Cardio exercises are any workouts that increase the heart rate. Walking, running, cycling, or intense HIIT exercises (high-intensity interval training) are all examples of cardio exercises. These are the most common forms of cardio exercise.
We will explore some of the fun and unique activities that we have never heard about. Exercise does not have to be boring, but it can be fun, refreshing, and energizing.

Best 12 cardio workouts for men
You can do a variety of exercises that will burn calories quickly. You can burn more calories with high-intensity strength training instead of running.
You’ll get the benefits listed above by following our list of varied cardio exercises for men.
1. Bodyweight Movements
- Any movement that increases your heart rate can be used to perform cardio exercises. You can create a cardio routine that burns fat without using gym equipment.
- Try this interval workout. Do four sets of the circuit and rest for one minute after each set.
- In 30 seconds, do as many pushups as you can.
- Jump jacks 60 times
- Burpees – 20 reps
2. Sprinting
- Sprinting at a near-maximal effort in short bursts can get your heart pumping. Sprinting is exhausting, but the benefits are worth it.
- You burn more calories when you sprint, but you also burn them for a few hours afterward. You can also train your glutes and leg muscles.
- Tabata Training is a good fit for sprinting. This is an exercise method created by Izumi Tabata, Ph.D. It has the following structure: Work out for 20 seconds and then rest for 10 seconds. Repeat for eight rounds.
- This method is used for sprinting. You run as fast as you can for about 20 seconds, then rest for 10 seconds. Repeat this pattern 6-10 times (about 3-5 min) and adjust the intensity to your liking.
3. Kettlebell Flow
- This is a brand new fitness method where you do a series of exercises. You start with one exercise, then move on to the next and the next. This mix-up is fun and allows you to do more than just repetitions of the same exercise.
- This is one of the best cardio exercises for men because it builds strength and athleticism. It is possible to see the simultaneous burning of several calories in different areas of the body. You do a kettlebell swivel, then a clean and a snatch. Then, you finish with a squat to press.
4. The Ski-Erg
- This is the device for you if you want to raise your heart rate, but also try something different and new. The Ski-erg, a cardio machine that simulates cross-country skiing, is unique. You begin by pulling down with great force on two ropes that are attached to a fan of variable resistance while simultaneously bending your knees and hips.
- It may seem not very easy, but once you’ve mastered it, it becomes easier. This is a powerful and versatile workout. Expect to be soaked in sweat. This is one of the best cardio exercises for men.
5. Cycling
- It’s not possible to have a list of great cardio exercises for men if you don’t include cycling. Cycling is known to help with weight loss, improve cardio endurance, and build lower back muscles and your legs. Cycling for an hour can burn up to 1000 calories, depending on weight and intensity.
- Sitting on a cycle machine, pedal as hard as you can for 30 seconds and then coast for 15 minutes. Repeat this 8 times.
6. Hiking
- You can burn a lot of calories by venturing outdoors.
- Hiking can be a great way to build strength in the lower body as well as your core.
- You will improve your coordination and balance by choosing a technical trail.
- Even choosing tough trails for hiking can burn more calories than running.
- A study estimating energy expenditure using GPS data showed that walkers burned the most net energy (916kcal), then runners (790kcal), and finally joggers (450kcal).
- The hikers preferred the more difficult trails with steeper slopes.
- If you’re feeling adventurous, choose a challenging course to run with friends or family to burn off some calories.

7. Swimming
- Swimming provides a great cardio workout for the entire body.
- The health benefits of swimming in a pool include improved heart and lung function and general well-being.
- Kicking will also help you build strength throughout your body, including the upper, middle, and lower body.
- Swimming laps is not the only way to get in shape at the pool.
- Most community pools offer aqua aerobics. This gives you a full-body workout that won’t stress your joints.
- Watch the results that 50,236 men over 40 years old are getting with this program.
8. Rowing
- The rowing machine is a fantastic way to get a total-body workout and burn fat.
- Running is a high-impact activity that a low-impact exercise can replace.
- Rowing is a great way to burn calories.
- The caloric cost of rowing was estimated at 36 kcal/min based on the O2 costs of a six-minute rowing exercise, one of the highest reported energy costs for any sport that is predominantly aerobic.
9. Elliptical
- The elliptical trainer (also called cross-trainer) is a stationary exercise machine that simulates running, walking, and climbing without putting excessive pressure on your joints. This reduces the chance of injury.
- The machine is a good tool for intense training, even though the training impact of using it is minimal. By changing the speed, resistance, and intensity of the machine, you can improve its performance.
- These tips will help you get the most out of this workout:
- You can increase the incline of your legs to exercise them more.
- Increase the resistance while lowering the incline for a cross-country ski feel.
- To avoid wrist or shoulder injury, hold the rails of the step mill lightly.
10. Cardio Boxing
- This cardio workout for males will condition your entire body, increasing your coordination, speed, strength, and stamina. It is a complete cardiovascular exercise.
- You can adjust the intensity to suit your body. This is the correct way to do it.
- For 3 minutes, perform a rapid rotation with your hips and core by bending one arm.
- Do a 3-minute lateral shuffle.
- Jump rope for three minutes.
- Do 3 sets of 3 repetitions.
11. High-kicks Swinging
How to:
- Start by standing with your feet at shoulder width apart.
- While keeping your leg straight, extend the leg behind you and bend at the waist.
- Kick the leg as far forward as possible without allowing the knee to bend.
- Bring your leg down and stand with your feet shoulder-width apart.
- Repeat the reps, starting at step 2, but alternate legs.
12. High Knees
How to:
- Position your feet at shoulder width apart while standing up.
- Raise your leg while keeping it bent and without moving your torso.
- Bring your leg down and stand with your feet shoulder-width apart.
- Continue reps by starting at step 2 and alternate between le.
Simple cardio workout at home for men
- Warm up first.
- Circuit:
- Swinging high kicks – 30X (15 on each leg)
- Rest for 30 seconds.
- Abdominal Coons – 15X
- Rest for 30 seconds.
- Bicycles – 30X (15 per Side)
- Rest for 30 seconds.
- High Knees – 30x (15 per leg)
- Rest for 30 seconds.
- Crunches – 15X
- Rest for 30 seconds.
- Do the circuit 3 times. Do each circuit with as much intensity as possible. After the workout, cool down by stretching and completing a cool-down.

Exercises for Men at Home
- A HIIT workout is an excellent cardio exercise that will get your heart rate up and help you burn more calories. This is an example of a home workout.
- Warm up first.
- As many times as possible in twenty minutes, repeat this high-intensity cardio circuit.
- Plank Jacks 15X
- Bench Dips – 15X
- Glute Kickbacks – 30X (15 per leg)
- The jumps are 20X on each Side.
- The 15-X Lying Leg Raised
- Reverse Flutter Kicks – 30X (15 per Side)
- Planks – 1’0″.
- After your workout, be sure to cool down and stretch.
- Try out these workouts or exercises to help you lose weight and tone your body. To find more cardio exercises for men, download the 30-Day Fitness Challenge app.
- Remember that fitness is a key component of burning fat. You should also eat a healthy and clean diet to ensure that your body has the energy it needs to perform the exercises.
Conclusion:
Cardio workouts are a cornerstone for a healthy life, as they promote endurance, improve heart health, and contribute to a sense of overall well-being. Fitting workouts to your fitness level and preferences will make the journey more fun.