A Human Web
Join

Exercises

Cardio and conditioning exercises

Conditioning work raises your heart rate: intervals, sprints, rowing, sled pushes and carries. Build the volume gradually.

82 moves62 with 3D demosBeginner 42Intermediate 27Advanced 13

Beginner cardio and conditioning exercises 42

Indoor Rowing (Rowing Machine) demonstrated on the 3D figure3D demoIndoor Rowing (Rowing Machine)Beginner · Cardio machineJumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentMedicine-ball chest push demonstrated on the 3D figure3D demoMedicine-ball chest pushBeginner · Medicine ballSkipping demonstrated on the 3D figure3D demoSkippingBeginner · No equipmentStationary cycling demonstrated on the 3D figure3D demoStationary cyclingBeginner · Cardio machineTreadmill walking demonstrated on the 3D figure3D demoTreadmill walkingBeginner · Cardio machineBench Sprint demonstrated on the 3D figure3D demoBench SprintBeginner · Other / check instructions + A bench or boxDouble Leg Butt Kick demonstrated on the 3D figure3D demoDouble Leg Butt KickBeginner · No equipmentFast Skipping demonstrated on the 3D figure3D demoFast SkippingBeginner · No equipmentFront Box Jump demonstrated on the 3D figure3D demoFront Box JumpBeginner · Other / check instructionsHurdle Hops demonstrated on the 3D figure3D demoHurdle HopsBeginner · Other / check instructionsIsometric Chest Squeezes demonstrated on the 3D figure3D demoIsometric Chest SqueezesBeginner · No equipment

Intermediate cardio and conditioning exercises 27

Bear Crawl demonstrated on the 3D figure3D demoBear CrawlIntermediate · No equipmentBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepForward cone hops demonstrated on the 3D figure3D demoForward cone hopsIntermediate · Other / check instructionsLateral cone hops demonstrated on the 3D figure3D demoLateral cone hopsIntermediate · Other / check instructionsLying one-arm overhead throw demonstrated on the 3D figure3D demoLying one-arm overhead throwIntermediate · Medicine ballLying two-hand overhead throw demonstrated on the 3D figure3D demoLying two-hand overhead throwIntermediate · Medicine ballMedicine-ball slam demonstrated on the 3D figure3D demoMedicine-ball slamIntermediate · Medicine ballMountain climbers demonstrated on the 3D figure3D demoMountain climbersIntermediate · No equipmentRucking (loaded walking) demonstrated on the 3D figure3D demoRucking (loaded walking)Intermediate · Something with weightSide-to-side box push-off demonstrated on the 3D figure3D demoSide-to-side box push-offIntermediate · A stepSled Push demonstrated on the 3D figure3D demoSled PushIntermediate · A sledSplit jump (same-leg landing) demonstrated on the 3D figure3D demoSplit jump (same-leg landing)Intermediate · No equipment

Advanced cardio and conditioning exercises 13

Air bike intervals demonstrated on the 3D figure3D demoAir bike intervalsAdvanced · Cardio machineBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepDiagonal bounds demonstrated on the 3D figure3D demoDiagonal boundsAdvanced · No equipmentHill sprints demonstrated on the 3D figure3D demoHill sprintsAdvanced · No equipmentLateral box jump demonstrated on the 3D figure3D demoLateral box jumpAdvanced · A stepPlyometric push-up demonstrated on the 3D figure3D demoPlyometric push-upAdvanced · No equipmentRepeated box jumps demonstrated on the 3D figure3D demoRepeated box jumpsAdvanced · A stepShuttle runs demonstrated on the 3D figure3D demoShuttle runsAdvanced · No equipmentSingle-leg cone hops demonstrated on the 3D figure3D demoSingle-leg cone hopsAdvanced · Other / check instructionsSingle-leg lateral hop demonstrated on the 3D figure3D demoSingle-leg lateral hopAdvanced · Other / check instructionsSprint intervals demonstrated on the 3D figure3D demoSprint intervalsAdvanced · No equipment

Workouts that use them

More exercises

Questions people ask

What are good cardio and conditioning exercises for beginners?

Start with moves graded easy, such as Indoor Rowing (Rowing Machine), Jumping jack, Medicine-ball chest push. There are 42 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do cardio and conditioning exercises at home without equipment?

Yes. 27 of the 82 moves here need nothing but your body, a floor, a wall or a step, for example Jumping jack, Skipping, Double Leg Butt Kick.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.