Steady State Cardio
(TOP 10 STEADY STATE CARDIO WORKOUTS AT HOME)
What Is Steady State Cardio? Benefits, Examples and Workouts
Steady state cardio, also called steady aerobic exercise, is cardio you keep at the same moderate effort for the whole session, with no rest intervals. Brisk walking, easy cycling and recreational swimming are classic examples, and the 10 moves below let you do it at home with no equipment, each with a video demo.
This guide will provide you with a comprehensive understanding of steady state cardio, its benefits, and some effective body weight cardio workouts you can incorporate into your fitness routine.
Steady State Cardio
1. Steady State Cardio Overview
2. Exercise Routine: Steady State Cardio Workouts
3. Exercise Videos and Related Guides
Before we dive into the workouts, let’s first understand the structure and benefits of steady state cardio. This type of cardio keeps the same pace from start to finish. For most adults, the American College of Sports Medicine recommends at least 30 minutes of moderate cardio a day on 5 or more days a week (Garber 2011).
1. Steady State Cardio Overview
How hard should it feel? Use the talk test: at a moderate effort you can talk, but not sing (CDC).
Some common examples of steady state cardio include brisk walking, easy cycling, recreational swimming and body weight exercises that you can keep at a steady pace. This form of cardio is ideal for building cardiovascular endurance and burning calories.
How steady state cardio compares with harder cardio such as HIIT (high-intensity interval training):
| Steady state cardio (moderate, continuous) | Vigorous cardio, such as running or HIIT | |
|---|---|---|
| How hard it feels | You can talk, but not sing | You can’t say more than a few words without pausing for breath |
| Weekly target for most adults | At least 150 minutes a week, such as 30 minutes on 5 days | At least 75 minutes a week, on 3 or more days (or a mix of both) |
| Fat loss in 13 trials of adults with overweight or obesity | Modest drops in body fat and waist size, with little change in body weight | HIIT: similar, modest drops, with about 40% less training time |
Sources: the talk test is from the CDC; the weekly targets are the American College of Sports Medicine’s (Garber 2011); the fat-loss comparison is a review of 13 trials (Wewege 2017).
March & Clap keeps you moving at a steady pace: lift one knee and clap your hands under it, then switch sides.
March & Clap
March In Place is a low-impact way to raise your heart rate that’s easy to fit into your day.
March In Place
Modified Jumping Jacks are a simple but effective cardio exercise that can be done anywhere, increasing your heart rate and burning calories.
Modified Jumping Jacks
Low Heel Tap keeps your heart rate up with no jumping: lift one heel toward your hand, then switch sides.
Low Heel Tap
Shuffle performed at a steady pace keeps your heart rate even while working your legs as you step side to side.
Shuffle
Understanding how to perform these exercises and incorporating them into your routine can help you achieve better cardiovascular health and endurance. Next, we’ll explore specific workouts and how to perform them effectively.
2. Exercise Routine: Steady State Cardio Workouts
The best workout plan for steady state cardio should include consistent, moderate-intensity exercises performed for an extended duration.
This can be achieved by selecting activities that you enjoy and can perform at a steady pace. To truly enhance your cardiovascular fitness, it’s essential to incorporate a variety of exercises and maintain consistency in your workout routine.
Walking High Knees
How to Perform Walking High Knees
- Prepare Your Position: Stand with heels close, toes out.
- Execute the Movement: Lift one knee to a 90-degree angle while raising the opposite arm.
- Controlled Return: Lower knee and arm, switch sides, and continue walking.
- Repeat: Continue the exaggerated walking for a set duration.
In Toe Tap
How to Perform In Toe Tap
- Prepare Your Position: Stand with heels together, toes out, arms forward slightly downward.
- Execute the Movement: Lift one foot, guide opposite hand to tap inside of the foot.
- Controlled Return: Lower foot and hand gently, switch sides.
- Repeat: Alternate taps for a set duration.
Woodchopper
How to Perform Woodchopper
- Prepare Your Position: Stand with heels together, toes out, hands clasped at shoulder height.
- Execute the Movement: Engage core, lift one knee diagonally across the body while lowering arms.
- Controlled Return: Return arms and knee to start, switch sides.
- Repeat: Continue alternating sides for a set duration.
Soccer Ball Juggle
How to Perform Soccer Ball Juggle
- Prepare Your Position: Stand with feet hip-width apart, arms extended for balance.
- Execute the Movement: Simulate juggling a soccer ball by alternately lifting each foot.
- Controlled Return: Keep the movements controlled and rhythmic.
- Repeat: Continue the juggling motion for a set duration.
Pivoting Upper Cuts – Full Body Cardio
How to Perform Pivoting Upper Cuts
- Prepare Your Position: Stand with feet wider than shoulder-width, knees slightly bent.
- Execute the Movement: Pivot on one foot and deliver an upper cut with the opposite hand.
- Controlled Return: Quickly retract hand and switch sides, maintaining a rhythmic flow.
- Repeat: Continue alternating upper cuts for a set duration.
Remember, achieving optimal cardiovascular health involves maintaining a consistent workout routine and incorporating a variety of exercises. It’s crucial to find activities you enjoy and can perform regularly to maximize the benefits.
Try out the exercises in this section, and you’ll be on your way to better cardiovascular health and endurance.
If you’re looking for a comprehensive fitness regimen to enhance your overall health and fitness, explore our LifeBuddy Apps to find the perfect program tailored to your goals and the equipment you have available.
3. Exercise Videos and Related Guides
Every exercise in this guide has its own page in our free exercise library, with a video demonstration, step-by-step form tips, common mistakes to avoid and the muscles it works:
- March & Clap
- March In Place
- Modified Jumping Jack
- Low Heel Tap
- Shuffle
- Walking High Knees
- In Toe Tap
- Woodchopper
- Soccer Ball Juggle
- Pivoting Upper Cuts
Browse more in our cardio exercises and HIIT exercises lists.
Related guides: low impact cardio at home, a walking workout at home, a 20-minute HIIT workout at home, a home workout for weight loss and a 30-day home workout plan.
Want a ready-made plan? Weight Loss Workout At Home builds no-equipment workouts around your goal, level and training days.
STEADY STATE CARDIO FAQ
Any aerobic activity you can keep at an even, moderate pace. The CDC lists brisk walking (2.5 miles per hour or faster), cycling slower than 10 miles per hour on level ground, recreational swimming, and ballroom or line dancing as moderate-intensity examples (CDC). At home with no equipment, you can march in place, shuffle side to side or do any of the 10 moves in this guide at a steady pace.
Neither is clearly better. A review of 13 trials in adults aged 18 to 45 with overweight or obesity found that steady, moderate cardio and HIIT led to similar, modest drops in body fat and waist size, even though body weight barely changed; HIIT just took about 40% less training time (Wewege 2017). Pick the one you’ll stick with, or mix both, for example with our 20-minute HIIT workout at home.
Aim for at least 30 minutes a day. The American College of Sports Medicine recommends that most adults do at least 30 minutes of moderate cardio a day on 5 or more days a week, 150 minutes or more in total (Garber 2011). If that’s too much at first, start with shorter sessions and build up: the same guidance notes that doing less than the target still brings benefits.
Steady state cardio provides numerous benefits, including:
- Improved cardiovascular endurance
- Increased calorie burn
- Enhanced mental clarity and stress relief
- Better overall fitness and stamina
Most adults should do moderate cardio on at least 5 days a week, for at least 30 minutes a day and 150 minutes or more in total. The moves in this guide count when you keep them at a pace where you can talk, but not sing. If you prefer harder (vigorous) cardio, at least 3 days and 75 minutes a week is the alternative target, or you can combine the two (Garber 2011). Doing less than this still helps, so start where you can and build up.
REFERENCES
Wewege, M., van den Berg, R., Ward, R. E., & Keech, A. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obesity Reviews, 18(6), 635-646.
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359.
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