6 Beginner Cardio Workouts to Try

Many of us want to do something good for ourselves. Something that gives us a sense of accomplishment, makes us feel good, and can have an impact on our lives. 

One place to start is with cardio exercise. These can help improve our lives 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

Walking is one of the safest, simplest and most effective workouts that virtually anyone can do right now. There is no real equipment needed to get started other than some comfortable clothes and a good set of walking or running shoes. Many times local running (walking) stores in our communities that can help fit us in the best shoes for our walking patterns and feet structures. 

Even during inclement weather, you can still get some walking exercise. You can move your workout inside and march in place, or find a local shopping mall or big box store and walk laps around the perimeter. 

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 are just getting started, you may struggle to hit such a big goal. That’s okay, just set a smaller step goal and work to hit it. Remember, some activity is better than no activity. 

2. Jogging

Between walking and running is jogging. Jogging is basically the same exercise as running, but at a slower pace. There’s no strict standard for what constitutes jogging. 

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 if needed) is all it takes.

If the idea of ending a workout covered in sweat turns you off altogether, swimming is a great alternative to other exercises such as running. Swimming is also much easier on the joints. Additionally, 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 through the motions used in this piece of equipment. 

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? Send us an email at to schedule the beginning of YOUR health journey.

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