Taylor Swift trained for her Eras tour by running every day - 10 best cardio workouts to boost your mood and fitness
According to four qualified pros.
Cardio workouts have long been hailed as one of the best way to boost your heart health, fitness levels and more - so much so, that global popstar Taylor Swift has recently revealed that she trained for her entire Eras tour while running on a treadmill.
The 33-year-old star confirmed that to prepare for the gigs, which saw her on stage for over three hours each night performing 40 sounds in 16 different costumes, she trained for six months.
“Every day I would run on the treadmill, singing the entire set list out loud,” Swift told Time. “Fast for fast songs, and a jog or a fast walk for slow songs.” She continued: “I knew this tour was harder than anything I’d ever done before by a long shot. I finally, for the very first time, physically prepared correctly.”
She also incorporated weights, strength and conditioning into her routine to injury-proof her body.
Keen to channel your inner Taylor and add cardio workouts to your rotation? We'd certainly never recommend training for as long or at the intensity that she was - it's important to remember that she was preparing for a seriously major physical challenge. That said, the NHS does advise aiming for 150 minutes of moderate-intensity exercise each week (30 mins a day, five times a week).
Whether you're a complete beginner or a workout pro, there'll be a cardio workout for you. Not sure what they actually are? Short for cardiovascular workouts and otherwise known as aerobic exercise, cardio workouts are essentially workouts that raise your heart rate and get your blood pumping. While they improve your physical and mental health, they've also been scientifically proven to help lower blood pressure and regulate your blood sugar, too.
While they're often written off as a weight loss workout, they're far more than that. Sure, they can help regulate weight, but nothing beats feeling mentally and physically strong. Exercise shouldn't be about weight loss - rather, how it makes you feel.
We've asked four pros for their top tips for finding a cardio session that works for you, plus asked them to share their personal go-to's. Keep scrolling to see what Dr Suzanne Steinbaum, a cardiologist and member of Peloton’s Health & Wellness Advisory Council, Olympian and coach Steph Davis, run coach at Runna Ben Davies, and Peloton instructor Jermaine Johnson, have to say.
Don't miss our guides to TikTok's trending cosy cardio, the best cardio exercises to do at home, and how to improve your cardio fitness, while you're here.
10 cardio workouts to try tonight, suitable for every fitness level
What are the benefits of cardio workouts?
There are loads. From improved cardiovascular health, to reduced blood pressure and regulated blood sugar levels, cardio really is an all-rounder.
"Cardio workouts are really the best medication for the prevention of cardiovascular disease," shares Dr. Steinbaum. "They produce feel-good hormones that energise you throughout the day and, at a basic level, will give you more energy, improve your sleep, and generally make you feel better."
Other research has also indicated that it could help to aid sleep, regulate weight, strengthen your immune system and boost your mood, thanks to the all-important endorphins your body releases when you workout.
Prefer a gym session where you work through weight lifting exercises or a yoga class, instead? Getting your cardio in can be as simple as hitting your daily step count - Parker explains that it's all about keeping your heart in good health, after all. Not convinced? Our explainer on the benefits of walking might just convince you.
Cardio is especially important as we get older because the arteries throughout the body naturally get stiff, especially around the heart. Exercising helps to counter this, as Dr. Steinbaum explains. "Cardio keeps the arteries healthy and elastic, increasing oxygen delivery throughout the body and improving cardiac function," she explains.
How many cardio workouts should I do a week?
Good question. As per the NHS website, they recommend aiming for at least 150 minutes of moderate cardio exercise each week.
"Moderate intensity exercise is the most effective way to reach cardiovascular fitness," Dr Steinbaum explains.
Completely new to cardio workouts? Take it slow. As Parker explains, with any form of exercise, we're looking for a gradual increase. Try this: aim for 15 minutes a few times a week and build up to 30 minutes.
Keen to know you're working hard enough? The coach explains that if you're slightly short of breath but can still talk, you've likely reached your sweet spot.
10 best cardio workouts to try tonight
1. Running
Running is the most obvious cardio workout to spring to mind. It's great because it's largely free, easy to do, and can be tailored to your specific fitness level.
Not a runner or don't feel like it's for you? It's not for everyone, but if you would like to give it a go, the Couch to 5km app or Runna app will both come in handy (or head to our guide to the best running apps for more options).
"Running is one of the best forms of cardio," shares Johnson. Try this: Take it up a notch by adding intervals into your weekly sessions. "This will improve your endurance, stamina, and aerobic threshold," he explains. After a less high-impact session? Try intervals with a power walk, or during a walk/run hybrid, the trainer advises.
The below is a 20 minute interval run workout, if you'd like a guided session.
2. Boxing
Still yet to give boxing a go? It's a favourite celebrity workout for a reason.
"Boxing is another great cardio workout as it targets all of your muscle groups simultaneously, as well as improving your coordination and balance," Johnson explains.
If you're not so keen to try it in studio, you can do the below session from certified personal trainer Kyra Pro from your living room.
3. Skipping
Not just one for the school yard - skipping deserves credit as a fun, easy and cheap cardio workout, explains Johnson.
He explains: "It's a great workout for elevating your heart rate as well as engaging your core. It's a real winner for those looking for a quick cardio hit " Try this: all you need is a rope and enough space. You can also include HIIT-style intervals to your skipping which is a great way to really push yourself, shares the pro.
Try the below fifteen minute session from trainer Sydney Houdyshell.
4. Cross training
The team at Runna share that if you can't get out for a run, spending some time on a cross trainer will be just as beneficial.
With cross training, you have several options: rowing, swimming, or cycling. The best one to go for is the one you'll enjoy the most. New to rowing? The below guide from the pros at PureGym will help.
5. Mountain climbers
These certainly get the heart pumping and are easy to do from home, especially if you're tight for time.
Just starting out? Be sure to slowly build up the intensity to avoid delayed onset muscle soreness (DOMs) the next day. Challenge yourself by counting how many you can do in sixty seconds. Watch the tutorial below for the correct form.
6. Traveling walkouts
Keen to opt for a low impact workout? This is a great exercise to begin with, shares Johnson.
Below, the Runna team demonstrates how it's done. Do note, all of the below exercises would have to be paired with other cardio exercises to form a full workout.
7. Squats
This one's a double whammy - helping you to improve your muscle mass and get your heart rate up at the same time.
For another glute workout, try this set from PT Krissy Cela.
8. Deadbug
Another great cardio exercise that, when paired with other moves, can make a great all-round workout, is a deadbug. While it won't get your blood pumping as much as, say, running, it's a great move to improve your overall strength and strengthen your core.
Do note here: proper form is important for this exercise, so check out Runna's tutorial below.
9. Jumping lunge
A cardio and strength-boosting move? Winner, winner.
A jumping lunge is a great move to improve both your lower body strength and heart health at the same time, shares the trainer. Keen to increase the intensity? Aim to gradually include more jumping lunges each time.
10. Cycling
As above, cycling is one of the best cardio workouts for a number of reasons.
You have several options - you can jump on your actual bike and go for a spin around your local park, start cycle commuting, or head out for some errands.
Similarly, if you'd prefer an indoor, stationary bike, there will be plenty at your local gym, or you can invest in one for at home. The Peloton App is £12.99 a month and gives unlimited access to a wide range of classes including running, cycling, boxing, walking, and HIIT. It offers a 30-day free trial period, too.
After all your hard work, don't forget to call down by checking out our guide to the best cool down exercises here.
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Team MC UK are big fans of Adanola leggings for a reason - they're soft, supportive and sweat-wicking without breaking the bank.
What is the best exercise for cardio?
Short answer: this will depend on your current fitness level, likes and dislikes. For example, MC UK Health Editor Ally Head loves running, so will normally opt for a quick run.
Other options span cycling, swimming, dancing, walking, HIIT and more - the most important thing is finding a workout you'll genuinely enjoy as that way, you're statistically more likely to stick at it.
