Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
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.
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).
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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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).
Read more: Gym Workout Plan for Female Beginners
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).
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).
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.
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).
Create a cardio circuit by doing each exercise for 30 seconds, with a 15-second rest between each.
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.
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 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.
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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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
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:
These movements can all have a cardio component when you do them in a circuit format (2).
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). The best time to do cardio will depend on your schedule and how your body responds to exercise at different times. 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). 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).Frequently Asked Questions
Is 20 minutes of cardio enough for beginners?
Morning Cardio Pros
Morning Cardio Cons
Afternoon or Evening Cardio Pros
Afternoon or Evening Cardio Cons
Should I do cardio every morning?
Are eggs good before a workout?
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!
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