Fitness > Cardio Workout for Beginners
12th Sep 2022
Cardio Exercise Routine

Cardio Workout for Beginners

Starting a cardio exercise routine can be difficult, especially if you don’t know where to begin. However, there are broad principles you may adhere to, that can help you choose the activities, frequency, and lengths most effective for you. Additionally, you always have the option to switch the workouts if what you initially tried hasn’t worked out well for you.                                                        

A beginner who seeks the advantages of regular cardio may not know where to start when they first get on a treadmill or a cross-trainer. Cardio can be made simpler and more fun with the help of qualified instruction and supportive language, even if it’s displayed on a screen. It is advised to start with a low to moderate-intensity workout for people new to cardiovascular exercise. Here are a few important suggestions for basic cardio exercises.

1. Treadmill

Duration: 20 mins

Begin with a 3-minute warm-up and move from a light walk to jogging. You can then complete a series of intervals that begin at a leisurely pace and subsequently faster based on how comfortable you feel. Two minutes of recovery walk or jog follow each interval, and the final workout is one minute of all-out effort or sprint.

2. Cross-Trainer

Duration: 20 mins

After a 3-minute warm-up, the workout consists of a gradual increase in effort. Intervals of one minute at the highest degree of intensity as per your comfort level, followed by one minute of active recovery. The final workout is one minute of all-out effort.

3. High Knees

Duration: 20 reps in sets of 3

Keep your back straight and space your feet shoulder-width apart. Keeping the torso still, rapidly bring the right leg near the right hand. Repeat the motion with the left leg after returning the right one to the starting position. 

4. Plank Jacks

Duration: 20 reps in a set of 3

Start in a high plank position. Lift your feet explosively, placing them farther apart than the breadth of your shoulders. After a brief pause, resume your original position. 

5. Jumping Jack

Duration: 20 reps in a set of 3

Your feet should be shoulder-width apart as you stand upright with your arms at your sides and parallel to your torso. With your feet spread wider than the space between your shoulders, leap and land quickly. At the same time, raise your arms so that your palms are practically touching. After a brief pause, quickly return to your starting position. 

6. Burpee

Duration: 10 reps in a set of 3

Squat down, bend your knees, and place your hands on the ground. Put yourself in a plank position by moving your legs back. Perform one push-up, and then swiftly pull your feet up to your chest. After a brief pause, go back to your starting location. 

7. Jumping Lunge

Duration: 1-2 sets of 10 to 16 reps

Keep your back straight and space your feet shoulder-width apart. Next, move forward with your left leg until your right knee is virtually parallel to the ground. Keep your left thigh parallel to the floor. Jump explosively as you touch the ground and switch your legs. Take a brief pause before getting ready to extend your right leg, similarly. 

8. Squat Jump

Duration: Duration: 2 or 3 sets of 3–5 reps

Keep your back straight and space your feet shoulder-width apart. Kneel and assume a squat stance. Jump with force and try to land in the starting position. Keep your torso still.

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These basic workouts are a terrific way to get started with cardio. Beginners should try to achieve three to four cardio sessions of 20 to 40 minutes each per week. Cardiovascular activity is just one component of your fitness regimen, and you also need to incorporate weight training for optimum wellness. 


How long should a beginner’s cardio workout be? 

Beginners should aim for three to four 20-to-40-minute cardio sessions per week. An excellent place to start is anything that raises your heart rate over a resting period.

What is the best way to warm up before exercise?

Simple aerobic movements like arm swings, leg kicks, and walking lunges can be used as warm-up exercises.

How much cardio exercise is safe?

Cardio activity for up to 60 minutes each day is suitable and safe.

What does cardio mean?

The word “cardio” means “cardiovascular,” which refers to the heart and blood circulation. We refer to it as cardiovascular exercise because it causes an increase in heart rate and prolonged blood flow.

Do I need to go to the gym for cardio?

The gym has a tonne of training equipment; however, you don’t need to go to the gym for cardio. Consider walking, dancing, running, and swimming for the same.