Cardio workouts are very important as they not only help you in staying fat but also go a long way towards reducing excessive fat to get in shape.
Cardio workout for beginners at gym
Unlike strength training and HIIT workouts, one must focus on performing cardio exercises for longer durations in a smooth, controlled fashion. Moreover, with a relatively simple motion, even beginners could perform the cardio exercises with relative ease.
Nevertheless, a cardio workout program is like any other training program, and one must perform proper warm-up exercises beforehand to flex the muscles and improve the blood circulation to the target muscle group.
Let us dive in deeper and look closer at the seven simple beginner-friendly cardio workouts that one could add to their training program.
#1 High Knees
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart. Place your hands in front of the hips such that the forearms are parallel to the floor.
Step 2: Explosively bring the right leg towards the right hand while maintaining a stationary torso.
Step 3: Move the right leg back to the starting position and perform the same motion with the left leg.
Repeat the exercise for the recommended number of times.
Important tip: Perform the exercise while wearing ankle weights for added resistance and improved customisability.
#2 Plank Jacks
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank position. Ensure that the entire body is resting on the palms and the toes.
Step 2: Explosively raise your feet and plant them outwards such that the distance between them is wider than the width of the shoulders.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Do not let the torso sag towards the floor while performing this exercise.
#3 Box Jump
Instructions:
Step 1: Stand straight in front of a raised platform with your feet placed shoulder-width apart. Slightly bend your knees to get into a half-squat position while placing the arms on the side, parallel to the body.
Step 2: Explosively jump onto the raised platform while swinging your arms forward.
Step 3: Pause for a second and jump back to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform step-ups instead of box jumps for a more relaxed workout experience.
#4 Jumping Jack
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and place your arms on the side, parallel to the body.
Step 2: Explosively jump and land with your feet positioned wider than the distance between the shoulders. Simultaneously, extend the arms overhead such that the palms almost touch each other.
Step 3: Pause for a second and jump back to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the jumping jacks while holding dumbbells for an enhanced challenge.
#5 Burpee
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and position your arms on the side, parallel to the body.
Step 2: Bend your knees and place the hands on the floor while getting into a squat position.
Step 3: Move your legs back and transition yourself into a plank position.
Step 4: Perform one push-up and quickly bring the feet towards the chest.
Step 5: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the double burpee for an increased calorie burn.
#6 Jumping Lunge
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart. Then, take a step using your left leg until the right knee almost touches the floor. Ensure that the left thigh is parallel to the floor throughout the duration of the exercise.
Step 2: Explosively jump while also moving your hands. Switch the legs while landing on the floor.
Step 3: Pause for a second and ready yourself to perform the same motion with the right leg.
Perform the exercise for the recommended number of repetitions.
Important tip: Beginners must avoid taking a huge first stride as it could unbalance the body.
#7 Squat Jump
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Place the arms on the side or extended them forward such that they are parallel to the floor.
Step 2: Lower your knees and get into a squat position. Explosively jump and try to land in the initial position.
Step 3: Pause for a second and ready yourself for the next jump.
Perform the exercise for the recommended number of times.
Important tip: Keep the torso stationary throughout the duration of the exercise.
Related article:
5 Super Cardio Workouts For Weight Loss
