24 October 2025
The best cardio exercises to burn calories
Discover the best cardio exercises to burn calories, improve health and endurance, with personalized programs for all fitness levels. Train effectively anywhere, combining bodyweight exercises and technology to maximize results.
Why Do Cardio Exercises
Cardiovascular training is the foundation of any effective fitness program. It stimulates the heart and lungs, improves circulation, boosts metabolism, and provides energy through the release of endorphins. It also helps manage stress and reduces risk factors for chronic diseases such as diabetes, hypertension, and obesity.
Especially in today’s world, characterized by sedentary lifestyles and poor posture, cardio is a valuable investment for long-term well-being. With solutions like the Technogym App and smart equipment such as Technogym Bench or Technogym Bike, you can train anywhere with personalized programs, on-demand videos, or live sessions with expert trainers.
Especially in today’s world, characterized by sedentary lifestyles and poor posture, cardio is a valuable investment for long-term well-being. With solutions like the Technogym App and smart equipment such as Technogym Bench or Technogym Bike, you can train anywhere with personalized programs, on-demand videos, or live sessions with expert trainers.
Bodyweight or Equipment-Based Exercises
Bodyweight exercises such as jumping jacks, burpees, mountain climbers, and jump rope are simple, accessible, and ideal for small spaces—perfect for dynamic sessions anywhere, even while traveling. With the Technogym App, you can access hundreds of guided circuits, choosing duration, level, and intensity.
If you prefer a more structured and monitored approach, cardio equipment like Technogym Run, Technogym Ride, Skillbike, or Skillrow are excellent options. These machines allow easy intensity adjustments and integrate heart rate monitoring, calorie tracking, and active time, all connected to your personal Wellness Passport on Technogym App.
The choice between bodyweight and equipment depends on your preferences, practicality, and goals, but combining both can deliver even more complete results.
If you prefer a more structured and monitored approach, cardio equipment like Technogym Run, Technogym Ride, Skillbike, or Skillrow are excellent options. These machines allow easy intensity adjustments and integrate heart rate monitoring, calorie tracking, and active time, all connected to your personal Wellness Passport on Technogym App.
The choice between bodyweight and equipment depends on your preferences, practicality, and goals, but combining both can deliver even more complete results.
Cardio Routines for Different Levels
Beginners
- Brisk walking: 20–30 minutes (3–4 times per week)
- Light cycling: 15–20 minutes (e.g., Technogym Cycle)
- Basic circuits with jumping jacks, marching in place, and step-ups on a bench (Technogym Bench)
Intermediate
- Jogging: 30–40 minutes, even on Technogym Run with virtual outdoor routes
- Elliptical at medium resistance: 20–30 minutes
- Structured circuits with burpees, squat jumps, mountain climbers, and planks, guided by trainers in Technogym Sessions
Advanced
- Fartlek: 45 minutes alternating sprints and recovery
- HIIT on bike or treadmill (e.g., Skillmill, designed for sprints and high-intensity training)
- Functional circuits with kettlebells, box jumps, rowing, and burpees, also available in Technogym App Plus workout plans
Cardio HIIT: What to Know
HIIT (High Intensity Interval Training) alternates short, intense phases with active or complete recovery. A classic example is 30 seconds of sprint followed by 90 seconds of light activity, repeated for 8–10 sets. This type of training ensures high calorie expenditure even after the session (thanks to the EPOC effect), develops both aerobic and anaerobic capacity, and promotes fat loss.
With tools like Technogym Coach integrated into the app, you can follow tailored HIIT protocols calibrated to your fitness level, goals, and performance data from connected devices. HIIT is ideal for those with limited time, but it should be approached gradually, especially at the beginning, to avoid overload and injuries.
With tools like Technogym Coach integrated into the app, you can follow tailored HIIT protocols calibrated to your fitness level, goals, and performance data from connected devices. HIIT is ideal for those with limited time, but it should be approached gradually, especially at the beginning, to avoid overload and injuries.
How Long Should a Good Cardio Workout Last?
Leading guidelines (such as those from the WHO) recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week to maintain good overall health. If weight loss is the goal, sessions of 45–60 minutes at sustained intensity or a higher total weekly volume may be necessary.
For specific performance goals, alternating duration and intensity is the best strategy. Above all, consistency and quality of execution matter most. Technogym Routines help plan the ideal weekly volume, combining cardio activity, active recovery, and functional training—all synchronized on a single platform through the Technogym ecosystem.
For specific performance goals, alternating duration and intensity is the best strategy. Above all, consistency and quality of execution matter most. Technogym Routines help plan the ideal weekly volume, combining cardio activity, active recovery, and functional training—all synchronized on a single platform through the Technogym ecosystem.
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