Biking (Stationary or outdoors) After a 3 to 5 minute warm-up, ride at 75-80% of your maximal heart rate for at least 20 minutes. To determine your maximal heart rate, subtract your age from 220. For example, a 40-year-old person should aim to keep their heart rate between 135-144bpm. You can complete your workout on a stationary bike or an outdoor bike. Jogging Running is the easiest cardio exercise to set up since it doesn’t require any equipment. Like when biking, you should aim to work in a range of 75-80% of your maximal heart rate. Start with 15 minutes and extend your workouts as it becomes easier to keep your heart rate in the target range. HIIT Sprinting HIIT style workouts raise your heart rate quicker than traditional cardio and provide you with fat burning. Start with a 10-15 minute warm-up consisting of jogging and dynamic stretching. For the workout, sprint for 1-minute and walk for 1-minute. Repeat 10 times for a total of 20 minutes. HIIT Jump Rope Alternate 1-minute of skipping with 1-minute of rest ten times. Aim to keep your heart rate around 80% of your maximum. If your heart rate is lower than 80%, try skipping faster. If your heart rate is higher than 80%, slow down. Counting the number of skips you can complete in a minute is a great way to track your improvements. Try to increase the number of skips each week.