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Cardio exercises are best known for promoting a healthy lifestyle. Often referred to as Aerobic exercises, people get intimidated by these cardio workouts. They think these exercises are exhausting, enduring, and based on long-term goals. But as a beginner, you can start with easier workouts and gradually update your difficulty level based on body strength and endurance. Now let’s explore more about these top cargo exercises through this article.
Cardio Exercises or Cardiovascular workouts are vigorous physical activities that increase the heart rate, bodily respiration, and oxygen level. The main aim of the best cardio exercises is to ensure the flow of blood throughout the body repetitively and rhythmically by using large muscle groups. When practiced over a considerable period, it boosts your body’s metabolism and assures you to lead a healthy lifestyle.
To start from scratch, don’t get rattled by thinking about vigorous exercises. You should warm up and practice any of these lists of cardio exercises at home and outdoors:
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Not known to many, walking is a great way of improving a healthy lifestyle. As a beginner, you can regularly walk or jog for 50 minutes a day. It will increase cardiovascular fitness, make your bones stronger, and help to lose weight. Here are some health benefits of walking as a part of cardio for beginners:
But if you don’t like to engage in daily workouts, walking regularly for 30-40 minutes is not an easy call for you. So, in that case, prefer walking in place of driving while visiting your locality. You can also have the company of your friends, pets, or family while walking to make the activity less boring.
Health experts have found that climbing stairs is one of the most effective ways to prevent cardiac diseases. Just by altering some of the daily habits like using stairs instead of escalators and elevators, today’s youth can eliminate health concerns like obesity and short-notice cardiac arrests. The health benefits of climbing stairs include:
Only half an hour of climbing your home stairs can make you more physically active than earlier.
Running or jogging is the best beginner cardio workout one can perform every day. You don’t require any equipment and can start running from today itself. Only 10-15 minutes of daily running can improve your cardiovascular health. When you are sleeping, then it lowers the resting heart rate and contributes to overall fitness. Other than adding your cardiovascular efficiency, here are some other benefits of running daily:
Given that you can expect so much from daily running, you should make a plan before setting running goals. Try to set realistic attainable goals and if possible bring variations in your running schedule. Like, you can combine your running programs alongside other light exercises.
Those who want to improve their fighter spirits along with some cardio for beginners can consider kickboxing. Kickboxing is a mixed form of martial arts, aerobics, and boxing. Following some minor warm-ups, you may expect a series of kicks, punches, and hand strikes with the cardio exercise. Cardio Kickboxing will benefit you in the following ways:
It depends on your body capability and on how long to continue kickboxing. But in general, one hour every 2-3 days will help you master the art.
Cycling being a low-impact cardio exercise can be practiced by people of all age groups. So, Cycling as a form of beginner cardio workout increases your strength and stamina. Moreover, it won’t cause much strain or physical injuries compared to other intense exercises. To think of cycling as a starter you can begin at very low intensity and when you master the skill then, make it adventurous. Some health benefits of cycling are:
As a beginner, have your comfort level as 2 days cycling for 40 minutes a week will be enough. But, soon train yourself and make cycling a daily habit. You can develop leg muscles with increased stamina through cycling.
Push-ups may appear as one of the basic exercises but while practicing you have to use your muscles all over the body. But your upper arms and chest have to be involved the most in this cardio exercise. The benefits of daily pushups are:
To start from basics, you should do 10-15 pushups a day to intensify your upper body strength.
Swimming is among the vigorous aerobic exercises that will help your body and health in the long run. These swimming strokes make a beginner’s body more rhythmic and prepare for coordinated movements. These best cardio exercises like swimming involve whole-body workouts including your feet, arms, legs, head, torso, and hands. Some health benefits of swimming are:
To start with, you can follow some of the easy swimming strokes such as backstroke, breaststroke, butterfly stroke, and freestyle.
Pull-ups help in strengthening the upper body along with additional support to your cardiac health. For practicing pull-ups, you have to hang onto a pull-up bar with your palm facing away from you. Make sure that your body extends to the maximum possible level. Some benefits of pull-ups are:
Given that pull-ups require a lot of upper-body strength, therefore, you should start with chin-ups at first.
When you make a list of cardio exercises at home, then nothing fits better than jumping rope. The outcome of jumping rope can be expected in a shorter time compared to other cardio tryouts like running. Moreover, you don’t need to make many arrangements for jump rope cardio practices. Here are some benefits of jump rope:
However, jump rope can be a taxing choice for those with high blood pressure and any cardiac patients.
If you are the one who likes to dance then it’s time to add some funky steps to your exercise routine. Zumba is a fun dancing aerobic workout that helps keep your body and mind fresh. This Zumba dance form is followed after some easy warm-up exercises, where the instructor will set some upbeat music and instruct some easy-to-follow dance moves. So, wear your gym shoes and get ready to burn calories with tunes. Some benefits of zumba are:
Following Zumba for 1-3 days a week an hour is enough to burn excess calories from your body. Remember, to carry your water bottle, as you may feel exhausted after the dancing session.
Doing burpee is not an easy choice. But those who practice even a few burpees a day have found it charging for sure. Burpees help strengthen your arms, core, glutes, shoulder, quads, and hamstrings. Those who don’t like to hit the gym every day, especially will find the burpee technique convincing. Even without any treadmills, ellipticals, or much space, these types of cardio workouts help you stay fit. Some benefits of burpee are:
Those who are thinking about bringing innovation to burpees can use a BOSU ball, hold a dumbbell in each hand, or do a pull-up at the end of a burpee.
Back to your school days, like everyone you must have practiced jumping jacks in the PE classes. Such dynamic cardio workouts help by pumping your heart and keeping the muscles at work. Jumping jacks work on your muscles, ensure better coordination, and add to your overall fitness. Here’s how:
You can try variations with your usual jumping jacks by adding step and squat jacks depending on your fitness level.
Squat jumps are regarded as one of the best cardio exercises by athletes because they offer a lot of strength and aerobic benefits. When added to other exercises, squat jumps help in building explosive strength, maximizing strength, better vertical jump, and a lot more. Here are some of the benefits of squat jumps:
How long you should continue squat jumps depends on your body weight, strength, endurance, and cardio health. However, With just 8-10 squat jumps, you can feel the positive impact on your body.
Lunge jumps are advanced cardio exercises that you should consider when you are confident about your body’s flexibility and endurance. It aims to work on strengthening your core and lower body. You can start with walking lunge exercises and gradually take it to the next level which is jumping lunges. Some benefits of lunge jumps are:
You will find no shortage of variation in lunges, as this includes side lunges, stationary lunges, walking lunges, reverse lunges, twist lunges, curtsy lunges, etc.
To talk about the Higher Intensity Interval Training (HIIT) workouts, mountain climbers are the most common ones. Only after you are confident about the above-given beginner cardio workout, then only consider carrying out the mountain climber workouts. Some benefits include:
This mountain climber’s progressions and variations require the support of shoulders, chest muscles, triceps, glutes, hip flexors, hamstrings, and other body parts.
Therefore, above are the 15 best cardio workouts for beginners that you can start today from your home as well as in any outdoor setting. However, it’s better to begin with moderate-level workouts and gradually move towards high-intensity interval training exercises to avoid any unexpected injury or muscle ruptures.
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