Cardio Workout Plan For Beginners

A cardio workout plan that is easy-to-follow is indicative for all beginners. Normally, a cardio workout plan mainly includes the basics that should be done on a regular basis. It must also consist of the duration and intensity of the exercises. Before starting any exercise program, make sure that you consult a physician first.

This is particularly the case for individuals who have a medical condition. Keep in mind that blood pressure can increase during exercise. A cardio workout plan for beginners should primarily consist of exercises of a lower intensity. Take a look at this easy-to-follow cardio workout plan for beginners:

Stretching exercises

Prior to doing any form of exercise, a good warm-up is necessary to prevent injury. It also gets the blood circulating and prepares the body for exercise. People who often ignore the warmup will not be able to get the most out of their workouts. Doing a combination of static and dynamic stretching is recommended. Static stretches involve holding a position for 20 seconds or so, while dynamic involves more motion. An example of static is a simple hamstring stretch, where you sit down and reach for your toes. Ballistic exercises would be knee lifts, arm swings, torso twists, and half squats.


This is a low intensity exercise that is perfect for beginners. You do not need any equipment, and it will get your heart rate up. Doing this exercise 4-5 days per week for a period of time will definitely improve your stamina. As you progress, you can increase the intensity by walking up hills or longer distances. If you have access to a treadmill, then you can increase the angle of the ramp for more intensity.

Jumping Jacks and Jump Rope

When you have finished walking, you can do some additional cardio that will elevate your heart significantly. Exercises such as jumping jacks and jumping rope also improve leg strength and give the upper body some work as well. They are also very simple to do. In fact, you can jump rope without even using a rope.

Cool Down

Whenever you are finished with a cardio workout, you should always do some exercises to cool down. If you were to go out for a run, a way to cool down would be to walk. The objective is to get the heart rate back down to normal levels. Static stretching is recommended as well. Focus mainly on the muscles that you used the most during your workout.

Be sure to drink water during or after your workout to rehydrate. The key is not necessarily what exercises you do, but how you do them. Also, be sure to exercise regularly. Doing a little bit each day is better than exercising hard one day, then taking 2 days off.

Source by Lisa Perkins