Embarking on a fitness journey can be overwhelming, especially if you're an absolute beginner. With consistency and dedication, you can achieve your cardio goals and improve your overall health. This guide offers workouts tailored for beginners, walking you through each step to build endurance and establish a consistent exercise routine.
Monitoring Intensity
To ensure you're working at the right intensity, monitor your exertion using perceived exertion scales, heart rate zones, or the talk test. Modify workouts according to your fitness level, and always stop if you experience dizziness, sharp pains, or difficulty talking.
Beginner Walking and Biking
Choose a workout that best suits your needs and try to stick with it at least three days a week. Walking and biking are excellent options for easing into cardio training, either on a treadmill, stationary bike, or outdoors.
13-Minute Walking Workout
This beginner walking workout is perfect for easing into a cardio routine. Adjust the workout according to your fitness level:
| Time (minutes) | Exertion | Description |
|---|---|---|
| 3 | RPE 3-4 | Warm up at a comfortable pace. |
| 4 | RPE 5 | Increase pace to work harder but still talk. |
| 3 | RPE 4 | Slow down slightly. |
| 3 | RPE 3 | Slow down to a comfortable pace for a cool down |
10-Minute Bike Workout
The stationary bike is another great option for beginners, especially those with joint problems. Modify the workout according to your fitness level:
| Time (minutes) | Exertion | Description |
|---|---|---|
| 3 | RPE 3-4 | Warm up at a comfortable pace, low resistance. |
| 4 | RPE 5 | Increase resistance to work harder but still talk. |
| 3 | RPE 3 | Decrease resistance and slow down for a cool down |
Basic Cardio Endurance
Once you've built up your stamina with the beginner workouts, progress to a 35-minute cardio endurance workout. Choose your preferred cardio machine or outdoor activity, and maintain a steady pace, increasing intensity slightly every five minutes until cool down:
| Time (minutes) | Exertion | Description |
|---|---|---|
| 5 | RPE 3-4 | Warm-up |
| 5 | RPE 5 | Increase speed, incline, or resistance |
| 5 | RPE 6 | Increase speed, incline, or resistance further |
| 5 | RPE 5 | Decrease back to baseline |
| 5 | RPE 6 | Increase speed, incline, or resistance again |
| 5 | RPE 5 | Decrease back to baseline |
| 5 | RPE 3-4 | Cool down |
When to Do the Endurance Workout
Perform the endurance workout daily, if possible, to meet the minimum daily recommendation for moderate-intensity physical activity for good health and reduced health risks. If you experience muscle aches, consider doing this workout on alternate days, allowing your muscles time to recover and adapt.
For Weight Loss
If you're aiming for weight loss, consider extending the workout to 60 minutes, but do so gradually:
- Add another round of five minutes of RPE 6 and five minutes of RPE 5 for a 45-minute workout first, and do this for one week.
- Then, add another five minutes of RPE 6 and five minutes of RPE 5 to total 60 minutes.
By following this guide, you can build a solid foundation for your cardio fitness journey. Starting with beginner workouts and gradually increasing intensity and duration will help you progress steadily and safely. Consistency is key to achieving long-term success, so stick to your workouts and enjoy the benefits of better health and fitness.
