Cardio: the simplest medicine there is.
A brisk 30 minutes, most days, does wonders for your heart, mood and energy — and beginners feel it fastest. Pick a goal, pick how you like to move, and go.
Pick your ambition
Pick your goal
Heart health
All-round cardio for a strong heart.The all-rounder for a healthy heart and a longer life. If you're not sure, start here.
See the plan →Get fitter, faster
Raise your engine in less time.Lift your aerobic fitness (VO₂max) efficiently — intervals are the fast lane.
See the plan →Go the distance
Build stamina for the long haul.Grow the endurance for a 5k, a long hike or a big bike ride.
See the plan →Manage weight
Burn more energy across the week.Tip the energy balance with a higher-volume, enjoyable mix you can sustain.
See the plan →How do you like to move?
Walking, running or cycling — all superb cardio. You'll pick your favourite on the next page to get matching sample sessions.
What actually matters
Decades of research, boiled down to a few simple things.
Any cardio is a big win
Going from nothing to something gives the biggest health jump of all — and beginners gain the fastest.
Aim for 150 minutes a week
Moderate effort — that's a brisk 30 minutes, five days. Or half as much if it's vigorous. Split it any way you like.
Steady or intervals — both work
Pick what you enjoy. Short, hard intervals are a time-efficient way to boost fitness; easy miles build the base.
Let your breath be the guide
Moderate = you can talk but not sing. Vigorous = only a few words at a time. No gadgets needed.
Build up gradually
Add minutes first, then a little intensity. Small, steady steps beat big leaps your body isn't ready for.
Why get your heart pumping?
Your most powerful medicine
Cardiorespiratory fitness predicts long life better than almost any other measure — and lowers the risk of heart disease, diabetes and more.
Fitness in less time
Short, hard intervals raise your aerobic engine efficiently — a small extra edge over steady training, in a fraction of the minutes.
Better mood, better sleep
Aerobic exercise lifts mood, eases anxiety and helps you sleep — often noticeable after a single session.
Guidance follows the ACSM 2011 Position Stand (Garber et al.) and the VO₂max meta-analysis of Milanović, Sporiš & Weston (2015).