7 Cardio Workouts For Beginners You Need To Try

best cardio workouts for beginners

Feeling knackered after ten minutes on the cross trainer or bored on the treadmill?

You are not alone.

Cardio workouts are hard to start with, and with a gym full of super-fit bodies that barely break a sweat, it can feel even worse. However, the great thing about cardio is that you can start to see results really quickly.

You can start for just five minutes at a time and gradually progress.

What are the best cardio workouts for beginners?

  • Stair climber
  • Most gyms will have a stair climber machine. However, you can do this just as easily at home or out and about. What’s more, it can burn a considerable number of calories too. In an hour, someone weighing between 65-70 kilos can burn around 1,000 calories. So, it is possible to burn over 100 calories in just a ten-minute workout.

    You can mix up your stair climbing routine by jogging, walking and lunging up the stairs.

  • Kettlebells
  • The kettlebell class at the gym may seem terrifying.

    However, you can join with confidence after trying a few kettlebell cardio workouts for beginners. In fact, kettlebells offer both a cardio workout and a strength workout, so it is two benefits for just one pain! In just one minute, you can burn 20 calories, so it well worth giving a go. This 10-minute kettlebell workout video is a great way to get started.

    Once you can handle that, join a class and watch your confidence grow!

  • HIIT
  • High-Intensity Interval Training, or HIIT for short, is incredibly effective at burning calories and subsequently body fat.

    During a HIIT workout, you can burn around 10-12 calories a minute. What’s more, it can be over in just ten minutes which makes it the perfect activity to squeeze into your day if you don’t have time to go to the gym. Another benefit of HIIT is that you don’t usually need any equipment as your own bodyweight can be enough.

    Never tried HIIT? Watch this HIIT cardio workout for beginners by, the Body Coach, Joe Wicks.

  • La Bomba
  • Take yourself to Latin America in your next workout with a La Bomba dance workout.

    This workout takes a bit longer at 45 minutes but is so much fun that the time will fly by. The video is promoted by the NHS where the instructor uses a range of dance moves set to hip-hop, R&B and Afrobeat. What’s not to like?

    So, ensure you have the living room to yourself and strut your stuff to this exercise video.

  • Gym to the Hills
  • If you want a challenging gym cardio workout for beginners, this hill climb workout is an excellent choice.

    After a three-minute warm-up at a steady pace on the treadmill or elliptical machine, start increasing the incline. Keeping the same pace increase the incline to five for three minutes. After three minutes increase the incline to eight for a further three minutes. Then, increase to an incline of 10 for three minutes and then level 12 for the final three minutes. Then lower the level for a cool down.

  • Rowing machine
  • Treadmills and ellipticals all full?

    Then head to the rowing machine for a full body workout. Rowing machines offer a great workout that not only burns a lot of calories but also tone your legs, back, core, bum and arms. Follow the images on the rowing machine; try to ensure you maintain a great form.

    After a three-minute warm-up, spend the next three minutes working on full strokes. It should take one count to drive the stroke and two counts to recover. Make the recovery very slow and controlled rather than collapsing into it.

    Then, focus on power and alternate between one powerful stroke and one medium pressure stroke. Alternatively, opt for 30 seconds of intense pressure, 30 seconds of light pressure and keep going until you need to stop.

    Make sure to cool down and stretch afterwards.

  • Couch to 5K
  • Without a doubt, the Couch to 5K app has inspired hundreds of beginners to get into running.

    The app features all of the help, support and encouragement that you could possibly need as you see significant improvements with each run you do. In just nine weeks you can be comfortable running 5km.

    Each workout comes complete with motivational messages from celebrities such as Olympians and athletes.



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