Category Archives: Cardio

Beginner Cardio Routines

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Cardiovascular exercises have numerous benefits – two of which are to help you make your heart stronger, clear out clogging vessels, and burn fat. Research points out that people who engage in frequent cardio routines are less likely to suffer heart related diseases.

So What Are You Waiting For?  Beginner Cardio routines are easy and effective!

Beginner Cardio is all about starting some form of cardio activity and sticking to an exercise workout plan. If you’d like to start working those heart muscles and burn fat naturally and effectively, here are a few Beginner Cardio tips to help you get started:

Pick an Activity:

There are several cardio exercises: a Google search will probably bring out millions of them. More seriously, check out a few Beginner cardio exercises; remember that not all may be suitable for beginners. For starters, activities like swimming, aerobics, rowing, walking, running and jumping, are forms of Beginner cardio routines suitable for all abilities.

Choose Exercise Days:

Start with two or three exercise days a week. It’s important you choose days and time periods you are able to keep up with. Put up a rest day in between the workout days.

Jogging and Walking

Jogging and Walking are great beginner Cardio exercises. Many people incorporate these into their Cardio Routines because it is easy to maintain and much more accommodating for out of shape beginners!

jogging cardio

Short Distance – implies distances ranging from 100m to 1 mile. It may require faster speed for effect due to the short distance.

Moderate Distance – implies anywhere from 5km to 10+ km runs.

Long Distance – Marathon and Half marathon events.

Cross Country – Anywhere Off Road.

These Four variants, exercise the entire Leg region in particular:  Hamstrings, Calves, Hip Flexors, Soles, Quadriceps and Core.

Preparation – What to do before jogging longer distances

Warm Up

A warm up is always essential, especially when embarking on a Beginner Cardio Routine. A warm up helps to prepare the body for more strenuous activity. It also puts you mentally in shape before you start.


Do this for 5 to 10 minutes to build up muscle flexibility. Your first week should comprise a light Beginner Cardio exercise schedule. You’ll slowly increase pace and go further distances in coming weeks.

How to End Your Workout Slow down

Walk slowly till you get home. Rest for a day or two to regain strength. Remember to stretch.

Boxing as a Cardio Routine

Boxing (or at least Boxing Training!) is considered a beginner cardio routine that exercises the heart and increases muscle tone super effectively. The trick to getting this to work is to introduce intermittent running. Beginners should start the cardio routine with at least ten minutes of light jogging warm ups and skipping. This will get the body in tune for Boxing.

boxing cardio

Required Boxing Equipment

Padded Leather Boxing Gloves, Boxing Shoes, Punching Bags, Appropriate Clothing (Boxer Shorts, or casual sport tracks wear).

Targeted Muscles

Regular boxing activities works on numerous muscle groups. Some muscles are the biceps, quadriceps, hamstrings, abdominal muscles, oblique muscles, pectoralis muscles, latissimus muscles, erector spine, and gastronomies and soleus muscles.

Cardio Workout Routine

Gather equipment. Warm-up for 10 mins. Start with multiple punches and defense work in 5 min periods. Continue timed punch rounds. Slow down, do stretch exercises for 5 minutes.


Swimming is another great beginner cardio routine that works wonders on the heart. Experts say regular swimming exercises help to strengthen the heart, unclog blood vessels and provide for a more robust cardiovascular system. Combine with water aerobics and soft polo water games.

swimming cardio

Required Swimming Equipment

Swimming Goggles, Swimsuit, A Swimming Pool.

Learners may require extra equipment like leg and hand floats, swim fins until they become more proficient swimmers. In this case, the presence of a lifeguard or assistance of a proficient swimmer should be sought.


  1. Consult with a physician or fitness adviser.
  1. It’s always best to start your routine moving from less strenuous to more difficult over time. Short swimming sessions of 30 to 60 minutes works well as a beginner cardio routine.
  1. Ensure to monitor your heart rate throughout the routine. Check pulse by counting number of heartbeats in 10 seconds. Multiply this by 6 to get your heart rate.
  1. The freestyle swim style is the easiest for beginners to start with. If you’re new to swimming, this style is the easiest to learn and master over time.

Swimming Workout Routine

  1. A Beginner Cardio routine to try out is to start with 250 to 400 meter distances. Employ any style you’re comfortable with as this is only the warm up drill.
  1. Continue improving your balance. Just like you did learning how to swim, submerge the head in water, putting it to the side for air. Do the scissors movement and stop after every 25 meters.
  2. Perform the side balance routine with the scissors kick and right arm extended. Lean the head towards your right shoulder and keep the mouth opened above the water surface. Gain balance by moving your Arms outwards and in small circles. Perform this beginner cardio routine both sides, ensuring to pause every length as needed.
  1. Finish off the swimming workout routine with a combo workout plan. Combine different swimming styles, for example, you may do 200 meter easy strokes, 1×200 backstrokes and breast strokes, rest in between for a 60 second period.

Targeted Muscles

Swimming is regarded as the ultimate complete Cardio exercise routine. As well as having zero negative impact on the body’s joints, it also works most major muscles in the body. Especially when different strokes are performed intermittently, swimming serves as a cardio exercise while building up muscles of the limbs, abdomen, Delts, Chest and Back.

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