11 Aerobic Exercise Examples: Easy to Challenging

Aerobic exercise, or “cardio,” has many benefits, but getting started isn’t always easy. You can choose from many aerobic activities to increase your heart rate, challenge your muscles, and build endurance.

The Physical Activity Guidelines for Americans recommends that adults age 18 to 64 get at least 150 minutes of moderate-intensity aerobic physical activity weekly, 75 minutes of vigorous-intensity aerobic physical activity, or a combination of the two. The activity should be spread throughout the week.

The best aerobic exercise is the one you can consistently do to meet these guidelines. Options include power walking, taking a spin class, swimming, or playing tennis.

List of Aerobic Exercises

Aerobic exercise is an activity that typically elevates your heart and breathing rates. It often involves continuous and repetitive motions utilizing large muscle groups, such as the legs and arms. Aerobic exercise increases endurance and cardiovascular fitness by improving peak oxygen consumption, called VO2.

The following are all considered aerobic exercises.

Example 1: Power Walking

Walking is one of the easiest aerobic exercises to add to your daily routine. It doesn’t require equipment or a gym and can be done almost anywhere. Brisk walking, or power walking, can add intensity to your walks and increase cardio fitness. Aim for a pace in which you are breathing harder than normal and can talk but not sing.

To try power walking, start by adding faster intervals to your walk. Start at a normal pace, then walk quicker for a minute. Return to the base pace for a minute, then back to the quick pace for a minute. Repeat this cycle for 15 minutes or more.

While no equipment is needed to power walk, if you have access to a treadmill, you might find that it helps you maintain a brisk pace since the speed is set. You can also add intensity by increasing the incline on a treadmill or finding a hilly route if you are walking outside.

Example 2: Running

Running is a great way to step up the intensity. Running works the muscles of the legs primarily but also uses accessory muscles of the core and arms. It is a great option for aerobic exercise.

A beginner running routine might include a mix of walking, brisk walking, and running. For example:

• Warm-up: Walk for five minutes and then walk briskly for five minutes.
• Main exercise: Run for one minute and then walk briskly for one minute. Repeat this five times.
• Cool down: Walk for five minutes.

Example 3: Stair Climbing

Stairs are a great way to get aerobic exercise without a lot of impact on your joints. Find a set of stairs that you can repeatedly climb up and down for 15 to 30 minutes. These can be in your house, in an apartment building, at work, or even the bleachers at your local high school football field.

Pick your pace based on your fitness level. If you are out of breath climbing a set of stairs casually, then keep at a slow pace. With each workout you complete, you can increase your pace. Eventually, you may be able to run up and down the stairs multiple times.

Example 4: Aerobics Classes

You can choose from many different aerobics classes. All usually involve a combination of movement and muscle-strengthening exercises.

Examples include:

• A boot camp–style class in which you move from station to station
• A TRX class that combines cardio bursts with suspended body weight exercises
• A circuit training class that keeps the body moving and incorporates muscle-strengthening exercises for an hour
• A high-intensity interval training (HIIT) class that incorporates plyometric movements like burpees and squat jumps with muscle-strengthening activities.

Example 5: Swimming

Swimming is a great low-impact aerobic activity that uses all the major muscle groups but is easy on the joints. To start swimming, you’ll need goggles, and you may want a swim cap if you have longer hair.

People who have been swimming for a while may mix freestyle with other strokes to increase the intensity. If you are new to swimming, pick a stroke that allows you to swim the full length of the pool. Then, try to swim as many lengths as possible with the fewest breaks.

You might begin by swimming for 10 minutes three to five days a week. Then, add five minutes to your swim each week until you can swim for 30 minutes straight.

Example 6: Bicycling

Bicycling is like walking in that it can be incorporated into your daily activities. Biking can be used as a means of transportation to run errands or get to work. Be sure to get a bike that is an appropriate size for your frame. Consider getting a bike fitted to you by an expert to avoid any musculoskeletal imbalances that may lead to injury.

To add challenge to your biking, pick up the pace or head to an area with hills. These two things will help increase your heart rate and challenge your leg muscles. Always wear a helmet when biking or cycling, even if it is just around your neighborhood.

Example 7: Spin Class

A spin class is a great way to bike without being outside. The instructor-led class can help you achieve a longer workout focusing on cardio endurance. Some spin classes will add high-intensity intervals to increase your heart rate even more. The change in intensity is a great way to improve your endurance and ability to recover efficiently.

Example 8: Dancing

Dancing is a great way to move the body and have fun. Dancing for exercise can include an instructor-led Zumba class, formal dance training, ballroom dancing, or turning up the music in your house and moving your body to the beat.

No matter what you choose, if you’re moving, you’ll get your heart rate up.

Example 9: Tennis or Pickleball

Trying a sport like tennis or pickleball can be a great alternative to solo workouts. These activities require short bursts of running and moving that increase the heart rate. Playing with others will keep you accountable and challenge you to push your body further.

Example 10: Jumping Rope

Jumping rope is a simple cardio activity that increases coordination. All you need to do is grab a jump rope, find enough open space to swing it overhead, and begin. Circle the rope overhead, and as it comes toward your feet, jump over it.

As with all activities, start slowly. You may only be able to go a few minutes before you need to rest. As your endurance improves, start adding time to your sessions.

Example 11: Household Activities

Many household tasks can also be cardio-based activities. Gardening, in which you’re squatting and standing, pushing a lawnmower, or digging, can increase your heart rate. Shoveling snow is a great activity to get the heart rate up. Moving at a quick pace to vacuum and clean the house can also count as cardio.

Aerobic Exercise Modifications With Similar Benefits

The Centers for Disease Control and Prevention (CDC) recommends that people who are pregnant, older, post-op, or living with chronic pain continue to find ways to exercise. Many aerobic activities can be modified to help people keep moving.

During Pregnancy

Working out during pregnancy can have many benefits, including a lower risk of developing gestational diabetes (high blood sugar that first appears in pregnancy) and preeclampsia (high blood pressure in pregnancy). People who had a regular fitness routine prior to pregnancy should maintain it as best as possible, with modifications as needed.

As the belly grows, modifications may need to be made to accommodate the change in weight and center of gravity. These include holding onto a wall or a bar for balance or choosing low-impact activities that keep pressure off the joints, especially the back and knees.

Low-impact exercises like walking and swimming can be great while pregnant. If walking outside becomes difficult, walking in a pool is a way to continue moving. The buoyancy of the water takes the extra weight off your joints.

Older Age

Getting older doesn’t mean you have to slow down. In fact, it becomes even more important to move your body, elevate your heart rate, and strengthen your muscles to combat the effects of aging, such as loss of muscle mass (sarcopenia) and osteoporosis (progressive bone loss).

Walking is a great exercise as you age. Strength training and balance exercises can also help prevent falls. Water aerobics is a low-impact alternative to some of the aerobics classes listed above.

Post-Op or With Chronic Pain

There are ways to modify some aerobic activities for people living with chronic pain or who have recently had surgery. Consult your healthcare provider about returning to exercise post-op.

An elliptical machine can help people get the benefits of power walking or running without straining their joints. A hand cycle can be used to do cardio using just the arms. Water aerobics and walking in the pool can help with pain.

Why Aerobic Exercise Is Good for the Body

Aerobic exercise has physical and mental health benefits. Aerobic exercise strengthens the heart and lungs, increasing endurance and muscular strength. These physical benefits can help people remain active and prevent falls and injuries.

Aerobic exercise burns both carbohydrates and fat by increasing your heart rate for a longer period of time than most other forms of exercise.

People who exercise regularly have a reduced risk of cardiovascular disease and an increase in life expectancy. They experience lower rates of high blood pressure (hypertension) and type 2 diabetes and have lower cholesterol levels.

Aerobic exercise also influences mental health, decreasing depression and anxiety symptoms. People with chronic illnesses who exercise regularly also see an improvement in their quality of life.

How to Join an Aerobic Exercise Class

To join an aerobic exercise class, you’ll need to find one that works with your schedule. Gyms, fitness studios, community centers, and local park districts may offer aerobic exercise classes. These classes include spinning, TRX, boot camp-style courses, or more unique cardio-based classes.

An online search can help you find what you’re looking for in your area. Read the full class description and note if any special clothing, shoes, or equipment is needed.

Try to arrive slightly early so you can settle in and ask questions if needed. Talk to the instructor before class if you have any injuries, chronic pain, or other conditions. They can often give modifications throughout the class to help you get the most out of the workout safely and effectively.

Summary

Aerobic exercise, or “cardio,” has many health benefits. It increases heart rate, makes you breathe harder, and challenges the body’s muscles. Examples include power walking, swimming, running, biking, dancing, and household activities.

Exercises can be modified for pregnant people, those who have recently had surgery, or those who live with chronic pain to reap the same benefits.

Aerobic exercise has mental and physical health benefits, including reduced depression symptoms and a decreased risk of high blood pressure and type 2 diabetes.

To join a class, search local studios, gyms, or park districts to find a class that suits your schedule and physical abilities. The best aerobic exercise is the one you can do consistently.