Great Cardio Workouts for Middle-Aged Men

Some men these days seem to think that working out is a young man’s game. That’s not exactly true. In fact, once you enter middle age you may need to work out more than ever.

The first and main reason for this is that you’re entering a phase in your life that makes you more susceptible to heart conditions. Heart disease is one of the top causes of death for men. In the US alone, it kills at least 325,000 thousand men each year.

Cardio workouts are designed specifically to boost the health of your heart. That’s why it’s called a “cardio” workout in the first place. Doing cardio regularly can help strengthen your cardiovascular system against the increasing chances of heart issues.

The good news is that doing a good cardio workout isn’t really all that complicated. A good gym can help, and it’s great that lockdowns these days aren’t all that strict anymore. So, get yourself a gym membership, and get your money’s worth through regular exercise.

Here are some cardio workouts you should consider.


This is one of the most effective types of cardio workout for middle-aged men. It works just about every muscle in your body. It can be as arduous as hardcore running on trails, but you don’t punish your knees. Your heart and lungs really get worked up, so your body learns to use oxygen more efficiently.

Of course, this means finding a convenient swimming pool, but some gyms like 24 Hour Fitness Gym offers a heated pool for your use with your membership. Here’s a workout that combines the traditional freestyle stroke with kickboard work.

  1. Start with a warmup, swimming for 200 yards.
  2. Do a 50-yard kickboard swim 4 times, resting 10 seconds between each session.
  3. Do a 50-yard freestyle 8 times, resting 10 seconds between each session.
  4. Swim 200 yards at about 70% of full effort.
  5. Do another 50-yard kickboard swim 4 times, resting 10 seconds between each session.
  6. Swim 200 yards to cool down.

Don’t feel silly using the kickboard. It’s not just for kids.

Incline Treadmill

This workout only takes 21 minutes, so you’re making efficient use of your time. This kind of workout improves your stamina and also strengthens the entire lower body. It sure works out your heart, and it also protects from high blood pressure while boosting bone density.

Here’s what you have to do:

  1. Warm up for about 5 minutes.
  2. Set the treadmill at 2% incline, and run for 2 minutes at a speed of 5 to 7 mph.
  3. Still at 2% incline, increase the speed to 7 to 9 mph and run for 2 minutes.
  4. This time, set the treadmill for 6% incline, and run for 2 minutes at a speed of 5 to 7 mph.
  5. Set the incline back to 2%, and run for 30 seconds at 5 to 7 mph.
  6. Finally, go with a maximum sprint effort for 30 seconds.

That’s one set. Do 3 sets of this routine, and rest for 60 seconds between sets.


It’s surprising how quite a few men overlook this cardio machine. Maybe it’s because a lot of women use it. But it’s not a threat to your masculinity. In fact, it will really help with your cardio endurance. It also strengthens your hamstrings, quads, and glutes.

This is just a ladder workout, using alternating single steps and double steps. A “double step” is when you skip a stair each step, making it a bit more challenging. Don’t forget to alternate the legs, obviously.

  1. Do double steps for 1 minute.
  2. Do single steps for 1 minute.
  3. Do double steps for 2 minutes.
  4. Do single steps for 2 minutes.
  5. Do double steps for 3 minutes.
  6. Do single steps for 3 minutes.
  7. Rest for a bit, and then repeat.


This is like running, except you’re not punishing your knees and the road isn’t pounding your feet. Indoor cycling works wonders for your safety, plus it saves you in buying running shoes too frequently.

This is really on of the best pure cardio workouts around. It works your heart, boosts your endurance, and also improves your leg strength.

Here’s a simple routine.

  1. The entire cycling session should last about 60 minutes.
  2. Every now and then during this cycling hour, sprint hard for 30 seconds.
  3. You should do about 10 of these sprints per hour.
  4. As you get better as the weeks pass, increase the session length, by 10 minutes.
  5. Once you get to 90-minute rides, you should be doing 15 sprints as well.

All these are simple enough, so start working out. Your heart will thank you, and you’ll lose body fat as well.

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