{"id":9888,"date":"2026-05-15T18:45:13","date_gmt":"2026-05-15T09:45:13","guid":{"rendered":"https:\/\/burnfit.io\/?p=6620"},"modified":"2026-05-18T12:50:32","modified_gmt":"2026-05-18T03:50:32","slug":"types-of-cardio-from-indoor-to-outdoor-recommended-routines-by-body-weight","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/types-of-cardio-from-indoor-to-outdoor-recommended-routines-by-body-weight\/","title":{"rendered":"Types of Cardio: From Indoor to Outdoor, Recommended Routines by Body Weight"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9888\" class=\"elementor elementor-9888\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Various types of cardio, find the perfect workout for you<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/burnfit.io\/\ub77c\uc774\ube0c\ub7ec\ub9ac\/\ud480\uc5c5\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/fitsum-admasu-oGv9xIl7DkY-unsplash-scaled.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"6\">When people think of cardio, they usually imagine running outdoors or on a gym treadmill. Even if running is highly effective, is it really the right method for you?<\/p><p data-path-to-node=\"7\">The answer is <strong>\u2018No.\u2019<\/strong> Depending on your physical condition and body weight, the necessary <b data-path-to-node=\"7\" data-index-in-node=\"88\">types of cardio<\/b> <strong>and methods<\/strong> differ for everyone.<\/p><p data-path-to-node=\"8\">There are many alternatives to just running. From indoor machines and home workouts to outdoor running, we recommend the most effective and suitable types of cardio based on your body weight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/us\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">1. Types of Cardio at a Glance: Indoor vs. Outdoor<\/h3><p data-path-to-node=\"10\">Cardio can largely be divided into indoor and outdoor activities. It is best <strong>to choose a method you can do consistently<\/strong>, considering weather and accessibility.<\/p><ul><li aria-level=\"1\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">Indoor Cardio:<\/b> Gym treadmill, indoor cycling, stair climber (stairway to heaven), rowing machine, swimming, boxing, home bodyweight exercises (burpee test, mountain climbers, etc.)<\/li><\/ul><p><img decoding=\"async\" class=\"aligncenter wp-image-6603\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\uc2e4\ub0b4-\uc720\uc0b0\uc18c-\uc6b4\ub3d9-\ubaa8\uc74c\uc9d1-1024x559.png\" alt=\"\" width=\"624\" height=\"340\" \/><\/p><ul><li aria-level=\"1\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">Outdoor Cardio:<\/b> Walking, jogging &amp; running, outdoor cycling, light hiking, taking the stairs in daily life, jump rope (recently popular in indoor jump rope gyms as well).<\/li><\/ul><p><img decoding=\"async\" class=\"wp-image-6604 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Firefly-25-1024x559.png\" alt=\"\" width=\"624\" height=\"341\" \/><\/p><p><strong>[+ Hobby &amp; Sports Cardio]<\/strong><\/p><p data-path-to-node=\"12\">If walking or running on a machine feels boring, we recommend <strong>sports activities that add fun and a sense of hitting<\/strong> (or competition).<\/p><ul><li><p data-path-to-node=\"13,0,0\">Various ball games like tennis, badminton, and soccer.<\/p><\/li><li><p data-path-to-node=\"13,1,0\">Dance with upbeat music (Zumba, diet dance, etc.)<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>2. Recommended Types of Cardio by Body Weight<\/h3><p>The load on your joints varies depending on your weight, so running blindly can injure your knees. Let\u2019s choose the safest and most effective cardio based on your weight.<\/p><ul><li aria-level=\"1\"><b data-path-to-node=\"15,0,0\" data-index-in-node=\"0\">Overweight (Joint Protection First):<\/b> Cycling (Indoor\/Outdoor), Swimming (Water walking), Brisk walking (Treadmill\/Outdoor)<br \/>-&gt; Minimizes the impact on joints while using large muscles to burn fat efficiently.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-6605 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Firefly-26-1024x559.png\" alt=\"\" width=\"564\" height=\"308\" \/><\/p><ul><li aria-level=\"1\"><b data-path-to-node=\"15,1,0\" data-index-in-node=\"0\">Normal Weight &amp; Skinny Fat (Fat Burning First):<\/b> Jogging &amp; running, Stair climbing (Stair climber\/Outdoor), Running (Treadmill\/Outdoor), Jump rope, Boxing<br \/>-&gt; Proper resistance applied to the body helps increase bone density. Keeps the heart rate high to quickly remove body fat.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6606\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Firefly-29-1024x559.png\" alt=\"\" width=\"564\" height=\"308\" \/><\/p><ul><li><b data-path-to-node=\"15,2,0\" data-index-in-node=\"0\">Ectomorph \/ Skinny (Cardio Endurance First):<\/b> Interval running (Outdoor\/Treadmill), Rowing machine, Air bike<br \/>-&gt; Short, high-intensity workouts improve cardiovascular endurance and enhance the efficiency of your strength training.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6611\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Firefly-30-1024x559.png\" alt=\"\" width=\"564\" height=\"308\" \/><\/p><hr \/><h3 data-path-to-node=\"28,0\">3. Detailed Methods &amp; Recommended Routines by Body Weight<\/h3><p>Whether indoors or outdoors, the core principle is the same. Start with a routine optimized for your body type.<\/p><ul><li aria-level=\"1\"><strong>Overweight: \u2018Safe and Steady Low-Intensity Routine<\/strong><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li><b data-path-to-node=\"17,0,1,0,0\" data-index-in-node=\"0\">Method:<\/b> You don&#8217;t have to run. Take a half-step wider than usual and swing your arms back and forth, keeping a<strong> &#8216;slightly brisk walking&#8217;<\/strong> feel.<\/li><li><strong>Routine [40 min]<\/strong><\/li><li><strong>1. Warm-up:<\/strong> Slow walk at a comfortable pace (5 min) <br \/><strong>2. Main:<\/strong> Brisk walk at 5.0~5.5km\/h (30 min) <br \/><strong>3. Cool-down:<\/strong> Slow walk to catch your breath (5 min)<\/li><\/ul><\/li><\/ul><ul><li aria-level=\"1\"><strong>Normal &amp; Skinny Fat: \u2018Fat-Burning Moderate-Intensity Routine\u2019<\/strong><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li><b data-path-to-node=\"17,1,1,0,0\" data-index-in-node=\"0\">Method:<\/b> Instead of just walking, use an <strong>&#8216;incline&#8217; or &#8216;stairs&#8217;<\/strong> to raise your heart rate. You need an intensity that makes you break a sweat.<\/li><li><strong>Routine [30 min]<\/strong><\/li><li><strong>1. Warm-up:<\/strong> Light jog (5 min) <br \/><strong>2. Main:<\/strong> Stair climbing \/ Treadmill walking at a 10% incline (20 min) <br \/><strong>3. Cool-down:<\/strong> Flat walk to catch your breath (5 min)<\/li><\/ul><\/li><\/ul><ul><li aria-level=\"1\"><strong>Ectomorph: \u2018Muscle-Protecting High-Intensity Intervals\u2019<\/strong><br \/><ul><li><b data-path-to-node=\"17,2,1,0,0\" data-index-in-node=\"0\">Method:<\/b> Prolonged exercise can actually cause muscle loss. The key is to finish your main strength training first, and then <strong>&#8216;shortly and intensely&#8217;<\/strong> raise your heart rate at the end.<\/li><li><strong>Routine [15 min]<\/strong><\/li><li><strong>1. Main<\/strong>: Sprint until you are out of breath (1 min) <br \/><strong>2. Rest<\/strong>: Do not stop completely; recover by walking very slowly (1 min) <br \/><strong>3. Repeat<\/strong>: Repeat the above process for 7 sets.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/us\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-84b639e elementor-widget elementor-widget-text-editor\" data-id=\"84b639e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>\ud83d\udca1 Pro Tip: When is the best time for cardio?<\/h3><p>If your goal is fat loss, remember the order: <strong>\u2018Cardio after strength training.\u2019 <\/strong><\/p><p>After using carbohydrates as energy through weightlifting, doing cardio will reduce body fat much faster and more effectively.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61fd993 elementor-widget elementor-widget-text-editor\" data-id=\"61fd993\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h4><b>\ud83d\udd25 Track with BurnFit and Build a Cardio Habit<\/b><\/h4><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9597 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-526x1024.png\" alt=\"\" width=\"228\" height=\"444\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-526x1024.png 526w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-768x1495.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-789x1536.png 789w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-343x667.png 343w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-650x1265.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-550x1070.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-460x895.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-450x876.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-350x681.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547.png 1000w\" sizes=\"(max-width: 228px) 100vw, 228px\" \/><\/p><p>If you don&#8217;t see results, exercising quickly becomes boring. Let&#8217;s specifically record the fact that you walked for 30 minutes yesterday and ran faster for 20 minutes today.<\/p><p>Leave the types of cardio and routines you did today in the easy and intuitive workout tracking app, <strong>\u2018BurnFit\u2019<\/strong>.<\/p><p>As your workout logs pile up on the calendar, your sense of accomplishment will naturally grow, and before you know it, exercise will become a healthier habit.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: Unsplash, GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>[References]<\/strong><\/p><ul><li><p data-path-to-node=\"21,0,0\"><span style=\"font-size: 14px;\"><strong>American College of Sports Medicine (ACSM):<\/strong> Guidelines for Exercise Testing and Prescription<\/span><\/p><\/li><li><p data-path-to-node=\"21,1,0\"><span style=\"font-size: 14px;\"><strong>World Health Organization (WHO):<\/strong> Global Action Plan on Physical Activity<\/span><\/p><\/li><li><p data-path-to-node=\"21,2,0\"><span style=\"font-size: 14px;\"><strong>Harvard Health Publishing:<\/strong> &#8220;Best cardio exercises for weight loss and heart health&#8221;<\/span><\/p><\/li><li><p data-path-to-node=\"21,3,0\"><span style=\"font-size: 14px;\"><strong>Mayo Clinic:<\/strong> &#8220;Aerobic exercise: Top 10 reasons to get physical&#8221;<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/en\\\/blog-en\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" 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300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t\ud83d\udcaa Best Exercises by Muscle Group: Top 5 Most Popular Picks from BurnFit Data\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10479 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-deadlift tag-deadlift-routine tag-deadlift-workout tag-pyramid-set tag-pyramid-sets tag-pyramid-sets-workout tag-reverse-pyramid-sets tag-reverse-pyramid-sets-workout tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/two-set-strategies-to-increase-your-deadlift-pyramid-vs-reverse-pyramid\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"2 Set Strategies to Increase Your Deadlift: Pyramid vs. Reverse Pyramid\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF-350x233.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/mountain-pounds-GIF-450x300.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\t2 Set Strategies to Increase Your Deadlift: Pyramid vs. Reverse Pyramid\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Various types of cardio, find the perfect workout for you When people think of cardio, they usually imagine running outdoors or on a gym treadmill. Even if running is highly effective, is it really the right method for you? The answer is \u2018No.\u2019 Depending on your physical condition and body weight, the necessary types of&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9887,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[211,213,214,212,23,216,215,64,50,49],"class_list":["post-9888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-aerobic-exercise","tag-aerobic-exercise-benefits","tag-aerobic-exercise-examples","tag-aerobic-exercise-types","tag-burnfit","tag-cardio","tag-types-of-cardio","tag-workout","tag-workoutapp","tag-workoutlog"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9888","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=9888"}],"version-history":[{"count":7,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9888\/revisions"}],"predecessor-version":[{"id":9895,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9888\/revisions\/9895"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/9887"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=9888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=9888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=9888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}