Cardio exercises for beginners

Cardio exercises for beginners

Cardio exercises for beginners
Cardio exercises for beginners

To practice cardio exercises, you do not need a lot of equipment, but you can start exercising easily and easily and almost anywhere, at home, public parks or outdoor spaces, by doing exercises with body weight, and you can choose the exercises that suit your current fitness level, They can also move up to more difficult movements over time and as their fitness improves. 

Cardio exercises for beginners at home

High knees exercise

This exercise involves running in place, so you can do it anywhere and with as little space as possible.

Stand with your arms at your sides.

Lift one knee toward your chest, lower your leg and repeat with the other knee.

Keep alternating knees, moving your arms up and down.

Back kicks

Back kicks are the opposite of high knees. Instead of bringing your knees up, you'll raise your heels toward your butt.

Stand with your arms at your sides.

Move one heel toward your butt, lower your foot and repeat with the other heel.

Keep alternating your heels and moving your arms.

side quirks

Side dribbles increase your heart rate while improving side-to-side coordination.

Stand with your feet hip-width apart, knees and hips bent, lean forward slightly and support your core.

Lift your right foot, push off your left foot, and move to the right while maintaining your posture.

Put your feet together, keep moving to the right.

Repeat the same steps on the left side.

To work both sides evenly, alternate left and right to get the same amount of space.

Crab walk

Doing the crab walk is a fun way to get your blood flowing, as it strengthens your upper arms, back muscles, core, and legs.

Sit on the floor with knees bent and feet flat. Place your hands on the floor under your shoulders, with your fingers pointing forward.

Lift your hips off the ground. "Walk" backwards using your arms and legs, keeping your weight evenly between your arms and legs.

Continue walking backwards the required distance.

Jumping jacks

For a full body workout, add some jumping jacks. This classic move gets your entire body moving while increasing your heart rate.

Stand with your arms at your sides.

Bend your knees slightly, jump up and spread your legs wider than shoulder width apart, raise your arms up.

Jump with your feet together, and repeat the previous steps.


This is an easy exercise and can be done on the sidewalk or stairs.

Standing in front of a sidewalk or step, place one foot on top, toes pointing down.

Quickly switch legs to put the other foot in front, and continue to alternate feet.

As you get used to the movement, move left or right while pressing on the toes.

What is cardio

Activities that work the heart muscle, specifically, that increase your heart rate for the duration of the activity. Anything that raises your heart rate above normal for at least 10 minutes at a time is a good starting point.

Frequency and duration:

Beginners should aim for three to four cardio sessions per week for 20 to 40 minutes per session, and over time, your next goal should be 150 to 300 minutes of vigorous aerobic exercise per week.

Tips for effective and safe cardio exercises

Stay hydrated: Always make sure you drink plenty of water.

Choose wisely: When you start doing cardio, you need to make sure you choose exercises that you can do and not do them with intensity so that you don't get injured.

Heart Rate Tracking: Wear a heart rate monitor, a smart way to keep your body safe and improve your workouts over time.

Plan your own program: As a beginner and for the sake of sustainability and maintenance, you'll want to start working out on non-consecutive days in order to allow your body to slowly acclimate to the exercises.  

Benefits and types of cardio exercises during pregnancy

Benefits of cardio exercises during pregnancy

Improves mood.

It increases blood flow.

Reduces back and hip pain.

Burns extra calories.

Increases oxygen delivery to tissues.

It slows and stabilizes weight gain during pregnancy.

Calms the nervous system and helps reduce stress.

Types of cardio exercises during pregnancy



rowing machine.

stationary bike.

Incline treadmill.

Running (up to 20 weeks of gestation).

Low to moderate impact aerobics, which can be done at home with minimal equipment.

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