Are you an exercise beginner ready to start with cardio workouts but feel you can’t keep up?
Well, we are here to introduce you to simple beginner level cardio workouts so you can build stamina before doing more advanced endurance workouts.
The Basics of Cardiovascular Exercise
What is Cardio or aerobics?
Any physical activity that gets your heart rate up above resting can be considered Cardio. It can be any activity like cleaning the house or gardening, or even sex.
What are the benefits of doing Cardio?
Cardio is excellent for anyone wanting to lose weight and boost heart health, just 30 minutes of cardio exercise can help you burn anywhere between 300 to 500 calories depending on your body weight, but that’s not all. In addition, Cardio can help you reduce stress, fight depression and even improve the overall quality of sleep. So if you have trouble sleeping or want to lose some extra pounds and reduce your risk for chronic disease, Cardio is the Answer.
How often should you do Cardio, and for how long?
If you are a beginner you should aim for 3 to 4 cardio workout sessions a week of 30 to 40 minutes each. Over time, your goal should be to meet the Exercise Guidelines Recommended by the Department of Health and Human Services, which recommends 150 to 300 minutes a week of moderate-intensity or 75 to 150 minutes a week of vigorous-intensity aerobic exercise for adults.
Here are the 8 cardio workout for Beginner
1. High knees
High knees is a great endurance exercise to warm up the body, strengthen the muscles in your legs and glutes and promote heart health.
This exercise involves jogging in place so that you can do it anywhere with minimal space.
Here’s how to do this exercise
- Stand with your feet hip-width apart.
- Lift up your left knee to your chest.
- Switch legs to lift your right knee to your chest.
- Continue alternating knees, moving at a sprinting or jogging pace.
2. walking
Walking is the most straightforward cardio exercise you can do without putting in any effort. Just walking 30 minutes every day can promote heart health, strengthen bones and reduce excess body fat.
50 years ago an average person used to walk 5 miles every day for their daily activities or work, but in this day and age, we have more facilities for transport and less time to spend on walking which is the sole reason for many people becoming overweight.
In one research, 11 Minimally to moderately obese women who did brisk walking daily lost an average of 17 pounds (7.7 kg) or 10% of their initial body weight in a period of 6 months without any dietary restrictions. (1)
3. Dancing
Surprised to read dancing? well, cardio exercise can be fun too!!
Like most cardio exercises, dancing has many health benefits like: weight loss, increased stamina, better sleep, reduced stress, and enhanced cardiovascular health.
When it comes to dancing for weight loss, Zumba and hip hop are trendy options. Both of these options can help increase weight loss and improve muscle strength, agility and coordination.
4. Bike Riding
Biking is an excellent low-impact cardio activity. Compared with running or jogging, it allows you to get your heart rate up with minor wear and tear on your knees, ankles, and other joints.
According to Harvard University, Biking can be an effective way to help you shed extra pounds and burn anywhere between 240-470 calories in 30 minutes, depending on your body weight. (2)
5. Swimming
Swimming can be enjoyable and easy compared to jogging or running as it works the whole body with minimal effort. In addition, it’s an excellent way to lose belly fat, increase muscle tone and burn high amounts of calories.
Depending on your body weight, freestyle swimming at a low or moderate pace can help burn anywhere between 423- 978 calories an hour.
6. Jumping jacks
Jumping jacks is an excellent beginner cardio exercise for a full-body workout and weight loss.
This excellent move works your entire body while boosting your heart rate. Just 10 mins of this exercise can help burn 94-136 calories depending on your body weight.
Here’s how to do it
- Stand straight with your legs together and arms at your sides.
- Bend your knees slightly.
- Jump and spread your legs wider than shoulder-width, lifting your arms overhead.
- Jump to the centre.
- Repeat.
7. Jump rope
Jumping rope can help tone your calves, tighten your core, improve your lung capacity and build stamina.
Just 30 minutes of jumping rope can burn anywhere between 300-500 calories, depending on your body weight.
To make jumping rope beginner-friendly, all you have to do is imagine holding an invisible rope and start to jump.
8. Butt kicks
Butt kicks is a beginner-friendly exercise that can be done almost anywhere.
Butt kicks are the complete opposite of high knees. Rather than lifting up your knees high, you’ll raise up your heels toward your butt.
Here’s how to do it
- Stand with your legs hip-width apart and arms at your sides.
- Slowly bring your right heel to your buttocks
- Lower your foot and repeat with the left heel.
- Continue alternating your heels and moving your arms.