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4 Top Cardio Exercises Every Professional Fitness Trainer should Know

Knowing the right cardio exercises to stay in shape is crucial. Cardio workouts are the best option, whether it is about losing weight, building muscles or enhancing endurance. Therefore, a professional fitness trainer must know the best cardio workouts. This blog will present the top 5 best cardio workouts that a professional fitness trainer should know.

1. Long Slow Distance Cardio

Long slow distance cardio is referred to as continuous training or steady-state cardio. It is almost like running but includes aerobic exercises at a steady pace for a long time without any breaks. The best example is riding a bicycle for 20-40 minutes. Jogging, running, and walking are also examples of long, slow distance cardio. Long slow distance cardio allows people to work at their own pace. A professional fitness trainer must know about long slow distance cardio exercises. This is perfectly suitable for beginners and those returning to exercise after recovering from an injury.

2. HIIT/Interval Training

High-Intensity Interval Training includes certain aerobic activity at high-intensity levels for a short period. It is followed by a recovery period that varies in length. In the recovery period, the activity is performed at a slower pace that allows the body to recuperate. A professional fitness trainer must know that HIIT can be used by people of all fitness levels. The length of time will increase gradually while adding more sets to the workout. HIIT session is ideal when someone is training for athletic competition and helps improve glucose metabolism. Also, it speeds up the fat-burning process.

3. Circuit Training

Circuit training includes alternating aerobic and anaerobic exercises to enhance the workout efforts. An example of circuit training is jogging or running for five minutes and then performing push-ups or sit-ups for two minutes. The circuit training is done in a “round robin”, where the participants run or jog to different stations to perform individual exercises. This is an excellent choice for group team building and can also be used to avoid boredom. Many professional fitness trainers choose circuit training when there is less time to work out. It ensures strength training and cardio all in one.


Cross-training involves performing more than one type of cardio. Anyone can do this with more than one equipment within a single workout session. For instance, someone wants to exercise for 10 minutes on a stair stepper, followed by another 10 minutes on a treadmill. They can easily do it. Also, cross-training can be done using different equipment every day or changing the type of cardiovascular exercises you do every few weeks. Cross-training also reduces the risk of injury, reduces boredom, and also enhances overall performance. Thus, athletic trainers often recommend it. Cardio exercises have a wide array of beneficial effects on an individual’s body. Did you know? According to a 2015 study, it was observed that people who completed four weeks of cardio exercise experienced the following:
  • An increased feeling of well-being
  • A decrease in psychological distress
  • Reduced stress
  • Lesser emotional exhaustion
Cardio exercises are also helpful for those who want to lose weight. Researchers have found that the participants who attended a Zumba class for 8 weeks had significant effects in:
  • Body fat reduction
  • Quicker body weight loss
  • Better body mass index
  • Fat percentage reduction
There is no denying the fact that cardio exercises have a wide array of advantages. A professional fitness trainer must discover the type of cardio that is best for the client’s needs so that the overall fitness level increases. Don’t be afraid to try out new methods.