5 Best Cardiovascular Exercises for Beginners

Cardio exercises can be included in your routine as warm-up exercises to do before workouts. (Image via Unsplash/ Gabin Vallet)
Cardio exercises can be included in your routine as warm-up exercises to do before workouts. (Image via Unsplash/ Gabin Vallet)

When you think about cardiovascular exercises, you typically picture steady-state activities like jogging, walking, or even using an elliptical machine.

However, movements like certain types of squats, which you generally connect more with strength training, can actually be used to design a workout that will truly test your cardiovascular system as well.

Cardiovascular exercise, sometimes referred to as cardio or endurance exercise, is any moderate to vigorous activity that increases the heart and breathing rates while enhancing physical fitness and endurance.

Intense physical activity is thought to be the best way to raise heart rate and burn a lot of calories. Heart health and lung capacity is enhanced as breathing quickens and the heartbeat increases by increasing the flow of oxygen and blood.

Cardiovascular Exercises That Every Beginner Can Do

For beginners, the plan is, to begin with, a modest objective and consistency. To develop an exercise habit, consistency is key, and these routines are created to help you accomplish just that.

Make sure to consult your doctor before starting an exercise program if you have any health issues or if you have not been active.

1) Jogging in place

A quick and efficient cardiovascular exercise to raise heart rate is to jog in place. This is a good warm-up exercise for beginners.

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Here’s how to do it:

  • Lightly hop from one foot to the other to accomplish.
  • Swing your arms side to side simultaneously.
  • Aim to jog for 2-3 minutes.
  • If you feel exhausted, take short breaks in between.

2) Jumping jacks

One can practice jumping jacks practically anywhere. This makes it one of the best cardio exercises you can do at home. It is also a great aid in losing weight.

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To carry out:

  • Start with your arms down and your feet hip distance apart.
  • Spread your feet apart and spring out while raising your arms straight up in the air.
  • Jump back into the beginning posture, pulling your arms back toward the body as you lightly land on the balls of your feet.
  • By jumping higher or quicker, one can raise the exercise's intensity. By doing smaller or slower jumping jacks, they can also lessen the tension.

3) Supine Snow Angel

Snow Angel is one of the best cardiovascular exercises as it helps raise the heart rate. This variation is done while lying down. You can also attempt it by standing against a wall.

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Here’s how to do it:

  • Place your feet firmly on the ground as you recline on your back.
  • To put the lower back on the floor, tuck the pelvis slightly.
  • Put your hands in a slight bend towards your ears as you extend your arms from your shoulders.
  • Raising your hands gradually, bring them together at the top.
  • Reverse the movement by lowering the hands to the starting position.

4) Skaters

When you perform this cardiovascular exercise, think like a speed skater. The low-impact version doesn't involve a jump but still makes you exert effort.

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Here’s how to do it:

  • Placing your right leg behind and across your torso, begin with a curtsy lunge with both of your legs bent.
  • To balance, keep your right arm on your side gently bent and your left arm vertically down.
  • Start standing by pushing off your left leg, moving your right leg forward, sweeping your left leg back and throughout, and swapping arms as you go.
  • Work swiftly, but avoid jumping to keep the low-impact strategy in place.

5) Standing oblique crunch

As the name suggests, this move is also one of the most fantastic oblique exercises to get a toned waist. As it raises heart rate it is also a great addition to the list of cardiovascular exercises for beginners.

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Here’s how to do it:

  • Begin by standing with your feet shoulder-width apart, your arms bent, and your elbows out to the sides.
  • Start by bending to your right side and lowering your elbow while simultaneously raising your right knee to touch.
  • Get back to where you started. On the left side, repeat the same procedures.

Conclusion

Cardiovascular exercise is beneficial for a number of reasons. These can be included in your routine as warm-up exercises to do before workouts. Additionally, building a stronger immune system is a major benefit of exercise.

Compared to other forms of exercise, cardio workouts boost the body's metabolic rate and increase calorie burning. Because of this, it is the most effective way to lose weight and maintain a healthy body.

Edited by Divya Singh