{"id":74788,"date":"2025-06-24T13:15:31","date_gmt":"2025-06-24T13:15:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=74788"},"modified":"2025-06-29T11:48:28","modified_gmt":"2025-06-29T11:48:28","slug":"20-minute-cardio-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/","title":{"rendered":"20-Minute Cardio Workout: Quick, Effective, and Beginner-Friendly"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#What_is_a_Solid_20-Minute_Cardio_Workout_for_Endurance\" >What is a Solid 20-Minute Cardio Workout for Endurance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#Is_20_Minutes_of_Cardio_Good_Enough\" >Is 20 Minutes of Cardio Good Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#Will_20_Minutes_of_Cardio_Burn_Belly_Fat\" >Will 20 Minutes of Cardio Burn Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#How_Many_Calories_Do_You_Burn_in_a_20-Minute_Cardio_Workout\" >How Many Calories Do You Burn in a 20-Minute Cardio Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#How_Should_I_Structure_an_Effective_20-Minute_Cardio_Workout\" >How Should I Structure an Effective 20-Minute Cardio Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#What_Are_Some_Quick_and_Effective_Exercises_for_a_20-Minute_Cardio_Workout\" >What Are Some Quick and Effective Exercises for a 20-Minute Cardio Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#Can_You_Combine_Strength_and_Cardio_in_20_Minutes\" >Can You Combine Strength and Cardio in 20 Minutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#What_Results_Come_from_Regular_20-Minute_Cardio_Workouts\" >What Results Come from Regular 20-Minute Cardio Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#Is_it_OK_to_only_work_out_for_20_minutes\" >Is it OK to only work out for 20 minutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#Will_20_minutes_of_cardio_make_a_difference\" >Will 20 minutes of cardio make a difference?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#Can_beginners_do_a_20-minute_cardio_workout\" >Can beginners do a 20-minute cardio workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#Should_you_warm_up_before_a_20-minute_cardio_session\" >Should you warm up before a 20-minute cardio session?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The importance of exercise cannot be undermined if you want to live an independent life. Research has repeatedly shown that both cardio and strength training are essential for disease prevention and overall fitness (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6172294\/\"><span style=\"font-weight: 400;\">1<\/span><\/a>, <a href=\"https:\/\/www.researchgate.net\/publication\/387603630_CARDIO_VS_STRENGTH_TRAINING_WHICH_IS_BETTER_FOR_OVERALL_HEALTH\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Minute_Cardio_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But let\u2019s be real \u2013 it can be pretty tricky to take time out of your normal routine to exercise. Even if you\u2019re working from home, the struggle between domestic commitments and completing the work could be overwhelming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The<\/span><a href=\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\"> <span style=\"font-weight: 400;\">American College of Sports Medicine<\/span><\/a><span style=\"font-weight: 400;\"> and the<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"> <span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/a><span style=\"font-weight: 400;\"> advise that adults aged 18 to 65 should exercise 150 minutes of moderate-intensity cardio each week (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s essential to strike a balance when adding cardio to your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pushing yourself with too many high-intensity workouts can backfire, which can lead to burnout, overtraining, or injury. To keep things fresh and safe, mix up your cardio each week with different intensity levels. After all, variety is the spice of life, and your body will thank you for it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article describes a 20-minute cardio workout. The science and tips mentioned here will help you structure an effective cardio routine that strikes all the right chords.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_Solid_20-Minute_Cardio_Workout_for_Endurance\"><\/span><b>What is a Solid 20-Minute Cardio Workout for Endurance?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s an unpopular opinion: you don\u2019t have to spend hours at a gym to see workout results. In fact, it\u2019s so much better to work out 20 minutes daily than to spend an hour at the gym once a week. A <a href=\"https:\/\/betterme.world\/articles\/beginner-cardio-workout\/\">20-minute cardio workout<\/a> at home or the gym is effective as it requires moderate exertion during training, which is good enough to raise your heart rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t need a fancy or hardcore workout to enjoy the benefits of cardio. People of every fitness level can get a great heart-pumping session right at home using simple bodyweight exercises. There\u2019s no need for boot camp classes or hitting the pavement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes, less really is more!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Minute_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69043\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises-1024x640.png\" alt=\"20 Minute Cardio Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Below, we\u2019ve provided a 20-minute workout comprising <a href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\">bodyweight cardio exercises<\/a>:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Warm-up (2 minutes):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>March in place:<\/b><span style=\"font-weight: 400;\"> 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arm circles + high knees:<\/b><span style=\"font-weight: 400;\"> 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jumping jacks:<\/b><span style=\"font-weight: 400;\"> 1 minute<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Main Workout (20 minutes)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do four rounds of the following circuit (each exercise: 40 seconds on, 20 seconds rest):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jumping Jacks:<\/b><span style=\"font-weight: 400;\"> A classic move to get your heart pumping.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High Knees:<\/b><span style=\"font-weight: 400;\"> Run in place, lifting your knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain Climbers:<\/b><span style=\"font-weight: 400;\"> Core and cardio in one go.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight Squats:<\/b><span style=\"font-weight: 400;\"> Keep a steady pace to build endurance in your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skaters:<\/b><span style=\"font-weight: 400;\"> Side-to-side lunges with a hop for lateral movement.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rest for 1 minute after two rounds if necessary.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Cool-down (2 minutes):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walk in place:<\/b><span style=\"font-weight: 400;\"> 1 minute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deep breathing with gentle stretches:<\/b><span style=\"font-weight: 400;\"> 1 minute<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The goal here isn\u2019t to go all-out, it\u2019s to keep moving at a moderate, sustainable pace. Think of it like a long jog rather than a sprint. Keep it steady, and you\u2019ll feel your endurance growing over time.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hybrid-calisthenics-routine\/\">Hybrid Calisthenics Routine: How to Get Real Results<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_of_Cardio_Good_Enough\"><\/span><b>Is 20 Minutes of Cardio Good Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to research and medical findings, 20 minutes of cardio can be enough when it\u2019s performed consistently. You can break down the recommended 150 minutes of weekly activity into 21-minute daily sessions. The perks that tag along with this are:<\/span><\/p>\n<ul>\n<li><b>Increased Energy Levels<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A quick 20-minute workout can do more than you think, particularly on a busy day. A short walk, <a href=\"https:\/\/betterme.world\/articles\/yoga-sequence-for-beginners\/\">yoga<\/a>, a light jog, or a bike ride can get your blood pumping and energy levels soaring. It helps clear your mind, lift your mood, and gently push your metabolism (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3632802\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider it a mini power-up that refreshes both your body and brain. After all, a little movement is better than none. Sometimes, that\u2019s all it takes to turn your day around.<\/span><\/p>\n<ul>\n<li><b>Lowers Stress Hormones<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When stress piles up and sleep takes a back seat, your body starts to pump out cortisol, a stress hormone that can mess with your blood sugar, sleep, mood, and even your focus at work (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538239\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This is where a quick sweat session can come to the rescue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 20-minute <a href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\">HIIT workout<\/a> for beginners or a quick cardio session can be a great way to shake off stress and lower cortisol levels. In addition, it helps boost feel-good chemicals such as serotonin and dopamine. These can lift your mood and keep you more upbeat and productive (<\/span><a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/feel-good-hormones-how-they-affect-your-mind-mood-and-body\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s like giving your brain a natural high, no caffeine required!<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Minute_Cardio_Workout\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>Increases Lifespan<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Researchers in Norway followed over 1,500 people aged 70 and over and found doing HIIT workouts twice a week to be linked to a longer life and better fitness. Even better, those in the HIIT group reported feeling healthier and enjoying life more (<\/span><a href=\"https:\/\/www.businessinsider.com\/study-high-intensity-workouts-boost-health-in-people-over-70-2020-10\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). If HIIT seems too intense, you can stick to moderate cardio or other gentle exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The results of this study aren\u2019t shocking. After all, short and sweet workouts can be easier to stick to, particularly for older adults who may find long sessions challenging. When it comes to fitness, it\u2019s not about going the extra mile every time, it\u2019s about showing up regularly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise does more than just burn calories. It also helps lower inflammation in the body and reduces major risk factors like high blood pressure and obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK539893\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). These benefits play an important role in preventing a range of health issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Staying active also leads to better sleep and improved stress management. If you want to improve your health while shedding a few pounds, the best cardio for weight loss will help you slim down and support your body from the inside out.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Minute_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69425\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6-1024x576.png\" alt=\"20 Minute Cardio Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/calisthenics-6-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_20_Minutes_of_Cardio_Burn_Belly_Fat\"><\/span><b>Will 20 Minutes of Cardio Burn Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As people age, it\u2019s common to find increased belly fat building up along their waistlines. This happens because muscle mass can decrease with age and fat increases (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4984841\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you work out, your body uses stored fat from all over, not just your belly, as fuel for energy. So even if you&#8217;re focused on core exercises, fat loss happens across your entire body, not in one specific spot (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most effective way to lose belly fat and keep it off is to make steady, long-term changes to your eating habits, sleep, and workout routine. A 20-minute cardio workout for weight loss is a great place to start. It can burn calories, boost your metabolism, and build muscle. As your muscle mass increases, your body can burn more energy, even when at rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study from the University of Michigan found that long-term exercisers have healthier <a href=\"https:\/\/betterme.world\/articles\/wall-sit-exercise-for-belly-fat\/\">belly fat<\/a> than non-exercisers, even when body weight and fat levels are similar. Regular activity such as jogging or cycling was found to be linked to more blood vessels, less inflammation, and better fat storage capacity in subcutaneous fat (the kind under the skin) (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2024\/09\/240910121032.htm?utm_source=chatgpt.com\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This healthier fat storage reduces the risk of fat accumulation around organs (visceral fat), which is associated with certain health conditions. Consistent exercise helps your body store fat in safer places, which makes it a smart move for long-term health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Do_You_Burn_in_a_20-Minute_Cardio_Workout\"><\/span><b>How Many Calories Do You Burn in a 20-Minute Cardio Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The calories you burn during 20 minutes of cardio will depend on how hard you work, your weight, and your fitness level. Here\u2019s a general idea (<\/span><a href=\"https:\/\/www.culinaryschools.org\/blog\/workout-calories\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking at a moderate pace burns approximately 80 to 110 calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More intense cardio, such as regular HIIT, can burn around 200 to 240 calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very intense cardio sessions may burn up to 360 calories or even more.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some workouts claim to burn 500 calories in 20 minutes, but that\u2019s quite rare. It usually requires super-high-intensity plus extra calories burned after the workout. If you want a more accurate estimate, try using a calorie calculator that considers your weight and workout type.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Minute_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68185\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-1024x640.png\" alt=\"20 Minute Cardio Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4608-calisthenics-transformation.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_I_Structure_an_Effective_20-Minute_Cardio_Workout\"><\/span><b>How Should I Structure an Effective 20-Minute Cardio Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some helpful tips to consider when designing a 20-minute cardio workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm up first:<\/b><span style=\"font-weight: 400;\"> Start with a few minutes of easy exercise to prepare your body and avoid injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose the right effort:<\/b><span style=\"font-weight: 400;\"> Work out at a level that feels good for you. If you\u2019re new, go slow; if you\u2019re fit, you can work harder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mix things up:<\/b><span style=\"font-weight: 400;\"> Use different exercises or switch between steady and fast moves to keep your workout fun and effective.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep good form:<\/b><span style=\"font-weight: 400;\"> Exercise with proper form to avoid injuries and get the best results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take breaks:<\/b><span style=\"font-weight: 400;\"> Rest or slow down sometimes, particularly during hard workouts, so you don\u2019t get too tired.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body:<\/b><span style=\"font-weight: 400;\"> Stop or slow down if something hurts or you feel dizzy. Safety comes first.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool down:<\/b><span style=\"font-weight: 400;\"> End with slow, gentle moves to help your body relax and<\/span><span style=\"font-weight: 400;\"> recover.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To get the best results from your cardio workouts, stay consistent and make it a regular habit. Don\u2019t forget to drink plenty of water before, during, and after your workout to keep your body hydrated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And before you start, you should set clear goals. Do you want to lose weight? Build stamina? Or improve your heart health? Knowing your goal will help you design the right workout for you.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-calisthenics-make-females-shoulders-bigger\/\">Does Calisthenics Make Females\u2019 Shoulders Bigger?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Quick_and_Effective_Exercises_for_a_20-Minute_Cardio_Workout\"><\/span><b>What Are Some Quick and Effective Exercises for a 20-Minute Cardio Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can include the following in your 20-minute cardio sessions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jumping Jacks:<\/b><span style=\"font-weight: 400;\"> This is a full-body move that will get your heart pumping.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High Knees:<\/b><span style=\"font-weight: 400;\"> Run in place while lifting your knees as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees:<\/b><span style=\"font-weight: 400;\"> This is a full-body exercise that combines a squat, jump, and push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain Climbers:<\/b><span style=\"font-weight: 400;\"> This exercise works your core and legs while keeping your heart rate up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump Rope:<\/b><span style=\"font-weight: 400;\"> If you have one, it can be a fun way to burn calories fast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Running or Jogging in Place:<\/b><span style=\"font-weight: 400;\"> Keeping your heart rate steady is simple and effective.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Butt Kicks:<\/b><span style=\"font-weight: 400;\"> In this exercise, you have to jog in place, kicking your heels toward your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight Squats:<\/b><span style=\"font-weight: 400;\"> Consider adding some leg strength and keep your heart moving.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try doing each exercise for 30-45 seconds. Then, rest for 15-30 seconds before moving to the next one. Repeat the circuit 2-3 times for a full 20-minute workout.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Minute_Cardio_Workout\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Combine_Strength_and_Cardio_in_20_Minutes\"><\/span><b>Can You Combine Strength and Cardio in 20 Minutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can combine <a href=\"https:\/\/betterme.world\/articles\/cardio-exercises-for-beginners\/\">cardio exercises for beginners<\/a> with strength moves in a quick 20-minute workout. If you plan to get leaner, look for high-intensity cardio exercises because they will raise your heart rate, which ultimately burns fat and improves stamina. These HIIT-style exercises are still great strength builders. They can be progressively overloaded, which is a key component of muscle hypertrophy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using a circuit style is an easy way to do it. This involves switching between strength exercises such as squats, push-ups, or lunges, and cardio bursts such as jumping jacks or high knees. For example, try 45 seconds of squats, then 30 seconds of jumping jacks, 45 seconds of push-ups, and 30 seconds of mountain climbers. Keep repeating this cycle until 20 minutes have passed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The resting time should be short so your heart keeps pumping. This mix can help you burn calories, tone your muscles, and stay motivated &#8211; all in just 20 minutes!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Results_Come_from_Regular_20-Minute_Cardio_Workouts\"><\/span><b>What Results Come from Regular 20-Minute Cardio Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regular 20-minute cardio workouts can lead to great changes in your body and mind. You\u2019ll have a healthier heart, lose weight, feel more energetic, and be in a better mood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, your stamina can improve, your lungs may get stronger, and your muscles can become more toned. Even a short daily workout can make a big difference if you stay consistent.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Minute_Cardio_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68103\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_only_work_out_for_20_minutes\"><\/span><strong>Is it OK to only work out for 20 minutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. 20 minutes can boost your fitness, burn calories, and improve your health &#8211; just make sure you stay consistent and keep the intensity up.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_20_minutes_of_cardio_make_a_difference\"><\/span><strong>Will 20 minutes of cardio make a difference?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it will make a world of difference to your physical and mental health. You\u2019ll start to feel more like yourself and be motivated to handle all the day&#8217;s challenges. It\u2019s essential to have a consistent workout routine to get lasting benefits.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_beginners_do_a_20-minute_cardio_workout\"><\/span><strong>Can beginners do a 20-minute cardio workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, a 20-minute cardio workout is suitable for beginners. You should start with the basic exercises and gradually increase the exercise intensity when you feel you have the stamina to bear it.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_warm_up_before_a_20-minute_cardio_session\"><\/span><strong>Should you warm up before a 20-minute cardio session?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Always warm up for 3-5 minutes to prepare your body. This can increase blood flow and reduce injury risk.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=20_Minute_Cardio_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This guide shows you don\u2019t need to spend hours at the gym to see the results. A simple 20-minute cardio workout can change your physical and mental state when done regularly. The exercises are diverse and may suit people of all fitness levels. You can start by looking for a 20-minute cardio workout for beginners or find ways to make your routine more intense if you\u2019re a pro athlete.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to pay attention to the signals you get from your body as it can sometimes be risky to keep working out without listening to them.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The importance of exercise cannot be undermined if you want to live an independent life. Research has repeatedly shown that both cardio and strength training are essential for disease prevention and overall fitness (1, 2). But let\u2019s be real \u2013 it can be pretty tricky to take time out of your normal routine to exercise. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":74790,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[45],"class_list":["post-74788","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20-Minute Cardio Workout: Quick, Effective, and Beginner-Friendly - BetterMe<\/title>\n<meta name=\"description\" content=\"A \u2605 20 MINUTE CARDIO WORKOUT \u27a4 can lift your spirits and stamina. Find out why and how you can squeeze a short exercise session into your routine.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20-Minute Cardio Workout: Quick, Effective, and Beginner-Friendly\" \/>\n<meta property=\"og:description\" content=\"A \u2605 20 MINUTE CARDIO WORKOUT \u27a4 can lift your spirits and stamina. Find out why and how you can squeeze a short exercise session into your routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-29T11:48:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-42-20-minute-cardio-workout.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"20-Minute Cardio Workout: Quick, Effective, and Beginner-Friendly\",\"dateModified\":\"2025-06-29T11:48:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/\"},\"wordCount\":2137,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-42-20-minute-cardio-workout.png\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The importance of exercise cannot be undermined if you want to live an independent life. Research has repeatedly shown that both cardio and strength training are essential for disease prevention and overall fitness (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6172294\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a>, <a href=\\\"https:\/\/www.researchgate.net\/publication\/387603630_CARDIO_VS_STRENGTH_TRAINING_WHICH_IS_BETTER_FOR_OVERALL_HEALTH\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But let\u2019s be real \u2013 it can be pretty tricky to take time out of your normal routine to exercise. Even if you\u2019re working from home, the struggle between domestic commitments and completing the work could be overwhelming.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The<\/span><a href=\\\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\\\"> <span style=\\\"font-weight: 400;\\\">American College of Sports Medicine<\/span><\/a><span style=\\\"font-weight: 400;\\\"> and the<\/span><a href=\\\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\\\"> <span style=\\\"font-weight: 400;\\\">Centers for Disease Control and Prevention<\/span><\/a><span style=\\\"font-weight: 400;\\\"> advise that adults aged 18 to 65 should exercise 150 minutes of moderate-intensity cardio each week (<\/span><a href=\\\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It\u2019s essential to strike a balance when adding cardio to your routine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pushing yourself with too many high-intensity workouts can backfire, which can lead to burnout, overtraining, or injury. To keep things fresh and safe, mix up your cardio each week with different intensity levels. After all, variety is the  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/\",\"name\":\"20-Minute Cardio Workout: Quick, Effective, and Beginner-Friendly - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/20-minute-cardio-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-42-20-minute-cardio-workout.png\",\"dateModified\":\"2025-06-29T11:48:28+00:00\",\"description\":\"A \u2605 20 MINUTE CARDIO WORKOUT \u27a4 can lift your spirits and stamina. 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Research has repeatedly shown that both cardio and strength training are essential for disease prevention and overall fitness (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6172294\/\"><span style=\"font-weight: 400;\">1<\/span><\/a>, <a href=\"https:\/\/www.researchgate.net\/publication\/387603630_CARDIO_VS_STRENGTH_TRAINING_WHICH_IS_BETTER_FOR_OVERALL_HEALTH\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But let\u2019s be real \u2013 it can be pretty tricky to take time out of your normal routine to exercise. Even if you\u2019re working from home, the struggle between domestic commitments and completing the work could be overwhelming.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The<\/span><a href=\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\"> <span style=\"font-weight: 400;\">American College of Sports Medicine<\/span><\/a><span style=\"font-weight: 400;\"> and the<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"> <span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/a><span style=\"font-weight: 400;\"> advise that adults aged 18 to 65 should exercise 150 minutes of moderate-intensity cardio each week (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s essential to strike a balance when adding cardio to your routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Pushing yourself with too many high-intensity workouts can backfire, which can lead to burnout, overtraining, or injury. To keep things fresh and safe, mix up your cardio each week with different intensity levels. 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