Why Cardio Training at Least 3x Per Week Matters (and How to Enjoy It)

When people think about fitness, strength training often steals the spotlight—and for good reason. But cardiovascular training is just as essential for long-term health, performance, and overall quality of life. At a minimum, getting your heart rate up at least three times per week can make a profound difference in how you feel, move, and function.

Even more important? Choosing cardio you actually enjoy. Because the best cardio program is the one you’ll stick to. I personally love martial arts for my cardio. Jiu jitsu and kick boxing specifically. I personally have never been a really big fan of cardio, so I find other ways to do it. Things that I enjoy. Getting outside and going on a hike is also enjoyable for me.

Why Cardio Training Is Non‑Negotiable

Cardio training strengthens your heart, lungs, and circulatory system. Your heart is a muscle and just like any muscle, it needs to be trained. We cant ignore this fact.

Consistent cardiovascular exercise helps:

• Improve heart health and lower resting heart rate

• Reduce the risk of heart disease, stroke, and high blood pressure

• Improve lung capacity and oxygen delivery

• Increase energy levels and stamina

• Improve blood sugar control and insulin sensitivity

• Support fat loss and metabolic health

• Reduce stress, anxiety, and symptoms of depression

Doing cardio at least 3x per week provides enough stimulus to create meaningful adaptations without overwhelming your body.

Cardio Isn’t Just About Weight Loss

One of the biggest misconceptions is that cardio is only for burning calories or losing weight. While it can help with fat loss, the real benefits go far deeper.

Cardio improves:

• Daily performance (walking stairs, playing with your kids, carrying groceries)

• Workout recovery by improving blood flow

• Mental clarity and mood through endorphin release

• Longevity by keeping your heart and arteries healthy as you age

Strength training builds the body. Cardio keeps the engine running.

Why Enjoyment Matters More Than Perfection

You don’t need to suffer through endless treadmill miles to get the benefits of cardio.

If you hate what you’re doing, consistency disappears.

That’s why finding cardio you enjoy is critical. When cardio is fun, it becomes something you look forward to not something you avoid.

Enjoyable cardio leads to:

• Better consistency

• Lower stress around exercise

• Higher adherence long‑term

• Better overall results

Cardio Doesn’t Have to Look Traditional

Cardio comes in many forms, and it doesn’t need to feel repetitive or boring.

Here are some powerful and enjoyable options:

🌳 Get Outside

Being outdoors adds a mental health benefit that indoor cardio can’t always provide.

• Walking or jogging in your neighborhood

• Trail walks or runs

• Hiking in the mountains or local trails

• Beach walks or stair climbs

Fresh air, sunlight, and movement are a powerful combination.

🥊 Try Kickboxing or Martial Arts

Kickboxing, boxing, Brazilian Jiu‑Jitsu, Muay Thai, or MMA-style training are incredible forms of cardio.

Benefits include:

• Full-body conditioning

• Improved coordination and confidence

• Stress relief and mental toughness

• High heart rates without feeling monotonous

You’re so focused on learning skills and staying engaged that you forget you’re doing cardio.

🥾 Go on a Hike

Hiking is one of the most underrated forms of cardio.

• Builds leg strength and endurance

• Challenges your cardiovascular system with elevation changes

• Low impact and joint‑friendly

• Mentally refreshing and grounding

A long hike can easily check your cardio box for the day while improving mood and reducing stress.

How to Structure Your Weekly Cardio

You don’t need hours every day. Start simple:

• 3 sessions per week minimum

• 20–45 minutes per session

• Moderate to hard intensity (you should be breathing hard but still able to speak in short sentences)

You can mix styles:

• 1 outdoor walk or hike

• 1 kickboxing or martial arts session

• 1 bike, rower, run, or conditioning circuit

Variety keeps things fun and prevents burnout.

The Bottom Line

Cardio training isn’t optional if you care about your health, longevity, and performance.

Doing cardio at least three times per week strengthens your heart, boosts your energy, improves your mood, and supports everything else you do in training and life.

The key is this:

Find movement you enjoy. Move often. Stay consistent.

Because when cardio is enjoyable, it becomes a lifestyle—not a chore.

If you need help finding the right mix of cardio that fits your goals, schedule, and preferences, structured coaching can make all the difference.

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