14 Best Cardio Workouts for Men In Their 30s

14 Best Cardio Workouts For Men In Their 30s

An effective cardio workout for men is one that takes into account your age and goals. When you hit your 30s, you start to realize the importance of exercise like never before, and the need for a good workout routine becomes clear.

Gone are the days where you could get away with eating whatever you wanted, imbibing in far too much alcohol, and generally exhibiting sloth-like behavior on the weekends, as your upper and lower body will now start to feel the effects of this type of lifestyle more than ever.

So, what are the best cardio workouts for your thirties? and best cardio exercises for men in gerenal?

There are loads of way to get a solid cardio workout that are also a lot of fun including boxing, swimming, and even dance classes.

When you’re in your thirties you need a good cardio workout that’s going to keep you motivated but also get results, and there are plenty of options.

This guide will show you the best cardio workouts for men in their thirties so you can kickstart this chapter of your life with a true appreciation for exercise.

Whether you like the traditional route of running, swimming, and cycling, or want to get fit outside the box with dance classes or nature hikes, we’ve got a comprehensive list of the workouts that will deliver the best results.

If you’d like to see a graphical breakdown of some great cardio workouts, we got you covered:

Top Cardio Exercises For Men In Their Thirties

Cardio Workouts

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This is our “Cardio Workout For Men” top list!

#1 Running

Runner man running in a rainy day. Man is running on a boardwalk

Running is the quintessential cardio workout and there couldn’t be a simple choice to get started with.

You don’t need any special skills or gear, and you can do it pretty much anywhere there’s a road or footpath, and even on the treadmill at your local gym.

It burns a huge number of calories, around 240 per half hour, and you can adjust it to your fitness levels.

How to Try It

Running isn’t something you should go into at 100 percent, but rather work on your skills and challenge yourself more each day.

Start by running for a minute and then walking for two minutes, and make this your goal for the day. Increase the amount of time you run by 30 seconds every few days until you’re able to run the whole time.

#2 Walking


Not all cardio workouts have to be extreme, and if you’re looking for something low impact that will still get your heart rate up, walking is effective and great cardio exercises.

Walking is ideal for people recovering from surgery, those who are totally new to this form of exercise, and can be done alone or with a friend.

You can take it slow at first or give yourself more of a challenge and throw in some short sprints or power walks now and then to mix things up and burn fat and even more calories.

How to Try It

Walking is pretty self-explanatory and you can do it from anywhere. To keep yourself entertained, try choosing somewhere picturesque and listening to your favorite music or podcast as you go.

Aim for around 60 minutes to get the full effect and don’t just stroll, put some energy into it.

#3 Kettlebells


A kettlebell routine is one of those miracle workouts that combines cardio and strength training. In terms of calories burned, a kettlebell workout performed for 20 minutes can burn fat and up to 400 calories for the average man.

Best of all, you only need one kettlebell to develop a great routine that targets your entire upper and lower body and gets your heart rate pumping.

How to Try It

There are loads of great resources for kettlebell routines, but the technique is important with this piece of equipment.

Take some time to learn how to execute the swings, lifts, and pulls, and then put together a routine that lasts for around 20 minutes to get the full effect of what it can do for you.

As long as you keep moving, you’ll be able to burn fat and a load of calories in a short amount of time, so it’s perfect for people who have busy lives.

#4 Cycling


Whether you want to take a scenic bike ride on a Sunday or hit the bike machine at your local gym, cycling is an epic calorie burner for men.

Many people prefer cycling for a low impact workout, so if you’re someone who’s struggled with running or other similar workouts, this could be for you.

Calorie wise, 30 minutes on a bike can burn around 240 calories, so you get a whole lot done in a small amount of time.

How to Try It

Stick to bike paths when you first start out riding a bike, as it can take some time to learn how to ride safely.

As your skills develop, you can choose more challenging routes including steep inclines, effectively burning more calories. For a bike machine, use one of the preset programs to give yourself the best workout.

#5 Swimming


Swimming is the ideal activity for warmer weather, or even in the cold if you’re lucky enough to have access to a heated pool. According to many fitness professionals, this is the best cardio workout for men. 

Depending on the style of swimming and how fast you go, you’re able to burn quite a few calories in half an hour, and it’s especially great for sore muscles or people recovering from a more intense workout.

Swimming is low impact and won’t do any harm to your joints either, which could be something you start to consider in your thirties.

How to Try It

If you have no idea how to swim, considering joining an adult swim class or seeking out a trainer, as it’s surprisingly easy to learn and a lot of fun.

For those who know how to swim, aim for a mixture of intense and speedy laps mixed with some cool-down laps, giving your body a chance to burn more calories in fewer minutes.

#6 Rowing


Even if you can’t get out onto the open water in your very own rowboat, a rowing machine is the way to go. These are one of the most popular workout machines in the gym and surprisingly affordable to buy for home, too.

Half an hour spent on a rowing machine can burn between 200 and 300 calories depending on your physique and how hard you go.

How to Try It

A rowing machine is the best place to start as you learn the basics of the technique.

Most cardio rowers have inbuilt programs that can be set to easy or hard, so go with the one that best suits your physical condition, but be sure to challenge yourself as well.

#7 Hiking


If you’re someone who wants their exercise to feel nothing like a form of exercise whatsoever, hiking is the cardio workout of your dreams.

Hiking is more about the experience and taking in the sights and sounds of nature, and you won’t be thinking about how many calories you’re burning while you’re doing it.

If you are though, you’ll be pleased to know a hike can burn around 150 calories per half hour, depending on its intensity.

How to Try It

Check out your local area for hiking tracks to see what’s on offer. For your first hike, it’s recommended to stick to something that’ll take around an hour to complete.

Anything longer, and you’ll need to pack yourself supplies to make sure it’s done safely, as there’s a definite art to hiking.

#8 Boxing


Good cardio exercises are intelligently merged into many sports. For men who have some pent-up energy or aggression they want to get out, boxing can be the perfect release, and a hell of a cardio workout too.

A high-intensity boxing workout is an ideal form of effective cardio and it’s capable of burning around 800 calories per hour, but only if it’s done to the maximum level.

How to Try It

Boxing classes can be found at just about any health club or gym, and they combine the techniques of boxing with the fun of an exercise class.

Be prepared to have a learning curve though as there are quite a few techniques to learn with a lot of synchronized movements performed to fast music, so it’s not an easy option.

#9 Bodyweight Circuit

Bodyweight Circuit

You might assume a weight training and bodyweight circuit are all about strength and conditioning but it has a huge cardio factor as well. Of course, you can build muscle, but if you’re someone who wants to use their limited time getting both then you can set up a circuit in your home.

A bodyweight circuit is made up of various exercises and reps, and can be customized to your physical condition.

How to Try It

Write a plan for a workout that takes around 20 minutes and can be done at home, starting with the intensity that suits your fitness level.

You might want to include exercises like burpees, push-ups, jump rope, kettlebell swings, and anything else that gets your heart rate pumping and your muscles, too.

Make sure every area of the body is targeted at least once for an all-over workout.

#10 Aerobic Exercise


Aerobic exercise for men? Seriously? Yes, get rid of the ancient notion that aerobic exercise is all about women in tight, bright purple lycra, and get into modern times.

Aerobic exercise workouts are an excellent form of cardio and there are plenty of male-friendly ways to join in.

aerobic exercise is a great calorie burner but it’s also a lot of fun and there’s high energy and catchy music to keep you motivated, with lots of people in their thirties attending classes.

How to Try It

Check out the schedule of your local gym to see what male-friendly aerobic exercise workouts are available.

Things like Zumba and body combat see a good ratio of male to female participants so you won’t feel like you’re an outsider, and you can even take a chance to try one of the other classes that men normally avoid.

There’s no shame in getting fit, no matter how you do it, so stop assuming that aerobics is just something that women do.

#11 Dancing


Contrary to popular belief, men can dance, and if you want not just a good workout but a great way to meet people in your thirties, this could be what you’ve been waiting for.

Dancing comes in all forms whether you want something more masculine like hip hop or a classical type of dance like ballroom, and depending on how much you sweat, it can burn a pretty decent number of calories compared to other cardio workouts.

How to Try It

You’ll be surprised how many adult dance classes are in your area if you just look around. Think about the style of dance you’re most interested in and don’t be afraid to give it a go, with many offering beginner classes that teach the basics.

Most dance classes offer a free trial so you can see what it’s all about so you could try one in every dance style if you wanted to.

#12 Elliptical


The elliptical machine is one of the most powerful in the gym if you’re looking for a cardio workout. The best thing about this calorie shredder is it’s low impact but with high results, so you can work out for half an hour and burn a lot of fat.

Ellipticals are also a good form of strength training for the legs and buttocks so if you want to add conditioning as well, this is the way to go.

How to Try It

Most gyms have a whole area dedicated just to elliptical trainers so you shouldn’t have an issue finding a spare one.

You can invest in one for home if you’re really committed, but be prepared to spend a bit of money to get a machine worth using. Be gentle with yourself at first as you try and find the rhythm of the machine as they can be tricky at first.

Consider using one of the pre-programmed sessions that adjust the intensity and give you the best possible cardio workout in the shortest amount of time.

#13 Jump Rope

Jump Rope

One of the cheapest pieces of workout equipment and also one of the most effective, the jump rope is a great cardio exercise. Everyone remembers how to jump rope from school and it’s just like riding a bike, so you’ll never forget.

Just 10 minutes of continual rope jumping (or jumping jacks) can burn 100 calories or around 10 calories per minute. You can add it into a strength workout or do it on its own, so it has versatility going for it as well.

How to Try It

A quality jumping rope costs around $10 from your local sports supply store or you can find one online if you’re happy to wait for delivery, just make sure you shop for one that suits your height.

Start with the basics and do a simple jump for as many minutes as you can stand it. As your fitness levels improve, challenge yourself to go for longer and even throw in a minute of high intensity jumping for an intensity interval training hit for every two minutes of regular jumping.

#14 Crossfit


Unless you’ve been living under a rock, you’ve probably heard of Crossfit. This intense workout regime is especially popular for 30 years olds and it’s the perfect way to meet people and stay super fit.

Crossfit is high-intensity interval training and each session is totally different, offering a mixture of cardio and strength exercise set up in a fun but challenging course.

There’s a “workout of the day” performed by everyone together so it’s a group setting that will keep you motivated.

How to Try It

Look for a local Crossfit center in your area and give it a try.

Most clubs offer your first class free so you can try it out, but if you’re anything like its loyal followers you’ll be hooked after one go and be dying to return. It’s not for the faint-hearted though, and you’re expected to work hard to get the best results.

Related Questions

Great cardio workouts are a staple of any good exercise routine and when you’re in your thirties you need something that’s going to keep you interested.

We’ve answered some frequently asked questions about cardio exercise so you can understand the basics and incorporate them into your workout routine.

Which Cardio Burns the Most Calories?

According to the Center for Disease Control, the average 154lbs person will burn at least 140 calories per half an hour doing cardio exercise.

Running and cycling are the two cardio workouts that burn the most, achieving around 295 calories burned per half hour of exercise for the average man.

How Many Minutes Should I Do Cardio?

Most health experts recommend at least 30 minutes a day of moderate exercise, five times a week, to reduce health risks.

For weight loss, you should increase the intensity of your cardio workout to something more intense and increase the time spent exercising to around 300 minutes per week.


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