About cardio exercises
Cardio guides cover conditioning work you do for time or distance rather than for a set number of repetitions: treadmills, bikes, rowers, ellipticals and stair climbers, plus outdoor running, walking, hiking and cycling. They raise your heart rate and train endurance.
Choosing between these exercises
Because these are about duration and effort rather than load, the useful details are setup and pacing: seat or deck height, a comfortable starting speed and a gradual build. Machines are consistent day to day, while outdoor options change with terrain and weather. All of them also load the legs, which is why they appear under quads, calves, glutes and hamstrings.
At a glance
| Guides | 10 |
|---|---|
| Main muscles | calves (3), quads (3), glutes (2), hamstrings (1), lats (1) |
| Levels | 10 beginner |
| Movement patterns | General movement (10) |
Where to start
These guides are rated beginner level: Air bike, Elliptical, Rowing, Treadmill running, Stairmaster and Outdoor running.
All 10 guides
Grouped by main muscle. Each line shows the equipment, the level and the supporting muscles from that guide.
Calves (3)
- Outdoor running — beginner; also works glutes, hamstrings, hip flexors and soleus
- Treadmill running — beginner; also works glutes, hamstrings, hip flexors and soleus
- Walking — beginner; also works glutes, hamstrings, hip flexors and soleus
Quads (3)
- Outdoor cycling — beginner; also works glutes and calves
- Outdoor hiking — beginner; also works glutes and calves
- Stationary bike — beginner; also works calves, glutes, hamstrings and soleus
Glutes (2)
- Elliptical — beginner; also works calves, hamstrings, lats, chest, soleus and triceps
- Stairmaster — beginner; also works calves, glute med, hamstrings and soleus
Hamstrings (1)
- Air bike — beginner; also works glutes, lats, chest and abs
Lats (1)
- Rowing — beginner; also works biceps, lower back, glutes, hamstrings, rhomboids and traps
Common questions
How many cardio exercises does One Fitness Hub explain?
10 guides in the Workout Explorer use cardio exercises, each with numbered steps, form cues and common mistakes. They cover calves, quads, glutes, hamstrings and lats.
Which cardio exercises are best for beginners?
10 of the 10 guides are rated beginner level, including Air bike, Elliptical, Rowing and Treadmill running. Read the steps and cues first, and start gently.
Which muscles do cardio exercises work?
The main muscles are calves (3), quads (3), glutes (2), hamstrings (1) and lats (1).
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.