A Quick Guide to Good Cardio Workouts that Last One Hour

It might surprise you to learn that less than 50% of adults in the US meet the CDC’s guidelines for aerobic activity. Cardio exercise has many benefits, but not everybody understands the best cardio workouts.

Many people also don’t have much spare time to dedicate to exercise. We’ve compiled a brief guide on good cardio workouts that only last an hour.

Let’s get started.

Jogging and Running

Running is an effective cardio workout that can be done almost anywhere.

Aim to run moderately for an hour to burn calories and build endurance. Try running on hills or increasing the pace to make it more challenging.

You can also mix in intervals of sprinting for one minute, followed by slower running.

If you prefer gym workouts, you can try running on a treadmill rather than outdoors.


Cycling is a low-impact cardio workout that is easy on the joints.

If you have a stationary bike, set the resistance level to challenge yourself. If cycling outdoors, try different paths with varying terrain to keep it interesting.

Other ways to make your cycling more challenging are to increase the pace, ride for a longer duration, or shift to a higher gear.


Swimming is a full-body workout that is great for cardiovascular health. Swim laps for an hour to burn calories and improve lung capacity. If you’re new to swimming, take a lesson to learn proper form and technique.

One of the significant benefits of swimming is that you can increase intensity without putting extra stress on joints.

Circuit Training

Circuit training keeps your heart rate up and provides a great cardio workout. Create your own circuit or find one online that incorporates exercises like jumping jacks, burpees, and mountain climbers.

This type of training can be tailored to your fitness level and modified as you progress.

High-Intensity Interval Training (HIIT)

As the name suggests, HIIT involves short sessions of high-intensity training. You should keep rest at a minimum during these cardio workouts.

A HIIT workout can be done with any type of exercise, such as running, cycling, or bodyweight exercises, making it versatile and challenging. However, remember that HIIT is intense and should only be done a few times weekly.

Getting Outside for a Hike

For those looking for a way to enjoy the outdoors, hiking is an excellent option. Choose a route with steep inclines or long stretches of flat terrain to get your heart rate up.

You can also mix in periods of jogging if you want to increase intensity. In general, aim to hike for an hour or longer.

Jump Rope

Although it might seem simple, jumping rope is an excellent exercise that burns calories and increases heart rate.

You can jump rope indoors or outdoors, and you don’t need much space or additional equipment. Start with a few minutes and work your way up to an hour of continual jumping.

You can also incorporate other cardio activities using a jump rope to break up the monotony.


Boxing is a great way to increase your heart rate and burn calories. Even if you don’t have access to a gym or punching bags, you can still do shadowboxing at home for an hour.

To make it more challenging, increase the intensity of your punches and throw in some jumping jacks or burpees between bouts. If you choose to spar with someone else, do it with a proper partner who wears protective gear.

It’s easier than you think to get hurt.


For those unfamiliar with CrossFit, it’s a high-intensity workout that combines strength and cardio exercises. This type of workout can be done in group classes or alone as long as you are familiar with the movements.

Many people aim to do CrossFit workouts for an hour at least three times per week. This will help you build muscle, lose weight, and improve cardiovascular fitness. There are also many different ways to adjust the intensity of the workout to suit your individual fitness level.

Benefits of Cardio Exercise

Cardiovascular exercise has numerous benefits, such as improved heart health, weight loss, and even better sleep.

One of the best things about cardio is that it can be tailored to your fitness level and goals. For example, short and intense workouts are great for burning calories, while moderate-intensity workouts can help build endurance.

You can get a great cardio workout in just one hour with the right combination of workouts. Be sure to keep this in mind when moving forward.

Cardio Exercise Best Practices

Remember to warm up before any workout and cool down afterward to prevent injury.

Start with a comfortable pace and gradually increase the intensity as your fitness level improves. A single hour of cardio exercise daily (at least three times a week) can help improve overall health and fitness.

When in doubt, consult a professional for guidance.


Although cardio workouts are beneficial, they may not be suitable for everyone.

Consult with your doctor before starting any exercise program to determine if you have any underlying medical conditions that could prevent you from safely engaging in physical activity. Otherwise, you may unnecessarily put yourself at risk.

Things to Be Concerned About

Overuse injuries sometimes occur when people do too much exercise in a short period. To prevent injuries, take breaks and adjust the intensity of your workout according to your fitness level.

Also, don’t forget to stretch after each workout session. This will help keep your muscles and joints healthy.

Try These Good Cardio Workouts Today!

At first, finding the perfect cardio workouts might seem difficult. As long as you keep the above good cardio workouts in mind, you’ll be able to find one that fits your needs and preferences.

So, choose your favorite and get started today! Looking for more information about what we can do? Get in touch with us today to see how we can help.