Struggling to fit cardio into your routine? You’re not alone. The good news? You don’t need endless treadmill sessions to stay active. In this guide, we’ll break down five easy ways to get 150 minutes of cardio each week—without boring, repetitive workouts. These methods are simple, effective, and fit into your life with minimal effort.
Why 150 Minutes of Cardio Matters (And Why It’s Easier Than You Think)
Firstly, the CDC and American Heart Association recommends at least 150 minutes of moderate-intensity activity per week. Moderate activity is any physical movement that increases your heart rate and breathing but still allows you to hold a conversation. You’ll feel warm, but you won’t be out of breath. Some examples may be: brisk walking, riding a bike, dancing, or pushing a lawn mower.
There are plenty of health benefits of getting 150 minutes of cardio a week. In fact, you can improve your heart health, weight management, and overall well-being. Not only that, but you can reduce your risk of heart disease, stroke, type-2 diabetes, infectious diseases, and even some cancers!
150 minutes sounds like a lot, but it really breaks down to just 30 minutes a day, five days a week. And if you do high-intensity activities, only 75 minutes a week. 150 minutes looks like a big number until you realize that 150 minutes is only 2 and a half hours out of your entire week.
Plenty of everyday activities count towards your moderate activity, you don’t need to suffer through boring treadmill runs or structured gym sessions (unless you want to).
Take the “Active Commuting” Approach
Instead of driving everywhere, try walking or biking to your destinations. It all adds up, even if it’s just for short trips. Use this tip for running errands, commuting, or social outings.
If it’s not possible to walk or bike to your destinations don’t fret, there’s still work arounds to easily getting your 150 minutes of cardio during your commutes. If you must take your car, park further away from and increase the walking distance to get to where you’re going to.
The same hack goes for public transit, get off a stop early and walk the rest. Over time, you can increase the distance of your walks by parking further and further or by getting off at earlier stops. The only thing you want to take into account is the added time it takes to get to your target. Make sure to plan ahead and add the extra time to your commutes.
Use Fun, High-Energy Hobbies as Your Cardio
If you hate running or the gym, find an activity you actually enjoy. This could be:
- Dance classes (or just dancing at home)
- Recreational sports (basketball, soccer, tennis)
- Hiking or trail walking
- Jump rope (burns 10-16 calories per minute!)
- Playing tag or games with your kids/pets
The key: If it gets your heart rate up, it counts as cardio.
Why this works is because it doesn’t feel like a chore when it’s something you love.
Make TV Time Active (Yes, Really!)
Instead of just sitting while watching TV, turn it into movement time.
- Walk in place or pace around during episodes.
- Do bodyweight exercises (squats, push-ups, jumping jacks) during commercials.
- Use a stationary bike or treadmill while watching.
This works because it stacks movement onto something that you already do, making it effortless to add to your routine. Not to mention, something like stationary biking is one of the easiest ways to add cardio to an activity that takes your mind off activity and onto the show you’re watching.
Turn Chores into a Workout
Household tasks can be a surprisingly easy and effective way to get moving and get your 150 minutes of cardio.
- Vacuuming, mopping, and sweeping burn up to 200 calories per hour.
- Yard work (mowing, raking, gardening) can count as moderate-intensity cardio.
- Carrying groceries upstairs engages your legs and core like a stair workout.
Not only are you being productive but you’re staying active while doing it, that’s a double win.
Pro Tip: Use music to make it more fun and keep the intensity up.
Gamify Your Steps with a Step Challenge or Fitness Tracker
If you own a fitness tracker, make movement a game. Setting a daily step goal turns walking into a fun challenge.
Ways to hit your step goal:
- Use a fitness tracker or phone app to track steps and set goals.
- Compete with friends or family for the highest weekly steps.
- Add extra steps by taking the stairs, pacing during phone calls, or walking while waiting.
Why it works: The psychological reward of hitting your step goal creates motivation to keep moving. Plus, our brain loves to check off goals.
- Pro Tip: If you struggle to stay motivated, use a reward system. For example, if you hit 10,000 steps a day for a week, treat yourself to a rest day, new gear, or a fun meal.
Key Takeaway: Getting 150 Minutes of Cardio is Easier Than You Think
Fitting cardio into your routine doesn’t have to be a struggle or feel like a chore. By making small adjustments, you can hit your goal without a treadmill or structured workouts.
- Walk more – Park farther, take the stairs, or get off public transit a stop early.
- Choose fun activities – Sports, dancing, hiking, or even playing with your kids count.
- Stay active during TV time – Walk in place, use a stationary bike, or do bodyweight exercises.
- Turn chores into movement – Vacuuming, yard work, and carrying groceries all burn calories.
- Use a fitness tracker – Set step goals, compete with friends, and gamify your progress.
Start with one or two of these strategies and build from there. Over time, staying active will feel effortless, leading to better health, more energy, and an overall improved lifestyle.
Which of these methods are you going to try first? Comment below and share your go-to way to stay active!
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