10 Ways to Add Cardio Exercise to Your Fitness Program: With and Without Equipment

As you know, cardio exercise has become increasingly important to add to your overall fitness program. The benefits of consistent cardio exercise include:

• Better heart health

• Faster metabolism

• Easier weight management/loss

• Enhanced hormonal balance

• Improved muscle veracity

Virtually every fitness enthusiast is mindful of cardio exercise, but this doesn't mean it's always easy to find ways to incorporate it into a daily fitness program. Variety may be the answer, so consider these 10 simple cardio exercises to get your heart pumping.

Add cardio without equipment

These exercises can be done anywhere when the opportunity presents itself.

• Do jumping jacks. You can engage in this fun activity at any time of day. If you spend most of your time at work seated in a chair, taking an exercise break three times a day can release endorphins that will energize you. 

• Take the stairs. At work, at the mall and everywhere else possible - where the escalator or elevator is the preferred choice, climbing the real thing should remind you of the stair stepper at the gym. Climbing stairs two at a time might be tempting, but researchers have found that you'll burn more calories by taking single steps.

• Dance. If you’re self-conscious about dancing or doing other exercises in front of people, remember that no one has to see you. Close the door at work or go down in the basement at home. Strive for steady and energetic moves to get the most impact.

• Take laps. Better yet, take a few power laps around the parking lot at work or at the store after work. Big-box stores provide the ideal venue to pack in a cardio workout. Circle the perimeter twice before you get your weekly shopping done.

• Do household chores. Actually, “rigorous” household chores rise to the level of a cardio workout. One of the best? Vacuuming!

Add cardio with equipment

Using equipment carries the psychological lift of really working it. When the treadmill has lost some of its allure, pick up the pace with these pieces:

• A jump rope. Jumping rope is an outstanding conditioning exercise, especially if you can work up to 100 repetitions.

• A cycle bike. Cycling is a great cardio workout, especially if you pedal first with no resistance, followed by an intense resistance for as long as you can tolerate before downshifting back to no resistance again. Strive for 10 repetitions.

• A stair stepper. Follow a similar low-to-high-and-low-again intensity as you do with cycling. “Low intensity” means you should be able to carry on a conversation without sounding winded.

• A rower. Rowing is a fantastic way to combine strength-building and cardio in one workout. It’s a top calorie-burner, too.

• An arm cycle. This machine is akin to a bicycle for your arms. Moving your arms in a circular motion can quickly elevate your heart rate to an aerobic level.

Finesse your best cardio moves, especially with equipment, leveraging the 9,500 fitness locations available with Prime Fitness. Our fitness experts will show you exactly how to make the most of your daily fitness program – no matter how much time you have to devote to it every day.