How to Fall Back in Love with Cardio

Many of us have complicated relationships with cardio: some of us love it, and some of us would rather be doing anything else. But here's the truth: cardio doesn't have to mean countless miles clocked on a treadmill or a monotonous routine.

When you incorporate cardio into your routine in a way that is realistic and supports your goals, it can become one of the most rewarding parts of your routine — plus, it'll boost your heart health, energy levels, and overall well-being.

If the thought of getting your heart pumping feels more like a chore than a choice, read on to learn how you can fall back in love with cardio on your own terms.

Find Your Perfect Cardio + Strength Split

Burnout is one of the most common reasons people start to dread cardio sessions. Too much of any one thing without a break, including high-impact cardio workouts, can be exhausting — not energizing.

Finding a balanced routine that includes cardio — such as power walking or running on a treadmill or a HIIT session on an incline elliptical — and strength training will keep your routine feeling fresh. Incorporating strength training is important because it helps build muscle and protect your joints, while cardio boosts your heart health, endurance, and energy levels.

Try this weekly split for an optimized routine:

• 3 days of cardio (could include running, walking, cycling, or elliptical sessions)
• 2 days of strength training
• 1-2 rest or mobility days

Don't be afraid to mix in shorter cardio sessions if that's all you have time for. Remember: workouts don't need to be long to be effective.

Try a New-to-You Cardio Workout

If your current cardio routine feels stale, it might be a sign that you need to switch things up. Adding variety to your cardio workouts can keep your routine engaging while challenging your body in new ways.

Try incorporating these cardio workouts into your routine:

• Tempo Runs: On a treadmill or outside, alternate between moving at a comfortably hard pace, followed by a shorter recovery period (e.g., 2 x 10 minute intervals at a fast pace with a 2-minute recovery jog in between).
• Incline Walking: Try incline intervals on a treadmill to boost your heart rate and build lower body strength.
• HIIT Circuits: Complete short bursts of high effort, like sprints on an indoor cycling bike or 30-second all-out effort intervals on an incline elliptical, to keep workouts challenging and engaging.
• Cardio 'snacks': Ditch the 60-minute cardio session for 10-15 minute breaks spread throughout the day. This could include power walking on a treadmill, cycling, running, or bodyweight movements like jumping jacks or mountain climbers.

Expand Your Cardio Options

Cardio doesn't just have to mean the same routine on the same equipment. Sometimes, testing out a new format is all you need to get that spark back.

If you're just building out your home gym...

• Start with an indoor cycling bike: indoor cycling bikes are a great way to incorporate low-impact cardio into your routine. Whether you're just getting started with an exercise routine, or you're looking for an option that is easier on your joints, try steady-state biking or an interval ride.
• Try a treadmill: a treadmill is an incredibly versatile piece of cardio equipment. Walk, jog, or run all on the same machine to get your heart pumping — or mix it up with an incline walk, interval jog, or speed run to boost your cardiovascular health and endurance.

If you already have the basics...

• Go for an incline elliptical: an incline elliptical, like the Max Trainer, makes full-body, high-intensity sessions a breeze while still keeping your workout low impact and easier on your joints.

Upgrade Your Gear

Sometimes, motivation isn't the problem — old and outdated equipment is. New at-home fitness equipment can transform the way you feel about cardio and keep your motivation strong.

Why upgrading your gear can help:

• Built-in workouts on treadmills and ellipticals can help remove the guesswork and get you right into your next session in minutes.
• Virtual scenic routes, like Explore the World workouts available in JRNY, can boost your motivation and help longer cardio sessions fly by.
• Advanced connectivity features, like Apple Watch and Samsung Watch compatibility, keep your treadmill metrics in sync and boosts accountability.
• Thoughtful design features and comfort cushioning can make indoor treadmill workouts something you look forward to.

Make Cardio a Lifestyle

The most effective cardio routine is one you'll stick with. Consider these simple tips when putting together your workout routine:

• Schedule workouts like appointments to help keep yourself accountable
• Keep sessions realistic (20-40 minutes) to avoid burnout
• Switch up your workout styles to keep motivation high
• Pair cardio workouts with podcasts, shows, or playlists to give yourself something to look forward to
• Track your milestones (e.g. number of miles logged, minutes on the bike) to build lasting habits

FAQ: How to Fall Back in Love with Cardio Workouts

How much cardio should I do each week?

Most fitness experts recommend at least 150 minutes of moderate-intensity cardio per week, or about 3-5 cardio sessions. This could include walking, running, cycling, or elliptical workouts. Shorter sessions, even 10-15 minutes at a time, can still be effective when done consistently.

Is cardio better than strength training?

Cardio and strength training serve different purposes. Cardio improves heart health, endurance, and boosts energy levels, while strength training builds muscle, supports joint health, and boosts metabolism. Balanced routines include both cardio and strength training, such as 3 days of cardio and 2 days of strength training per week.

What's the best cardio workout if I hate running?

If running isn't your thing, there are plenty of alternatives. Incline walking, indoor cycling, HIIT circuits, and elliptical workouts all deliver cardiovascular benefits without requiring long runs. Low-impact options like indoor cycling and incline ellipticals are especially joint-friendly.

Are short cardio workouts actually effective?

Yes. Short cardio “snacks” of 10-15 minutes can improve cardiovascular health, boost energy, and help you stay consistent, especially on busy days. Spreading these sessions throughout the day can be just as beneficial as longer workouts.

What type of cardio is best for beginners?

Low-impact cardio like walking on a treadmill, steady-state cycling, or using an elliptical are all great options for beginners. These workouts allow you to build endurance and confidence while reducing stress on the joints. As your fitness improves, you can gradually incorporate intervals or higher-intensity sessions.

How can I make cardio workouts less boring?

Variety and engagement are key. Try switching workout formats, using new equipment, or following guided workouts and scenic routes on a fitness platform like JRNY. Listening to podcasts, music, or watching shows during steady-state cardio can also make workouts feel more enjoyable.

Is treadmill walking good cardio?

Absolutely. Incline walking on a treadmill is an effective way to raise your heart rate and strengthen your lower body without the impact of running. It's a great option for beginners and experienced exercisers alike.

What's the best home gym equipment for cardio?

The best cardio equipment depends on your goals and preferences.

• Indoor cycling bikes are ideal for low-impact cardio and interval training.
• Treadmills offer versatility for walking, jogging, running, and incline workouts.
• Incline ellipticals provide full-body, high-intensity workouts while staying joint-friendly.

How do I stay motivated to keep doing cardio?

Consistency comes from making cardio fit your lifestyle. Schedule workouts, keep sessions realistic (20-40 minutes), rotate workout styles, and track progress to stay motivated. The best cardio routine is one you enjoy enough to stick with long term.

The content on this blog is for informational and entertainment purposes only and should not be considered medical advice. This information is not a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or another qualified healthcare provider before beginning any new exercise program, making changes to your fitness routine, or if you have questions about your health.

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