Beginner Cardio Workout: The Ultimate Guide To Getting Started At Home Or The Gym

Beginner cardio workout routines are perfect for starting a fitness journey, whether you prefer to do workouts at home or the gym. Starting with beginner-friendly cardio helps boost your endurance, burn calories, and make regular exercise a sustainable habit.  

In this guide, we’ll cover a range of workouts, tips for workout timing, and the best ways to approach cardio for weight loss and overall health. 

What Is The Best Cardio For Beginners? 

The best cardio exercises for beginners are low-impact, easy to learn, and adjustable in intensity. 

The best one for you will depend on your fitness goals and current fitness level, but some of the best include walking, running, biking, swimming, dancing, and Zumba (2). 

How Long Should A Beginner Do Cardio? 

• As with any exercise choice, the optimal length of time you perform depends on your goals and current physical health. However, aiming for 20-30 minutes per session, 3-5 times a week, is a good starting point and can put you on a sustainable routine. 

• Start with 10 – 15 minutes and increase your session length by about 5 minutes each week until you reach 20-30 minutes. 

• Listen to your body when performing any workout. If 20 minutes feels too challenging, break it into two 10-minute sessions throughout the day. 

• When you are just starting, allow 1-2 days of rest or light activity (like stretching) between sessions to help your body recover and strengthen. You will not necessarily need this same recovery time as your fitness improves over time.

• Consistency matters more than intensity or duration (3). 

Do I Start With Cardio Or Weights? 

Whether to start with cardio or weights largely depends on your fitness goals, energy levels, and personal preferences. 

Suppose you aim to improve cardiovascular endurance or prepare for an endurance sport (such as running a 5k, participating in a charity bike race, or something similar). In that case, you should start with the activity most specific to your goals: cardio.

We can say the same for those who aim to increase strength or muscle mass. Start with the activities that will help you reach your goals efficiently and effectively: strength training.

For weight loss, both cardio and strength training provide essential benefits, as cardio generally burns more calories during the workout, but strength training results in an improved resting metabolic rate, allowing you to burn more calories throughout the day. Of course, diet is the most critical factor in weight loss, so that needs to be your priority.

Regardless of your goals, a consistent beginner cardio workout for weight loss, 2 times a week, paired with strength training, can provide tremendous benefits to your overall health.

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Can A Beginner Do Cardio Every Day? 

While you can do cardio daily, most experts recommend taking 1 – 2 days off between workouts to allow your body time to rebuild and recover, an essential part of the process. If you work out daily, vary intensities throughout the week, and listen to your body for signs of soreness that indicate it’s time for a break (5).

How Do I Prepare My Body For Cardio? 

1. Before you start any new workout routine, especially if it’s been a while since you’ve done any fitness training, it’s essential to consult with your physician to ensure that there are no underlying health issues that can make cardio dangerous. 
2. Stay hydrated by drinking plenty of water 1 – 2 hours before exercising, continuing to take smaller sips leading up to your workout. 
3. Eating a light, balanced snack about 30-60 minutes before cardio can provide a quick energy source. Try foods with carbohydrates and some protein, like a banana with a small handful of nuts or a slice of whole-grain toast with almond butter. 
4. A 5–10-minute dynamic warm-up can help increase blood flow and prepare your muscles, bones, and joints for activity. Start with light movements like brisk walking, arm swings, or leg kicks, slowly building to the pace of your planned workout. 
5. Plan your workout intensity and duration, aiming for a pace that suits your fitness level. This mental preparation can prevent you from overexerting early on. 
6. Choose supportive footwear and comfortable, breathable clothing for your activity and environment. The proper gear can improve comfort and reduce the risk of injury (6).

Read more: Gym Workout Plan for Female Beginners

What To Eat Or Drink Before Cardio 

Hydrating with plain water before a workout is usually best to avoid unnecessary sugars that might be counterproductive. Start sipping water an hour or two before your workout and aim for 8-16 ounces (1-2 cups) of water before exercise, but avoid over-drinking right before starting to prevent a full stomach. 

Eating a simple, easily digested carb about 30 minutes before your workout can help provide you with the energy you need to push through it. Good options include bananas, whole grain toast, rice cakes, and oatmeal with berries. 

You can also add some protein for sustained energy and muscle repair. Good options include Greek yogurt, protein smoothies, and cottage cheese with fruit (7). 

Does Cardio Burn Belly Fat? 

Cardio can help burn belly fat, but you should know it reduces overall body fat rather than targets belly fat. Targeted fat burning is impossible, and you will likely lose weight in reverse to how you put it on. However, when combined with a healthy diet, regular cardio can effectively reduce fat throughout the body, including the belly area (8). 

Beginner Cardio Workouts: At Home And The Gym 

If you’re new to cardio and want to ease into an effective routine, there are plenty of beginner-friendly options that you can do at home or the gym. 

Beginner Cardio Workout At Home 

If you prefer working out at home, find beginner cardio workout no equipment or mat exercises to get your heart rate up.

Bodyweight cardio exercises are ideal for building endurance and flexibility with minimal setup. Some great options include jumping jacks, high knees, mountain climbers, burpees, and bodyweight squats (12). 

• Beginner Cardio Circuit 

Create a cardio circuit by doing each exercise for 30 seconds, with a 15-second rest between each. 

Beginner Cardio Workouts at the Gym 

If you can access a gym, a beginner cardio workout treadmill-style is an excellent option if you love walking.

You can also add variety with stationary bikes and ellipticals.

• Treadmill

Start with a 5-minute warm-up at a comfortable pace, then alternate between 1 minute of brisk walking and 1 minute light jogging for 15-20 minutes. 

• Stationary Bike 

Stationary bikes are great for beginners to develop the endurance you need for other exercises. Pedal at a moderate resistance for 20 minutes, adjusting the resistance as you progress.

• Elliptical 

You can enjoy this joint-friendly cardio for 20 minutes on a low incline and resistance, gradually increasing as you build endurance.

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Cardio Before Or After Weights? 

For beginners, starting with cardio can help warm up the body and get comfortable with movement. It also suits anyone who wants to increase speed and endurance. 

However, if your primary goal is strength building, it’s often best to save cardio for after weights to preserve energy for resistance exercises (4). 

Read more: First Day Workout Plan: Simple Tips To Get You Started At The Gym

How To Start Calisthenics At Home 

If you are interested in combining cardio with strength. Calisthenics (bodyweight training) can be a great way to build endurance and muscle. Beginners can start with this list of cardio exercises at home:

• Push-ups
• Squats
• Lunges
• Planks

These movements can all have a cardio component when you do them in a circuit format (2). 

Frequently Asked Questions

• Is 20 minutes of cardio enough for beginners?

Yes, 20 minutes of cardio can be an excellent starting point for beginners. This duration allows you to gradually build stamina, increase your heart rate, and start forming a consistent exercise habit without overwhelming your body (9). 

• What is the best time to do cardio to burn fat? 

The best time to do cardio will depend on your schedule and how your body responds to exercise at different times. 

Morning Cardio Pros 

• Doing cardio in the morning can kick-start your metabolism, helping you burn calories throughout the day. 

• If you do cardio before breakfast while still in a fasted state, some studies suggest the body may use stored fat for energy, potentially enhancing fat burn. However, this can vary by individual and doesn’t work for everyone. 

• Getting your workout done early can help you stick to a consistent schedule and free up your day. 

Morning Cardio Cons

• Some people don’t have as much energy in the morning, especially on an empty stomach. 

• If you’re too tired, you might not be able to sustain a high-intensity session, which can affect calorie burn. 

Afternoon or Evening Cardio Pros 

• Studies show that body temperature is higher later in the day, which can improve muscle function, strength, and endurance, potentially making cardio more effective. 

• After eating during the day, you might have more energy for higher-intensity cardio, which can burn more calories. 

• Evening cardio can be a good way to de-stress after a long day, which may help improve sleep and reduce stress-related weight gain. 

Afternoon or Evening Cardio Cons 

• Cardio done too close to bedtime, particularly high-intensity workouts that elevate adrenaline may interfere with sleep in some people. 

• You might feel too tired for cardio after a long day. 

• Should I do cardio every morning?

You can do daily cardio if it aligns with your energy levels and fitness goals. Mix up the intensity to avoid burnout, take rest days when needed, and listen to your body (10).

• Are eggs good before a workout?

Yes, eggs can be an excellent choice before a workout due to their high-quality protein, healthy fats, and essential nutrients. Since eggs take about 2-3 hours to digest, try to eat them 1-2 hours before your workout, especially if you’re having them with other foods, to avoid feeling too full (11).

The Bottom Line

Beginner cardio workout gym and home routines are an excellent way to build your fitness foundation. You can create a sustainable routine that supports your health and fitness goals by starting with simple exercises, gradually increasing intensity, and balancing your workouts with rest days.  

Remember, consistency is key, and every workout session will bring you one step closer to improved endurance, strength, and overall well-being. Embrace the journey, keep moving, and enjoy the progress!