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How to Effectively incorporate cardio:

Guide to Cardiovascular Workouts:

Are you tired of endlessly scrolling through fitness influencers on Instagram, wondering why they seem to have it all together while you struggle to stick to a consistent workout routine? It’s time to stop comparing, and start focusing on what works for you. One way to boost your overall health and fitness is through incorporating cardio into your regular workout routine! In this post, we’ll dive into why you should be doing cardio and how to do it effectively with a 20 rep, 4 times routine, combining cardio with strength training, and some of the best cardio exercises out there.

girl running on side walk

Let’s talk about the benefits of adding cardio to your workouts:

Although cardio may seem daunting, there’s a reason why it’s so beloved within the fitness community. Studies show that cardio can help improve cardiovascular health, lower blood pressure and cholesterol, and even reduce stress and anxiety levels. Moreover, those who regularly incorporate cardio into their workout routine tend to live longer than those who don’t. So not only is it good for you in the short term, it's also an immensely beneficial long-term investment in your health.

But how much cardio should you be doing, and for how long? The general recommendation for adults is to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity per week. That translates to 30-45 minutes of cardio, 4-5 times per week. However, if you are new to cardio or have a pre-existing condition, it's best to consult with a healthcare professional to determine the best course of action for you.

In terms of intensity and duration, one effective method is to try the 20 reps, 4 times routine.

This routine involves doing 20 reps of a cardio exercise, resting for 30 seconds, then repeating for a total of 4 sets. Some ideal cardio exercises for this routine include cross jack to squat, burpee to squat, mountain climbers, and skaters. The key to this routine is staying consistent and gradually increasing the intensity over time. Don’t be too hard on yourself if you are unable to do all 20 reps in the beginning, simply build up to it over time.

Another way to maximize the benefits of cardio is to combine it with strength training. Studies have shown that combining cardio with resistance training can increase overall strength and sculpt lean muscle mass. So, the next time you hit the gym, try alternating between a cardio exercise and a strength-training move, such as lunges or push-ups. Not only will this help you burn calories, but it will also give your muscles a much-needed break in between sets.

Now that we’ve covered the benefits of cardio and how to do it effectively, let’s take a look at some of the best cardio exercises out there. As mentioned earlier, cross jack to squat, burpee to squat, mountain climbers, and skaters are all great options for a high-intensity workout. Cross jack to squat involves a jumping jack motion followed by a squatting motion. A burpee to squat adds in a push-up, mountain climbers are great for abdominal muscles, and skaters are a fun and challenging way to work on your balance.


Incorporating cardio into your regular workout routine can be a game-changer for your overall health and fitness! By doing cardio 4-5 times a week for 30-45 minutes, you can improve your cardiovascular health, strengthen your muscles, and even live longer. Try the 20 reps, 4 times workout routine to get started, and gradually increase the intensity over time. And, if you really want to maximize the benefits of cardio, try combining it with strength training for a full-body workout that targets multiple muscle groups. Lastly, don’t forget to mix it up and have some fun along the way! Experiment with different cardio exercises to find what works best for you and stay motivated on your fitness journey.


Try this cardio workout With equipment.

30 secs ON - 10 secs OFF (4x)

1.Cross Jack to Squat:

2. Plank to Squat:

2. Mountain Climbers:

2. Skaters:


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