Best Cardio Workouts for Beginners

Best Cardio Workouts for Beginners

For all those who wish to be slimmer, fitter and better, the cardiovascular (cardio) workout is the best and proven way to achieve the desired physique.  Cardiovascular is the type of exercise where a considerably higher heartbeat rate than usual is observed after the performance, leading to increased oxygen flow in the body. These exercises notably help in removing the body fats and burn ugly unwanted calories. It is the best way to get away from the sedentary lifestyle which may otherwise lead to problems related to heart like the strokes, heart attacks, and irregular heart rhythms.

For beginners, there are many options to get started with. One can always choose lower impact workouts like walking, cycling or swimming and then switch to intense workouts like running, skipping or aerobics. AHA recommends 40 minutes of vigorous cardio exercise 3 to 4 times a week. It’s not necessary that you must join the gym if want to lose weight, you can get the desired shape without even going to gym by doing cardio exercises at home.


Best and easy cardio Exercises, Best time to do cardio, and Best way to do it.

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We all walk, daily. Walking is the simplest exercise. And for anyone who likes roaming around, walking is a treat. It doesn’t require many efforts. An hour of a sideways leisure time-walk burns around 300 calories.

Walking is advised also advised to the patients with coronary heart disease, diabetes, high blood pressure and bowel cancer. Besides these physical advantages, walking also helps in maintenance of mental health, improving memory and concentration.

Walking is the safest exercise. If one walks on the guided footpaths and lawns, there no chance of any kind of potential injury. It is happy to go exercise, performed by a large number of people, from children to adults, around the globe.



Running is an intense way of cardio exercise. Also, running contributes to a daily routine of our lives. In the daily rush of the work and duties, we all happen to run. Compared to walking running requires a solid determination and motivation to do it regularly and get the best benefits out of it. A fair vigorous run of an hour burns 700-800 calories an hour. Running is the best recommended for weight loss. If you want to burn your fats faster, run.

Besides it also improves cardiovascular and respiratory health, reduces total blood cholesterol and strengthens bones. It also helps in the betterment of mental health by strengthening the immune system, restoring self-esteem and emotional balance.

There is technically no harm in running unless performed excessively. Running under adverse condition can lead to lower knee injuries, stretches, pelvic and hip injuries as well. So, one should have a comfortable set of clothing and a good pair of shoe to be safe and get the most out of it.

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Treadmills are one of the most popular equipment for cardio exercise. In gyms, treadmills are used for running. Treadmills are electronic machines which allow one to walk or run by staying at exactly the same place. Treadmills are provided with conveyer belt which implies a platform for running, the speed of which can be controlled by the user.

For those who don’t like to get outside for exercise or shy due to the extra fats on the belly, treadmills are perfect. Most treadmills have “cardio mode” which is set to increase one’s heart rate to a predefined value. Then all one has to do is get on and start running.

There is no certain potential injury parameter in case of treadmills but one has to be aware of one’s capacity to withstand and control the speed of the machine. For adults, it is better if operated under the supervision of a trainer.

Click to Check our article on Treadmills
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Swimming is a lower impact all-round body exercise. Swimming has great variety and wide range performance such as butterfly, breaststroke, backstroke, and freestyle. For beginners though, it is a bit difficult as one has to learn all the techniques and basic requirements to be fluent at it. Moreover, water it is the dense medium than air, so it requires a greater amount energy to propagate through it than usual.

Swimming as an exercise burns up to 500-600 calories per hour depending upon the efficiency. It has been the traditional way of cardiovascular exercise which is helpful in maintaining a perfect body shape. Also, it is a good exercise for the body joints.

Precautions like swimsuit, goggles, fins and floating kit should to taken to avoid any chance of injury. Beginners should always start under the proper guidance of the trainers.

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Skipping Ropes

Skipping rope is small, cheap but very efficient and effective. Due to their compatible size, they are portable and can be carried anywhere. Skipping the ropes is considered as one off the most vigorous forms of cardiovascular exercise. It burns around 1000 calories per hour. Skipping ropes eliminates nearly all the extra fat from the body. The heart rate increases very rapidly during skipping and one gasp for more air to breathe in, which is beneficial for the respiratory tract. As one has to jump continuously, it puts stress on ankles, knees, thighs, and hips which strengthens them.

The players of sports like badminton and tennis have advised this exercise on skipping ropes several times before they actually start playing. The intensity of skipping is always in our control. One can start from slow and steady jumps and can go to fast and aggressive ones depending on requirement. Though there is no universally decided practice for skipping, it is always better to have a well-rounded routine with proper diet. 

One should be careful while skipping aggressively as there is a chance of a sudden ankle dislocation if the jump doesn’t go well. It is better for adults if they start with the single legged jumps due to their weakened joints at ankles and knees.

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Cycling is another simple, low impact workout which involves similar body parts and muscles as running. But for a beginner, the advantage is that it is a lower impact exercise. One can go for a long ride around the town enjoying the sceneries on the road or can be done on a stationary bike in the gym.

Its major advantage of cycling is in reducing the stubborn belly fat and it is also beneficial for strengthening of legs. Cycling is also performed as HIIT (High-Intensity Interval Training) which involves continuously changing the intensities of a workout after certain intervals of total time. It is perfect for burning fats, suppressing insulin levels and improving the metabolism.

The precautions like safety helmets, knee-caps and elbow-bands should be taken when riding the bicycle. Knee injuries and back pain problems are often noted in the riders. While cycling outdoors, traffic is a thing to be taken care of.  Generally, riders develop strong legs but the back ignorantly remains at risk. There is no any age limit on who should ride the bike. Anyone who can balance himself on the two wheels is good to go.

(Article on best sports bikes is coming soon)

HIIT(High-Intensity Interval Training)


These are higher intensity training techniques which last for 20-30 minutes after the warm-up. It is an effective and rather the latest form of cardio exercise which takes a fraction time to complete compared to the traditional cardio workouts.

HIIT can be performed using any of the traditional cardio exercises like cycling, rowing, squatting and sprinting. It burns calories faster than any other cardiovascular exercise known. In HIIT one performs short rounds of high-intensity workouts followed by brief low-intensity activities.

Significantly lowers the insulin resistance compared to other continuous and prolonged training. It also has a positive effect on cognitive performance and memory capacity. It must be remembered though that HIIT workout is not something to brag about. While undergoing the training, one should be conscious of the physical capacity and strengths and then plan the training properly accordingly.

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