Top 10 Cardio Exercises & Tips on How to Get Peak Results

Running and Jogging

• While many exercises qualify as cardio, only the best will provide real results. Running and jogging are considered top cardio exercises because they are low cost, increase your heart rate and burn more calories than walking or biking, given the same time frame. The Lawrence Berkeley National Laboratory reinforced this belief in a study published in "Medicine and Science in Sports and Exercise" in April 2013, finding that BMI reduction was significantly greater from running than walking.

Walking

• Walking is an easy activity that almost anyone can do with a pair of comfortable shoes. For beginners or those wanting less impact on bones and joints, brisk walking provides similar long-term benefits as running and jogging, but at a slower, safer pace. Walking and running are two examples of weight-bearing exercises, which help battle osteoporosis by building and maintaining bone mass.

Swimming

• Swimming qualifies as a top cardio exercise because water is denser than air and creates added resistance, giving your heart and lungs a good workout. Swimmers can burn almost as many calories in the same time frame as jogging but with zero impact. Light to moderate, freestyle swimming for 30 minutes burns around 225 calories, while jogging a 12-minute mile burns about 250. Additionally, the water resistance helps build muscle, which contributes to overall health.

Cycling

• Cycling, an enjoyable way to spend time, can be incorporated into your daily schedule by biking to work or school. Cycling engages the long muscles in the legs, and results in cardiac and muscular improvement. Heart rate and calorie burn can be increased by bumping up the speed or resistance; if you're biking outdoors, include a few hills in your workout. Additional benefits include improved coordination and stress reduction.

Jumping Rope

• Jumping rope is an excellent, inexpensive way to increase your heart rate. According to the Jump Rope Institute, 10 minutes of jumping rope at a moderate pace provides the same benefit as 30 minutes of jogging. You can perform this simple activity in short bursts throughout the day, as a warm-up exercise, or as part of your regular exercise routine.

Aerobic Dance

• Aerobic dance, combined with energetic music, is a fun, effective cardio activity. A study published in the "Journal of Sports Medicine and Physical Fitness" in June 1992 reported that aerobic dance is as effective as walking and jogging for aerobic training. Plus, the many choices of aerobic dance -- among them hip-hop aerobics, cardio funk, Latin dance, belly dancing -- will keep you engaged and entertained. Dancing is another weight-bearing exercise that protects against osteoporosis.

Kickboxing

• Kickboxing is a top exercise combining martial arts moves with high-energy cardio exercise for a complete body workout. Other benefits include improved coordination, stress reduction and self-defense training. This popular exercise is offered at many fitness clubs as well as martial arts studios.

Circuit Weight Training

• Ranking in the top 10, circuit weight training is an activity that uses weight machines or stations, in quick succession, to create muscle improvement while also training the cardiovascular system. A study published in "Lipids in Health and Disease" in September 2013 found that intense circuit weight training is more effective in reducing cardiac risk factors than endurance training alone.

Stair Climbing

• Climbing stairs not only benefits your cardiovascular system, it also strengthens your leg muscles. Stair climbing can be an entire workout or incorporated in intervals during other cardio exercise. Include this higher-impact activity in short intervals throughout your regular daily routine. Added benefits include increased balance and muscle stability.

Exercise Machines

• Used correctly, exercise machines such as treadmills, elliptical trainers, stationary bikes and rowing machines offer many benefits. However, according to a study published in "Gait and Posture" in May 2012, runners' perception of speed and exertion on a treadmill is different than running over ground. Results showed that treadmill runners run 32 percent slower on treadmills. Exercise machines still qualify as top cardio exercises because they can be used indoors away from weather extremes. They also provide a safer alternative to exercising at night and running or biking along lonely roads.

Incorporate Interval Training for Peak Results

• To get peak results, try interval training. Interval training means including short bursts of more intense activity throughout your workout. These extra bursts, which might last 20 to 60 seconds, can increase your aerobic capacity, decrease boredom and burn more calories. A review of studies published in "Sports Medicine" in June 2012 found that high-intensity exercise alternated with lower-intensity recovery periods provides superior improvements in cardiac function, cardiac risk factors and overall fitness.

Track Your Progress

• Another way to ensure peak results is to log your workouts and track your progress. Log the activity, duration and perceived intensity of each workout. This will give you observable results and help you set short- and long-term goals. You can track your progress weekly in terms of goals such as weight loss, pace or perceived exertion.

Prepare and Protect

• Preparing your body for exercise and protecting it from harm contributes to achieving peak results. First, get fueled. Strive to consume enough calories during the day to fuel your body based on desired weight and your workout. Choose good carbohydrates such as whole grains, fruits and vegetables; lean protein; and healthy fats. Next, stay hydrated. Drink two to three liters of water throughout the day, and additional water before, during and after your workout. Finally, get enough sleep. Exhaustion and soreness are signals that your body needs rest and repair.