Three years ago, I was in the worst shape of my life. I had just finished a three-month stint in the hospital [1] and undergone dramatic weight gain from the medication [2] I was taking. I felt winded just walking up the stairs. From everything I read online and heard from my doctors, cardio was key to getting my life back on track. The only issue? I absolutely despised cardio.

"I have heard many of my clients over the years describe cardio as something they 'have to do,'" says Karlie Booker, NASM-CPT. "That doesn't need to be the case. Cardio can be enjoyable; dare I say something you look forward to." I'll admit I started out with this same "have to" mindset. In my mind, cardio was synonymous with high-intensity workout classes [3], running, and other exercises I've never really enjoyed. But now that it was necessary on a deeper level, I had to find a way to make cardio less horrible.

My version of cardio started out very slowly. I walked laps around the neighborhood while listening to my favorite music — the original hot girl walk [4]. When that felt doable, I leveled up to a form of low-impact cardio [5] at my local gym. For me, this meant finding a very specific elliptical and spending a good half hour pedaling away. I rested when I needed to, but for the most part, I stayed consistent with this routine. As the months went by, what initially felt like an enormous feat gradually became something I looked forward to. It was challenging at times, but not so uncomfortable that I couldn't zone out or enjoy my carefully curated workout playlist [6].

On a physical level, learning to love cardio helped me get my body back, but it also gave me more control over my own health. I felt stronger, happier, and more confident all around. I still have friends who don't understand why I prefer to take it slow on the elliptical every gym sesh. But all I can say is, it's worked for me. If you're someone who has struggled to enjoy cardio, here's a few tips from fitness experts that'll prove cardio doesn't have to be the worst.

Experts Featured in This Article:

Karlie Booker [7], NASM-CPT, is a certified personal trainer for Pro Club [8] and a CrossFit L-1 trainer.

Mica Ghendler [9] is a professional habit coach at Zabit, licensed nutritionist, and wellness expert.

Joan Rogers [10] is a certified ACE personal trainer and the head of studio programming at Pop Life [11], a wellness space in Cleveland.

Ashley Rogers [12] is a certified Pilates instructor, personal trainer, and head instructor at Reform Pilates LA [13].

Kollins Ezekh [14] is a celebrity trainer and fitness coach.

How Much Cardio Do You (Actually) Need?

"Various studies, meta-analyses, and expert consensus panels performed by the American College of Sports Medicine (ACSM) have continuously shown that 150 minutes per week of moderate-intensity aerobic exercise is the minimum amount required to achieve a multitude of health benefits," Booker says. These benefits include:

• Lower blood pressure
• Improved aerobic capacity
• Weight management
• Reduced risk of stroke, hypertension, and diabetes
• Increased blood flow and brain function
• Lower chance of a premature death

Although 150 minutes per week is a good starting point, ACE personal trainer Joan Rogers notes that "the amount of cardio someone should do depends on fitness goals, overall health, and the lifestyle of the individual." It's also important to note that the cardio should be "moderate-intensity," which means you might breathe harder than normal, but you can still talk, per the American Heart Association [15]. "As [150 minutes] does seem like a large amount of time at once, it is better to split the time up throughout the week," Joan says. "For example, you can do 30 minutes at a time for five days, and the days and timing of each session can vary depending on goals, timing, schedule, etc."

How to Get Started

If you're new to cardio or always dread it, the good news is you don't have to dive right into marathon training. "If you dread doing cardio, it's important to start by making it feel good," says certified Pilates instructor Ashley Rogers. Here are some expert-approved tips that'll help you find the motivation to get moving (and maybe even enjoy yourself).

• Take it slow: Learning to like cardio is a process. "Start slow and listen to your body," Ashley says. "You don't have to jump straight into intense cardio. If you're new to it or don't love it, start with low-impact exercises like a gentle walk. Just getting your body moving will give you a sense of accomplishment."
• Get in a routine: We're not saying you have to hit the gym every single day. But carving out time in your day can help you stay consistent as you warm up to cardio. "Set aside a few days a week for light cardio and allow yourself to ease into it without pressure," Ashley says. "Over time, your body will adapt, and you'll start to feel stronger and more energized."
• Make it fun: "I always encourage clients to find something they enjoy," Ashley says. This could mean a hike, a dance class, or even some cozy cardio [16] from the comfort of your own home. "If you look forward to it and find it fun, you'll find it easier to commit."
• Set (realistic) goals: Fitness goals go so far beyond physique. Before each cardio session, Ashley recommends taking some time to think about how you want to feel afterwards. "Whether it's energized, relaxed, or strong, that mental shift can motivate you to stick with it," she says. "Think about the physical benefits, but also the emotional rewards like feeling clear-headed and stress-free after the workout."
• Get a workout buddy: If you're struggling to hold yourself accountable, ask a friend to help you. "It's easier to commit when you know someone else is counting on you," Ashley says. "Plus, it makes the workout feel like less of a task and more of a time to hang out with your friend."

Are Some Forms of Cardio Better Than Others?

The short answer is no. "Cardio doesn't always have to be high-impact to be effective. I focus a lot on low-impact workouts [17], and in fact, I think they're underrated," Ashley says. "The key is to find what you enjoy and what works for your body. As long as you're consistent, you'll see results, whether it's through high-intensity sessions or lower-impact exercises." With that in mind, certain types of cardio might be better for you depending on your specific circumstances and fitness goals. Here's a quick breakdown of some of the most popular types and what they're best for.

• Low-Impact Workouts: These exercises (e.g., Pilates, swimming, cycling) are great for improving stamina without putting stress on your joints. "Pilates, for instance, will build up your core strength, which is crucial for building up your endurance for other cardio activities," Ashley says.
• High-Intensity Interval Training (HIIT): HIIT is especially good for building stamina (although it can put more stress on your body overall), Ashley says. Celebrity trainer Kollins Ezekh agrees. "It boosts your metabolism for hours post-workout, and you can complete a session in under 30 minutes."
• Jogging: If you're not a runner, you might still be a jogger. "While this is less intense, it's great for endurance and stamina," Ezekh says. "It's less stressful on the body and easier to sustain for longer durations."
• Swimming: If you have access to a pool, you're in luck. "This is one of the best full-body workouts, especially for people who want something gentle on the joints, but also want an intense calorie burning cardio session," Ezekh says.
• Steady-State Cardio: Ashley likes steady-state cardio exercises — like running, walking, and cycling — for teaching your body how to increase its heart rate and sustain it over time, eventually building your endurance.
• Cycling and Rowing: Ezekh recommends both of these low-impact options for the full-body workout they provide. "Rowing is particularly good for building strength, while cycling improves lower body endurance," he says.

Why Cardio Zones Are Crucial

Cardio zones measure your level of exertion. Knowing yours can help you determine how hard you're working and help you avoid overtraining (which may make cardio more enjoyable). You might find Zone 1 or 2 exercises to be a better, more sustainable choice than activities in Zone 3 or 4, especially in the beginning. Ahead, Booker explains how to measure the five different cardio zones. All you'll need to know is your maximum heart rate. "To calculate your maximum heart rate (MHR), subtract your age from 220," Booker says. Note that this is a general formula and may not be entirely accurate for all people (i.e., the elderly and those with pre-existing conditions).

• Zone 1: Very light effort, seen with recovery work, walking, or casual cycling. 50-60% of max heart rate (MHR).
• Zone 2: Light effort, allows you to maintain a conversational pace, best for endurance. 60-70% MHR.
• Zone 3: Moderate effort, as with steady-state running, rowing, or swimming. 70-80% MHR.
• Zone 4: Very hard, may involve anaerobic training. 80-90% MHR

Zone 5: All-out effort, as with hard sprints for high power and speed. 90-100% MHR.

How to Make Cardio More Enjoyable

If I can learn to like cardio, you can too. Here are some tips from experts to help you overcome even the deepest aversions to cardio. As a note, there are certain medical conditions that can be made worse by exercise (ME/CFS [18], for example). These tips are only intended for those who are safely cleared to exercise.

• Pick something you like: Everyone has different preferences — a big part of making cardio enjoyable is learning yours. "If you hate running, try dancing, hula hooping, hiking, swimming, stand-up paddle boarding, boxing, rowing, kayaking, pick-up basketball; the possibilities are endless," Booker says.
• Make use of your playlist: "Pairing something to listen to with your cardio adds something extra to look forward to, such as a new playlist, an audiobook, or a podcast," says professional habit coach Mica Ghendler. Booker adds that you can even match the beats per minute (BPM) of your music to your training zone. Try 90-110 BPM for Zone 1, 110-130 BPM for Zone 2, 130-150 BPM for Zone 3, 150-170 BPM for Zone 4, and 170+ BPM for Zone 5.
• Set smaller goals: You won't hit your end goal right away, so switch it up with smaller, fun goals like hitting a new step count or trying a different hiking route, Ghendler says. Ezekh recommends breaking your cardio sessions into mini-challenges like reaching a certain distance or completing a sprint.
• Find your people: "Join a running club or find a workout partner to hold each other accountable," Booker suggests. Making sure you can still talk while working out also helps you stay comfortably in Zone 1 or Zone 2, so feel free to chat (while you're at it). "Cardio can also get lonely, especially if you're focusing on something like marathon training, and having a workout buddy or joining a fitness group can add that social aspect," Ghendler says.
• Track your progress: Don't be afraid to document your cardio journey. "Doing this can turn it into a challenge that will eventually build up over time, and you will see noticeable progress," Ezekh says.
• Be mindful: "I love to remind people to tune into their breath and body while they're working out," Ashley says. "Focusing on deep, controlled breaths can help turn any cardio session into a moving meditation."
• Change the scenery: Don't be afraid to switch up your space every now and then. "Go for a run or bike ride through a new park, along the beach, or around your neighborhood. New surroundings will definitely make the workout more fun," Ashley suggests. Exercising outside is also a great mood booster. "The combination of movement (endorphins), sunlight (serotonin), and nature exposure (dopamine) creates a cocktail of stress relief and happiness," Booker says.
• Habit stack: If cardio is a struggle, try combining it with an activity you really do like. "The next time you turn on your favorite Netflix series, listen to another true crime podcast, or sit down to doomscroll, pair this with walking on the treadmill or hopping on the stationary bike," Booker suggests.

Related:

The Joke's on "SNL" — Those Bungee Workouts Are Legit [20]