When I was first starting out with exercise I hated doing cardio. It was also never easy to find decent workout tips for beginners to improve cardiovascular fitness.
As I started to get more into exercising regularly I discovered something interesting. I still hated doing cardio.
The main reason is one I’ve mentioned before. Most of it is boring. I could never get into running or jogging or biking or anything where I’m alone listening to myself breathing.
And let’s be honest. It doesn’t feel good while you’re doing it. Maybe afterwards if you get a decent pace going you might get a rush of endorphins. Whatever that means. Maybe that feels good for a little bit.
Then I would crash and want to never do it again.
So I know what it is to not want to do cardio workouts.
The Right Kind Of Cardio
But once I found the right kinds of cardio workouts for me, all other kinds of exercising became a little more enjoyable.
I found that I had more endurance and was able to increase my strength training workouts as well without getting too fatigued.
And physically I feel better when the cardio is running well. If I’m off it for a while I start to feel sluggish and less inclined to do other workouts.
So if you’re just starting out with a workout routine, I’ve got some suggestions that you can try to begin getting your cardio going that hopefully you can stick with.
First off, you don’t have to run for so long and so far away that you don’t know where you are.
Related Article: 5 Of The Best Exercises For A Beginner’s At Home Workout
In fact, you don’t have to run at all. (One Of My Favorite Workout Tips For Beginners)
When you’re just starting out with exercising, a good cardio workout is about getting your heart rate up and getting a bit of a sweat going.
There are a number of ways to do it.
A good warm up routine can get you there. It can limber you up and get your cardio in a good place and you can do it quickly.
You can check out my full warm up routine that also doubles as a good full body workout if you don’t have a lot of time.
If you’re a beginner, looking to improve cardiovascular fitness, you don’t even have to do the whole thing.
You can work your way up to it.
Break it up into parts. This is how I started getting back into cardio. It’s also a great way to not spend tons of time on it.
Let’s be honest. The only people who enjoy spending tons of time on cardio are professional athletes and crazy people.
You know it’s true.
So here’s what you can do with the warm up routine if you’re just a beginner.
I would suggest taking a few of the movements and blocking them together. Preferably the ones that have a strong cardio element to them.
A Cardio Workout For Beginners
Try something like this:
- Jumping Rope For 30 Seconds
- Mountain Climbers For 30 Seconds
- High Knees For 30 Seconds
You probably noticed that all three exercises are getting your legs moving which is great for getting your heart rate pumping.
They also happen to be full body movements when done correctly which are also great for stamina, endurance and burning fat.
What I love about all of these exercises is that none of them require you to run anywhere. You can do them all in the comfort of your home or wherever you are.
In case you were wondering here’s a great demonstration of how to do mountain climbers by Rachel Buschert Vaziralli for the good folks at Howcast.
Related Article: An At Home Workout For Beginners You Can Start Today
And here’s a good demonstration of high knees from Jenny Schatzle with some cool tips.
I’m guessing you probably know how to jump rope.
You don’t even need much space. (Another One Of My Favorite Workout Tips For Beginners)
In fact, if you don’t have a jump rope, you can still do it. Just do what I call “phantom” jumping rope. Which is pantomiming that you’re holding the rope while jumping as if you had it.
Trust me, it does the trick.
Also, when you’re just starting out, you don’t have to invest in any equipment for these moves ( except a jump rope if you want to) and still get the full benefit of the movements.
And, these movements are really great for people of all ages. Now if you’ve had any kind of physical or health issues, you’ll want to check with your doctor before starting on this but if you’re all clear, you should be good to go.
I suggest starting out with these exercises timed in 30 second increments because you can adjust the level of intensity.
The greater the intensity, the better the workout and the less time you have to spend on the movements.
After you complete the exercises, take a break for about 1 to 2 minutes depending upon how you feel.
Then repeat the whole workout two more times.
That’s nine sets in total that shouldn’t take you more than 10 minutes.
That’s an efficient cardio workout if you don’t have a lot of time. I think if you’re just starting out, you should really be feeling it.
Related Article: Best Bodyweight Exercises To Build A Lean Strong Physique
Cardio Workout Tips For Beginners: Always Have Alternatives
Here’s another great cardio variation:
- Jumping jacks for 30 seconds
- Burpees for 30 seconds
- Walking on the spot 30 seconds
This cardio trio moves fast out of the gate so I include the walking on the spot as a kind of cool down variation of the high knees.
But this will still get your heart rate going. Especially if you’re a beginner to exercising.
Here’s Rachel again with Howcast demonstrating the proper way to do a jumping jack.
And here’s Kelsey Lee for XHIT with a great breakdown of the proper way to do a burpee.
You’ll be thankful for the walking on the spot after a set of jumping jacks and burpees back to back.
Again, do the same thing.
Take a break for one to two minutes after completing all three and then do the whole thing again two more times.
You should be breathing heavy enough that you can talk but not be able to sing a song. That was a great workout tips for beginners that I picked up a long time ago and never forgot. A great way to monitor your intensity.
Try and do either of these variations or both, three times a week for starters. Remember, they don’t take much time.
Here’s the best part: They get easier.
As the workout gets easier and you feel less challenged, try and boost the intensity.
If you increase the intensity and you still feel like you can take on a bigger challenge, try blending the two workouts together into one.
That’s six movements still taking a break in between three as you go forward.
If you really feel like you’ve gotten stronger and your endurance has built up, try going straight through all six without resting until you’re done.
Remember, as it gets easier boost the intensity. Then you will really benefit from the workout in a short period of time.
Related Article: Plank Workout Challenge For Beginners
If you still need more of a challenge, congratulations, you’re probably not much of a beginner anymore.
Take a look again at my full warm up and try doing the whole thing through, taking a break at the end and then doing it all the way through again.
I think you’ll find it to be a killer cardio workout but best of all, it won’t take you much time.
Remember the American Heart Association recommends 150 minutes of moderate intensity aerobic activity per week. If you were to incorporate these workouts into your weekly routines, 3 to 4 times a week, you should be in great shape.
Also, some great workout tips for beginners that I received for maintaining good cardio included things you can do every day, even when you’re not working out.
Try and take the stairs when you can instead of elevators and escalators. Go for a walk when the opportunity presents itself. Especially if you’re close enough to walk to work instead of sitting in a car or public transportation.
You can also take little walking breaks throughout the day so that you’re not sitting for too long continuously for any given amount of time.
Basically, do what you can to keep moving.
Do that when you can and incorporate the cardio workouts above a few times a week and you’ll be in amazing cardio shape before you know it.
At that point I think you’ll find your ability to participate in physical activities easier and way more enjoyable.
Not to mention, you’ll be burning fat. And in no time, you won’t be such a beginner to physical fitness anymore.
So get out there and get moving. I know in the beginning it’s tough but it does get easier.
And you’ll be glad you did it.
