol levels.
2. Improves Lung Capacity: Because aerobic activity requires consistent and controlled breathing, it can improve respiratory function and endurance.
3. Achieve Weight Management: Regular cardio burns calories, supports a healthy metabolism, and contributes to weight loss, especially when combined with a balanced diet.
4. Enhance Stamina and Endurance: Aerobic workouts build stamina over time, allowing you to perform daily activities more easily and with less fatigue.
5. Elevate Mental Health: Cardio exercise is known to reduce stress, anxiety, and depression by releasing endorphins—natural mood elevators.³
6. Regulate Blood Sugar & Improve Metabolic Dysfunction: Aerobic activity helps regulate insulin and glucose levels, making it particularly beneficial for individuals with or at risk of type 2 diabetes. However, to get the best results, research shows it's best when combined with resistance training – be sure to hit the gym!⁴
Aerobic Exercise Examples
There are many ways to incorporate aerobic activity into your routine. The following are some of the most effective examples of aerobic exercise, including both traditional cardio and other cardio that makes you forget you're doing cardio!
1. Running
One of the most common and efficient forms of cardio is running. It's a natural movement pattern that trains your entire lower body; plus, while calories aren't the primary reason you should perform cardio, running generally burns the most per hour!
- Training Tips: Start with short intervals and gradually increase distance and speed.
- Training Tips: Increase training volume by about 10% every week.
2. Swimming
Swimming is a low-impact, full-body workout perfect for all fitness levels. It enhances cardiovascular health while minimizing joint strain.
Further, water resistance builds strength while supporting your body, making swimming ideal for people with arthritis or injuries.
- Training Tips: If you have access to shallow water, try some deep water runs.
3. Cycling
Whether outdoors or on a stationary bike, cycling provides an excellent cardiovascular workout. It improves lower body strength, cardio, and endurance. Plus, consider the original Tabata protocol was performed on a bike!
- Training Tip: Try interval training by alternating between high-intensity sprints and moderate pedaling.
4. Walking
If you've read our work before, you'll know we are big proponents of walking. Don't underestimate the power of this basic exercise. It's easy on the joints and effective when performed consistently.⁵
- Training Tips: Walking briskly can help you reach the minimum levels for moderate cardio
- Training Tips: Aim for at least 7,500 steps every day. However, research shows dose-response up to 20,000 steps daily.
- Training Tips: Aim for 30 minutes of brisk walking most days of the week for optimal benefits.
5. Jumping Rope
Jump rope is no joke. It's an intense cardio exercise that can be highly demanding on your lower body. While it's challenging, it's pretty cheap to start practicing!
- Training Tips: Use a speed rope and start with short intervals, gradually building up.
- Training Tips: Set a low number and use it for your warm-up before running or weight lifting.
6. Dancing
Zumba, hip hop, jazzercise, or even freestyle dancing at home can be excellent workout aerobics alternatives – there is plenty of research that shows this! Dancing shows that getting your cardio exercise in doesn't need to look "traditional" .⁶
- Training Tips: Dancing can be a great option for those who "don't like exercise."
7. Rowing
Rowing is tough and sneaks up on you. Most people will start and think it feels pretty easy….4 minutes later, and it's a different story! It's a great form of aerobic exercise for those who also want to train their back!
- Training Tips: Intervals work really well with rowing
- Training Tips: Set a certain distance as your goal. Try to reach that distance faster every session
8. Hiking
Hiking combines aerobic exercise with nature therapy, and we love it. The hills and rocks can add a strength-training element as well. Either way, hiking is one of the forms of cardio you can do and forget you're doing cardio.
- Training Tips: Put on a weighted backpack and go rucking for added intensity.
9. Stair Climbing
Climbing stairs, whether on an actual staircase or using a stair climber, is a fantastic way to elevate the heart rate and tone the lower body.
- Training Tips: We find that intervals work really well with stair climbing. You can use intervals of time or floors.
- Training Tips: For a fun challenge, choose a certain set of stairs (i.e., 10 floors, 20 floors, etc). Then, just try to climb as fast as possible during oyster sessions! It's an easy and fun way (kind of) to force progressive overload.
10. Kickboxing
Kickboxing classes are high-energy and blend cardio with strength training. They are excellent for full-body conditioning and high-intensity training.
- Training Tips: You can start with a home-based program or join an actual boxing gym. Getting involved in competition can be a great way to get you committed.
- Training Tips: Book a trip to Thailand!
How to Create an Aerobic Exercise Workout Plan
A well-structured aerobic exercise workout plan considers your fitness level, goals, and preferences. Here's a simple guide to get started:
1. Warm-Up (5–10 Minutes)
Start with dynamic stretches or light cardio like marching or slow jogging to prepare your body. This can make a big difference in your training session, especially as you become more advanced.
2. Aerobic Activity (20–40 Minutes)
Choose any single or combination of the aerobic exercise examples listed above. Rotate between activities to avoid boredom and ensure balanced muscle engagement.
3. Cool Down (5–10 Minutes)
Gradually bring your heart rate down with slow walking or stretching to aid recovery and reduce soreness.
4. Frequency
As recommended by the World Health Organization and American Heart Association, follow these guidelines: ⁷
- Aim for at least 150 minutes of moderate-intensity aerobic activity per week or,
- 75-90 minutes of vigorous activity per week or,
- A combination
- Have at least 3 sessions
- Each session should be at least 10 minutes long
- Spread your sessions throughout the week
Tips for Optimizing Your Aerobic Training
To get the most out of your aerobic activity exercises, consider these practical tips:
- Set Realistic Goals: Don't start by running a marathon! Start slow and build up, just like you would when lifting weights. Consistency is king, and it's more important than intensity in the beginning.
- Track Progress (optional): If wanted, use a fitness tracker or app to log workouts and monitor improvements. For some people, this can help them stay on track.
- Stay Hydrated: Do not underestimate the importance of hydration. Be sure to drink water before, during, and after your workouts. You may also need to add electrolytes.
- Wear Proper Gear: Supportive shoes and breathable clothing can enhance comfort and prevent injury.
- Mix It Up: We really like the concept of cross-training. By varying your aerobic exercise, you can train different muscles and movement patterns.
- Listen to Your Body: Rest when needed, and don't ignore signs of overtraining like persistent fatigue or soreness.
Make Cardio a Lifelong Habit
Incorporating aerobic activity into your weekly routine is one of the most effective ways to improve your health, fitness, and overall well-being.
Whether you prefer structured workout aerobics classes or solo sessions like running and swimming, an aerobic exercise workout is suitable for everyone.
References
- American Heart Association. Target Heart Rates Chart. American Heart Association. Published March 9, 2021. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
- Kunutsor SK, Laukkanen JA. Physical activity, exercise and adverse cardiovascular outcomes in individuals with pre-existing cardiovascular disease: a narrative review. Expert Rev Cardiovasc Ther. 2024;22(1-3):91-101. doi:10.1080/14779072.2024.2328644 https://pubmed.ncbi.nlm.nih.gov/38488568/
- Morres ID, Hatzigeorgiadis A, Stathi A, et al. Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis. Depress Anxiety. 2019;36(1):39-53. doi:10.1002/da.22842 https://pubmed.ncbi.nlm.nih.gov/30334597/
- Liang M, Pan Y, Zhong T, Zeng Y, Cheng ASK. Effects of aerobic, resistance, and combined exercise on metabolic syndrome parameters and cardiovascular risk factors: a systematic review and network meta-analysis. Rev Cardiovasc Med. 2021;22(4):1523-1533. doi:10.31083/j.rcm2204156 https://pubmed.ncbi.nlm.nih.gov/34957791/
- Banach M, Lewek J, Surma S, et al. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis [published correction appears in Eur J Prev Cardiol. 2023 Dec 21;30(18):2045. doi: 10.1093/eurjpc/zwad263.]. Eur J Prev Cardiol. 2023;30(18):1975-1985. doi:10.1093/eurjpc/zwad229 https://pubmed.ncbi.nlm.nih.gov/37555441/
- Rodrigues-Krause J, Farinha JB, Krause M, Reischak-Oliveira Á. Effects of dance interventions on cardiovascular risk with aging: Systematic review and meta-analysis. Complement Ther Med. 2016;29:16-28. doi:10.1016/j.ctim.2016.09.004 https://pubmed.ncbi.nlm.nih.gov/27912941/
- American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. Published January 19, 2024. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Garett Reid
Author