Cardio, short for cardiovascular exercise, is any activity that raises your heart rate and keeps it up: walking, running, cycling, rowing, swimming, dancing. It’s one of the most important things you can do for your heart, weight, blood sugar and mood. Cardio machines can make it easier and more convenient, but they’re not essential. Here’s how to decide whether you need one and which to choose.
Key takeaways
- Adults should aim for at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio a week.
- You don’t need any equipment; brisk walking counts.
- Machines help with weather, safety, convenience and tracking, and some are gentler on the joints.
- Choose the machine that suits your body and that you’ll enjoy, then use it consistently.
Why cardio matters
Carrying excess weight raises the risk of coronary heart disease, type 2 diabetes, high blood pressure, high cholesterol, stroke, some cancers, sleep apnoea and osteoarthritis. Regular cardio helps on several fronts at once: it strengthens the heart and lungs, burns calories, improves insulin sensitivity, lowers blood pressure and helps with stress and sleep.
Body mass index (BMI) is a quick screening measure. A BMI of 25–29.9 counts as overweight and 30 or above as obese, although BMI doesn’t measure body fat directly, so it’s worth pairing with a waist measurement.
Free tool
BMI Calculator — check your BMI and the healthy weight range for your height.
How much cardio do you need?
| Intensity | How it feels | Weekly target |
|---|---|---|
| Moderate | Breathing faster, can talk but not sing (e.g. brisk walking, easy cycling) | At least 150 minutes |
| Vigorous | Hard breathing, only a few words at a time (e.g. running, hard cycling, rowing intervals) | At least 75 minutes |
| Mix | Combine both; 1 vigorous minute is roughly worth 2 moderate minutes | Equivalent of 150 moderate minutes |
More than this, up to about 300 minutes a week of moderate activity, brings extra benefits, especially for weight control. Add two strength sessions a week too.
Free tool
Heart Rate Zone Calculator — see which heart rates count as moderate and vigorous for you.
Do you need cardio equipment?
No. Walking is free, low-impact and effective. A brisk 30-minute walk five days a week meets the minimum guideline. Walking the dog, taking the stairs and cycling for errands all count.
That said, machines have real advantages:
- Weather and daylight don’t matter.
- Safety and convenience: train at home early or late.
- Lower impact options such as bikes, ellipticals and rowers if your joints complain.
- Easy tracking of time, distance and intensity.
- Multitasking: watch, listen or read while you train.
Choosing a cardio machine
| Machine | Impact | Muscles | Good choice if… |
|---|---|---|---|
| Treadmill | Low (walking) to high (running) | Legs, whole body | You like walking or running |
| Stationary bike | Very low | Legs and glutes | You want joint-friendly cardio in a small space |
| Elliptical | Very low | Legs, plus arms with handles | You want low-impact, full-body work |
| Rowing machine | Low | Legs, back, arms, core | You want full-body cardio and some strength |
| Stair climber | Low | Glutes, quads, calves | You want tough, short sessions |
See our home exercise equipment guide for strength equipment and starter setups.
Make cardio more effective
- Mix steady and interval sessions. For example, two steady 30–40 minute sessions and one interval session a week.
- Progress gradually: add time, then intensity.
- Track your sessions so you can see progress.
Free tool
Interval Timer — run HIIT and Tabata intervals on any machine, or with no machine at all.
Free tool
Calories Burned Calculator — estimate calories for walking, running, cycling, rowing and 30+ other activities.
Frequently asked questions
Is walking enough cardio?
Yes, if it’s brisk enough to raise your breathing. Thirty minutes of brisk walking five days a week meets the minimum guideline.
Which cardio machine burns the most calories?
Calories depend mostly on how hard you work and how long, not the machine. Machines that use more muscle, like rowers, ellipticals with handles and stair climbers, can feel efficient, but the best one is the one you’ll use often.
Should I do cardio or weights to lose weight?
Both. Cardio burns calories and improves heart health; strength training preserves muscle while you lose fat. Diet still matters most for weight loss.
This article is for general information and isn’t a substitute for advice from your doctor or another qualified health professional. Check with them before starting a new exercise or eating plan, especially if you have a health condition, are pregnant or take medication.
