Want to do something good for yourself? Something that will make you feel great and improve your life?
If so, you need to start working out, especially with cardio exercises. Cardio workouts improve your life in more ways than one.
If the thought of starting sounds intimidating, it doesn’t have to be. There are a lot of easy, affordable, and even fun cardio exercises you can do.
Do these beginner cardio exercises for just 30 minutes a day, 5 days a week, and see the results for yourself.
1. Walking
It’s hard to go wrong with walking. It’s a safe, simple, effective workout that anyone can do right away. All you need to get started are some comfortable clothes and a good set of shoes.
Even during inclement weather, you can still get some walking exercise. Move your workout inside and march in place.
Even though you’re not traveling, you’re still getting a workout in. For an even greater calorie burn, elevate your legs more during each step.
You may have heard of the goal of 10,000 steps per day. It turns out there are serious health benefits to walking 10,000 steps per day.
However, if you’re a beginner, you may struggle to hit your goal. That’s okay, just set a smaller step goal and try to hit it. Remember, some activity is better than no activity.
As you walk more and more, consider adding weighted resistance such as a weighted vest, ankle weights, or wrist weights. Strength training for weight loss is important because building muscle mass increases the number of calories your body burns while resting. Check out our Chirothin blog for more info on strength training for weight loss.
2. Jogging
Between walking and running is jogging. Jogging is basically the same exercise as running, albeit at a slower pace. There’s no strict standard for what constitutes jogging, but generally, if you are moving at 6+ mph, it’s considered running.
For a beginner, jogging is a good moderate-level exercise. While more demanding than walking, it’s still easier than running. If you want the cardio benefits of running but don’t think you’re ready for it yet, opt for jogging instead.
3. Dancing
Few people would consider dancing as an exercise for their cardio workout, but it can definitely be incorporated into a workout routine. Dancing counts as cardio when the intensity is high enough to elevate your heart rate.
Like walking, dancing can be done almost anywhere. It is also another exercise that’s easy on your joints.
Perhaps the biggest benefit of dancing is that it’s fun. If you’re tired of doing the same old workout routines every week, dancing can be a great substitute for another exercise. Dancing is easy to stay engaged with since every dance exercise will be different from the previous session.
4. Cycling
Cycling is an excellent cardio workout. Like many other options on this list, it’s low impact and gentle on your joints.
Cycling can be done outside on a road or mountain trail, or inside on a stationary bike. You can also buy an indoor trainer, which acts as a bike stand for your outdoor bike.
Getting started is easy. Begin and end your ride with a warm-up and cool-down, pedaling at a slow pace for 5-10 minutes. Then simply increase your speed.
If you are using a stationary bike, many of the more advanced models come with pre-programmed workouts to help get you started. Higher-end models may even come with subscription plans for on-demand cycling classes and training.
When you are ready for more of a challenge, you can always up the resistance on your stationary bike or opt to go outside and try mountain biking.
There are a lot of different options for getting into cycling. Bike prices range from as low as a couple of hundred dollars to a couple thousand, depending on features.
5. Swimming
If you have access to a pool, swimming is a great low-impact full-body workout. It’s a very effective technique for burning calories. You don’t need a complicated routine either; simply swimming from one end of the pool and back (with short rest breaks in between) is all it takes.
If the idea of ending a workout covered in sweat turns you off from working out altogether, swimming is a great alternative to other exercises such as running. Swimming is also much easier on the joints.
Plus, swimming is relaxing and can help your mental health.
6. Elliptical
The elliptical is a great low impact, easy-to-use cardio machine. It trains both the upper and lower body, working muscles such as the glutes, quads, hamstrings, triceps, and upper back.
The motion on an elliptical is different from running or walking, which means it activates those muscles differently. That means that if walking or running is already a part of your routine, adding time on an elliptical machine will use those muscles differently.
Much like a stationary bike, elliptical machines range in features and cost. Many also have preprogrammed exercise routines to mimic intervals, inclines, and other customizable workouts, preventing you from getting too bored doing the same exact workout every time.
Try These Beginner Cardio Workouts
Beginner cardio workouts are a great way to get started on your weight loss and fitness journey. The physical and mental benefits of a good workout are something you can benefit from often. For best results, pair your workouts with the ChiroThin weight loss program.
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.