Cardiovascular training is essential for heart health, fat loss, and overall endurance. The American Heart Association recommends at least 150 minutes of moderate cardio per week—75 Medium exceeds this, setting you up for excellent cardiovascular health.
LISS vs HIIT Training
Understanding the difference between these cardio styles helps you plan effective workouts.
LISS (Low-Intensity Steady State)
- What it is: Sustained moderate effort for extended time
- Examples: Walking, easy cycling, swimming laps
- Benefits: Burns fat, easy on joints, promotes recovery
- Heart rate: 50-65% of maximum
- Best for: Active recovery, beginners, daily cardio
HIIT (High-Intensity Interval Training)
- What it is: Short bursts of max effort with rest periods
- Examples: Sprint intervals, Tabata, circuit training
- Benefits: Time-efficient, boosts metabolism, builds power
- Heart rate: 80-95% of maximum during work intervals
- Best for: Fat loss, time-crunched workouts (2-3x/week max)
📊 The 80/20 Rule
Most cardio (80%) should be low to moderate intensity. Only 20% should be high intensity. This prevents burnout and maximizes adaptation.
Heart Rate Zone Training
Training in specific heart rate zones targets different fitness goals. Calculate your max heart rate: 220 minus your age.
| Zone | % Max HR | Feel | Benefits |
|---|---|---|---|
| Zone 1 | 50-60% | Very easy, can sing | Recovery, warm-up |
| Zone 2 | 60-70% | Easy, can hold conversation | Fat burning, endurance base |
| Zone 3 | 70-80% | Moderate, can speak sentences | Aerobic capacity |
| Zone 4 | 80-90% | Hard, can only say few words | Lactate threshold, speed |
| Zone 5 | 90-100% | Maximum effort | Peak power (short bursts) |
Weekly Cardio Structure
Balanced Cardio Week
- 2-3 days: LISS sessions (45 min walking, cycling, swimming)
- 1-2 days: Moderate intensity (brisk walking, jogging)
- 1 day: HIIT session (20-30 min including warm-up/cool-down)
- 1-2 days: Mixed with strength training
Cardio-Focused Week
- 3 days: Moderate cardio (Zone 2-3)
- 2 days: HIIT or interval training
- 1 day: Long slow distance (60+ minutes easy)
- 1 day: Active recovery walk
Cardio Options That Count
Traditional Cardio
- Running, jogging, or brisk walking
- Cycling (outdoor or stationary)
- Swimming laps
- Rowing machine
- Elliptical or stair climber
- Jump rope
Fun Cardio Alternatives
- Dance classes (Zumba, hip-hop, etc.)
- Hiking
- Recreational sports (basketball, tennis, soccer)
- Kickboxing or martial arts
- Kayaking or paddleboarding
75-Day Cardio Progression
Weeks 1-2: Build Base
- Focus on Zone 2 training (conversational pace)
- 45-minute walks or easy cycling
- Establish consistent daily habit
Weeks 3-4: Add Intensity
- Introduce 1 HIIT session per week
- Increase walking pace or add inclines
- Try walk/jog intervals if able
Weeks 5-7: Build Endurance
- Extend one session to 60+ minutes
- 2 HIIT sessions per week
- Test benchmark (1-mile time, etc.)
Weeks 8-10: Peak Performance
- Challenge yourself with harder workouts
- Try new cardio activities
- Compare progress to Week 1
Week 11: Maintain & Celebrate
- Slightly reduce intensity
- Enjoy favorite activities
- Plan post-75 Medium cardio routine
Expected Results
After 75 days of consistent cardio, expect 20-40% improvement in endurance, lower resting heart rate, and significantly improved recovery between workouts.
Sample Cardio Workouts
45-Minute LISS Walking Workout
- 0-5 min: Easy warm-up pace
- 5-40 min: Brisk walking (Zone 2, can talk but slightly breathless)
- 40-45 min: Cool-down easy pace
45-Minute HIIT Session
- 0-10 min: Dynamic warm-up
- 10-35 min: 30 sec sprint / 90 sec recovery — 10 rounds
- 35-45 min: Cool-down walk and stretch
45-Minute Interval Run/Walk
- 0-5 min: Easy walk warm-up
- 5-40 min: 3 min jog / 2 min walk — 7 rounds
- 40-45 min: Cool-down walk
For running-specific guidance, see our 75 Medium for Runners guide.