Cardio that actually
fits your life.
At-home cardio without the high-impact wreckage. Low-impact options for cranky knees. No-equipment routines for travel. And the realistic on-ramp for people who haven't done cardio in years.
Cardio exercises at home: the realistic menu.
The misconception: cardio means a treadmill or running. The reality: anything that elevates heart rate for 20+ minutes counts — and most of those options work fine in 8 square feet of living room.
Read the full guide →Low impact cardio at home for cranky knees.
If running and jumping aggravate the knees, the alternatives are rich: walking on an incline, stationary cycling (recumbent if upright bothers the back), step-ups (slow, controlled), bodyweight circuits with no jumping, and rucking (weighted walking). All produce real cardiovascular adaptation. None require the joints to absorb impact.
The trade-off: low-impact cardio burns fewer calories per minute than high-impact. So sessions need to be slightly longer (30–40 vs 20–30) to match the dose. A fair trade for not aggravating the knees.
Cardio at home with no equipment: a 20-minute template.
Five exercises, 40 seconds work, 20 seconds rest, four rounds. Round 1: Marching in place. Bodyweight squats. Mountain climbers (slow). Push-ups (incline if needed). Standing knee drives. Rounds 2–4: Repeat. Total time: 20 minutes including a 2-minute warm-up walk-around.
This produces a real cardio session — heart rate up, breathing hard, sweat. No equipment, no setup, can be done at 6 a.m. before the household wakes up. The hardest part is starting, not finishing.
How to start exercising again after years off.
The single biggest predictor of long-term success: starting smaller than you think you should. The clients who jump back in with 5 days a week of intense workouts quit within a month. The clients who start with 10-minute daily walks and add gradually are still training a year later.
Read the full guide →Easy cardio at home for low-energy days.
Not every workout needs to crush you. On low-energy days, low-effort cardio still produces real benefit. A 20-minute slow walk while listening to a podcast. Easy cycling at conversation pace. Standing up during phone calls and pacing.
The principle: showing up beats not showing up, even at 50% effort. The clients who train consistently for years aren't the ones who go hard every session — they're the ones who don't skip when motivation is low. Easy cardio is the bridge between "I don't feel like it" and "I trained today."
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Cardio, answered.
How long should cardio sessions be?
For most adults: 20–40 minutes, 2–4 days per week. The exact dose depends on intensity. A 20-minute high-intensity session and a 40-minute moderate walk produce similar adaptations — pick the one you'll actually do consistently. Total weekly cardio: 90–150 minutes for general health.
Is it OK to do cardio every day?
Yes, if the intensity is moderate (walking, easy cycling, low-impact). Daily high-intensity cardio leads to overtraining within a few weeks. The standard pattern: 2–3 high-intensity sessions plus daily low-intensity movement.
What's the best low-impact cardio?
Walking is undervalued — outside, on an incline treadmill, or rucking with a weighted backpack. Cycling protects the knees. Swimming if you have access. Pick the one your joints tolerate and you'll do 4 days a week.
I haven't done cardio in years. How do I start?
Start with daily 10-minute walks. After two weeks, expand to 20 minutes. After four, add one slightly faster session per week. Build the habit before you build the intensity.
Mike builds custom cardio programs for in-home clients.
These articles cover the principles. The version sized for your fitness level, your knees, and your schedule — that's what an in-home session is for.