Simple Beginner Cardio Workouts – To maximize results and minimize the risk of injury, start your core workout with a 10-minute dynamic warm-up. This beginner workout routine for women warms up and primes your muscles and joints for maximum flexibility, meaning you can perform each exercise with proper form.
1. Running in place: 60 seconds. Maintain a brisk pace and at the same time you lift your right knee, pull your left elbow forward.
Simple Beginner Cardio Workouts
2. Jumping rope: 60 seconds. Bend your knees slightly and jump onto the balls of your feet.
The Best Cardio Workouts For Beginners
3. With push-ups: 60 seconds. Lift your legs up until your heels touch your glutes and pump your arms at the same time.
4. Stretch steps: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart, face forward, extend your left leg back, and raise your arms above your head. Raise your left knee and bend your arm while closing your eyes. Repeat for 30 seconds and then switch sides.
5. Modified jumps: 60 seconds. Start with your feet together and your arms at your sides. Go to one side and raise your arms above your head. Return to the starting position and repeat on the opposite side.
6. Cross crunches: 60 seconds. Place your feet hip-width apart and place your hands behind your head. Bend your right leg and lift your knee as high as possible. Twist your torso to the right and bring your right knee to your left elbow. Repeat on the opposite side and switch sides until the set is complete.
Easy Cardio Challenge
7. Reverse High Kick: 60 seconds. Step back with your left leg and limp. As you come up, lift your left leg. Repeat with the opposite leg and switch sides.
8. Side to Side: 60 seconds. Step, step aside, and attack again.
9. Bending and twisting: 60 seconds. Bend and twist your torso, touching each opposite leg with the opposite hand.
10. Hip circles: 30 seconds + 30 seconds. Start with a small circle and keep your hips level with the floor.
A Quick Low Impact Workout You Can Do With Just Your Body Weight To Rev Up Your Heart Rate
Calorie Calculator Enter your weight to find out how many calories you can burn by doing this basic cardio and core workout routine for women:
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Beginner Gym Workout Plan For Women: How To Schedule Your Routine
Before starting a 10-minute cardio workout, you should warm up for about 3-5 minutes. This warm-up is important to loosen and prepare your muscles.
To warm you up, I suggest you do some gentle squats in place, bodyweight squats, and burpees without jumping.
Start your warm-up with steady runners. Bring one knee up to your chest, placing the other foot firmly on the floor. Coordinate your arms while pretending to run, but without moving forward. Engage your core as you bring your knees up toward your chest.
Now switch the legs and do the same with the other leg. This exercise is an excellent warm-up. It will get your heart rate up and burn pounds without any running or jumping!
Low Impact Cardio Workout For Beginners
When you get into it, keep your feet wide apart, you’re in a squatting position. Now pretend you are sitting in a chair and lower your body keeping your core and abs tight.
This amazing exercise will help improve your balance, get your heart rate up, and tone your legs, quads, and core muscles.
Repeat this for 50 seconds and you are ready for the next exercise. Do the squat challenge when you’re a pro at it! – If you dare.
It seems like an easy thing to do, but this baby is a weight shredder.
Beginner Workouts That You Can Do At Home For Free
Place a small pillow on the floor in front of your feet. Now, without jumping too much, touch the cushion with each alternate foot.
Don’t jump, just lightly press the pillow with your foot. Go as fast as you feel comfortable and continue for 50 seconds.
For this exercise, get down on the floor and hold yourself up using your hands. Lift your lower body slightly so that your bottom hangs off the ground and into the air.
Now, lift each leg and switch legs for 50 seconds. Remember to keep your feet as still as possible.
Effective Home Cardio Combination Workout Sets
This exercise will shape your core muscles, legs and arms. That burn in your triceps? That means you’re doing it right.
Okay, get into a crawling position, but without bringing your knees to the floor. Crawl around the floor using your hands and feet.
Take a 60 second break, you earned it. Sit or walk for a bit, take a breath and hit the water bottle.
Next, resume these ply squats for 50 seconds. We’re almost done! Remember to move at a steady pace, but don’t lose your balance.
Core & Cardio Beginner Bodyweight Workout
Now, throw that pillow on the floor and start those soft taps. Just 50 seconds and you’re done.
When you’re ready to workout for 15 or 30 minutes, check out my workouts on YouTube. Cardio exercise is an important part of your health and well-being. You don’t have to spend hours at the gym to maintain your cardiovascular health and lose weight in the process. You can do an effective cardio workout at home, even if you don’t have much space or equipment to do it.
? The basic definition is any exercise that raises your heart rate, allowing for more than just running or brisk walking! Below is a list of some of the best cardio exercises that you can add to your workout regimen without leaving your home.
Burpees may be intimidating to CrossFit pros, but they provide a killer cardio workout in a short amount of time. You don’t need any equipment or a lot of space, making them a great cardio workout at home. To complete the burpee, alternate between the plank position and jump forward into the air. Make sure your hands are flat on the floor and your back is straight. You can burn more than 100 calories in just 10 minutes. We recommend starting slowly and working up to 10 minutes or more to avoid injury.
Minute Low Impact Cardio At Home (video)
Do you have fond memories of jumping rope as a child? Well, you can incorporate it into your workout at home by jumping rope. Jumping rope is often considered the best cardio exercise and is used by many athletes for cross training. You can do it almost anywhere with a simple jump rope that you can buy at most places, so it’s a great at-home cardio workout. If you jump rope for just 20 minutes, you can burn about 220 calories. Even if you remember jumping for long stretches as a kid with no problem, you’ll want to work your way up to 20 minutes.
Another cardio exercise at home that can take you back to your childhood is jumping jacks. Like burpees, jumping upright for 10 minutes can burn about 100 calories. You can easily incorporate jumping jacks into a circuit training routine that includes some of the other exercises on this page, such as burpees, jumping rope, and jumping jacks. With no equipment required, you can make a jack-o-lantern anytime, anywhere.
Another great cardio exercise that you can do alone or as part of a cardio circuit is jumping jacks. As their name suggests, you start in a squat and then jump up, try to get as high as you can, and then return to the pole. It has a high impact, especially on your knees, so it is important to take care when you have a beginner or knee injury.
Want to feel the burn with a more structured cardio session? Then try kickboxing, the best cardio workout to do at home. Kickboxing is a combination of karate and boxing that is great not only for cardio but also for strength training. You can use some equipment, such as a punching bag and an exercise video, or you can do it yourself if you already have some skills. Besides burning about 100 calories in 10 minutes of exercise, you can also reduce your stress and anger.
Elliptical Workout For Beginners
Want to have some fun with a cardio workout at home? So play some music and dance a little. Anything that gets your heart pumping, exercises your cardiovascular system, and some dancing
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