Cardio: guides and articles
Cardio that fits around lifting: zone 2, HIIT, running, rowing, incline walking and jump rope, with sample sessions for every fitness level.
Incline Walking, 12-3-30 and the Stair Climber
Uphill walking and stair climbing raise your heart rate without the pounding of running. How to start, the 12-3-30 workout, sample sessions and mistakes.
4 min read
VO2 Max Explained: What It Is and How to Improve It
VO2 max measures how much oxygen your body can use, and it is strongly linked to health and endurance. What affects it and the training that improves it.
4 min read
Jump Rope Workouts: A Complete Beginner's Guide
A jump rope is cheap, portable and great for conditioning. The basic technique, how to size your rope, and simple workouts for beginners.
4 min read
Cycling for Fitness: Indoor and Outdoor Training Basics
Cycling builds endurance with low joint impact. Bike setup, how to structure rides, indoor vs outdoor training, and how cycling fits with lifting.
4 min read
Running for Beginners: How to Start Without Getting Hurt
Starting to run is simple, but doing too much too soon is the most common mistake. A gentle run-walk plan, shoe advice and how to avoid injury.
4 min read
How to Use a Rowing Machine Properly
The rower is a full-body cardio machine, but most people pull it with their arms. The catch, drive, finish and recovery, plus beginner workouts.
4 min read
Fasted Cardio: Fat-Burning Hack or Just Hungry?
Fasted cardio burns more fat during the session but not more fat overall. What the evidence says, and who should or should not bother.
5 min read
Cardio Before or After Weights?
Should you do cardio before or after lifting? The order matters less than you think — but there is a right answer for each goal.
5 min read
Zone 2 Cardio: Why Slow Is the New Fast
Zone 2 cardio is easy, conversational-pace work that builds your aerobic base, aids recovery, and supports fat loss. Here is how to do it right.
6 min read
HIIT: What It Is, What It Is Not, How to Do It
HIIT means short, truly hard intervals with real rest — not just sweating a lot. What HIIT does, what it does not, and how to program it.
6 min read