Beginner To Expert Cardio Workouts You Can Do Anywhere

Last updated on : May 31 2022

Girls are working out.

Easy To Do Cardio Exercises For All Levels Of Fitness 

What cardio exercises do you like to do? Is working out regularly on the top of your to-do list? Are you looking to be healthier and sexier

If you're getting serious about cardio for the first time, where do you start? Perhaps cardio has been a part of your weekly exercise plan already. How can you mix up your cardio routine, so you don't get bored?

When it comes to fitness, not everyone exercises at the same pace. Some people are just starting, while others have been doing cardio and other exercises for much longer. 

Here are some different cardio exercises for beginner, intermediate, and advanced.

Cardio Exercises for Beginners.

If you're new to cardio, beginners should aim for 3 to 4 cardio workouts a week for 20 to 40 minutes each session. 

The Physical Activity Guidelines for Americans recommends 150 to 300 minutes a week of moderate-intensity or 75 to 150 minutes a week of vigorous-intensity aerobic exercise. 

personal trainer is often helpful when starting with any exercise. They can offer their training and expertise to help you get started. A trainer can teach you good form and be an encouragement when working out with or without gym equipment.

Here are some cardio exercises you can do as a beginner. 

20 Minute Elliptical Workout 

  • Start with an easy 5-minute warm-up. Then for the following sets of minutes:
  • Three minutes: Increase the elevation from 1 to 4. Keep your baseline resistance at 5 to 6.
  • Two minutes: Increase the resistance from 6 to 7.  
  • Three minutes: Decrease resistance back to a baseline of 5 to 6.
  • Two minutes: Increase the resistance from 6 to 7.
  • Five minutes: Decrease resistance back to a cooldown pace of 4 to 5.

Incline Treadmill Workouts

  • Warm up with a brisk walk for 10 minutes. Start at a meager pace and increase intensity gradually each minute.  
  • Walk at speed between 3.0 and 4.0 mph. Increase the incline every minute, starting at zero and ending at 15, the maximum gradient you should go. 
  • It's also okay to stop at an incline that's comfortable for you, between seven and 10.
  • Once you reach your maximum incline, go back down every minute until zero.
  • Cool down with a five- to eight-minute easy walk, followed by stretching.

Or do your Cardio Workouts at home.

Do each exercise eight times. Then, follow the directions to repeat and rest.

  • Jumping jacks
  • Squats
  • Step-out burpees
  • Push-ups
  • Repeat two times, then rest for one minute.
  • Repeat three times, then rest for two minutes
  • Repeat four times, then cool down.

Move 1: Jumping Jack

  1. Stand up straight, hands by your sides.
  2. Jump your feet a few feet apart and raise your hands over your head.
  3. Jump your feet back together and lower your hands to your sides.

Move 2: Squats

  1. Stand with feet hip-width apart.
  2. Bend your knees and hinge your hips back as if sitting in a chair, keeping your weight heavy in your heels.
  3. Lower until your thighs are parallel to the floor (or as far as your mobility allows).
  4. Stand back up, squeezing your glutes (butt) at the top.

Move 3: Step-Out Burpees

  1. Stand up straight with feet shoulder-width apart.
  2. Place your hands on the ground between your feet.
  3. Step your feet back, one at a time, until you're in a high plank (top of a push-up), balancing on hands and feet, body in a straight line from head to heels.
  4. Step your feet back to your hands.
  5. Stand up and reach your hands over your head.

Move 4: Push-Ups

  1. Start in a high plank, balancing on hands and feet and body in a straight line from head to heels. Start on your knees for a modification.
  2. Bend your elbows at a 45-degree angle to your body and lower your chest to the floor.
  3. Press through your hands to return to a plank.

Intermediate Cardio Exercises

  • Squat jumps
  • Standing alternate toe touches
  • Lunge jumps
  • Box jumps
  • Repeat two times, then rest for one minute.
  • Repeat three times, then rest for two minutes
  • Repeat four times, then cool down.

Move 1: Squat jumps

  1. Stand with keeping your feet width hip apart and keep your arms at the sides
  2. Bend your knees to do a squat
  3. From the squat position, jump in the air and extend your hips until your body becomes straight
  4. After this, do a soft landing on the balls of your feet - rolling backward will help you absorb the shock in the heels
  5. Repeat the exercise using movements of the arms to adjust the difficulty of this workout 

Move 2: Standing alternate toe touches

  1. Stand with your feet shoulder-width apart and keep your arms at both sides. Bend your core.
  2. Next, lift your leg straight up. At the same time, lift your arm up and forward, reaching toward your left toes.
  3. Repeat this step with your right leg and left arm.

Move 3: Lunge jumps

  1. Stand in a lunge position (both knees bent at a 90-degree angle) and point the feet forward.
  2. Now brace your core, pull your shoulders downwards, and swing your arms backward.
  3. Quickly turn your arms up and jump, switching your legs simultaneously. 
  4. Again, land in a lunge position.
  5. Repeat this workout and do 10 to 15 reps.

Move 4: Box jumps

  1. Stand in front of a box, which is about the height of your knees. Keep your feet about hip-width apart, and keep your arms at your sides. Work your core.
  2. Next, hinge forward at your hips and bend your knees. Keep your backbone straight.
  3. Spring your arms upwards and downwards and explosively jump onto the box in front of you.
  4. Land gently, leaning slightly forward. Jump down from the box.
  5. Do 10 to 15 reps. 

Workout on the grey mat.

Advanced Cardio Exercises

  • Hand release push-ups
  • Plyo push-ups
  • Supermans with lateral raises
  • Plank jacks
  • Repeat two times, then rest for one minute.
  • Repeat three times, then rest for two minutes
  • Repeat four times, then cool down.

Move 1: Hand release push-ups

  1. Start in a standard push-up position, and lower your body down to the floor.
  2. Lift hands off the ground for a second, then exhale while pressing your body back up. To modify, drop to your knees.

Move 2: Plyo push-ups

  1. Start in a push-up position, and lower body to the floor.
  2. Get a big push off the floor and lift your hands off the ground before landing back in the push-up position. To modify, drop to knees.

Move 3: Supermans with lateral raises

  1. Laying on your stomach, lift your legs and arms off the floor, and reach your arms straight in front. Squeeze back and glutes to keep your legs up.
  2. Pull your elbows down to the waist, return to starting position, and repeat.

Move 4: Plank jacks

  1. Start in a low plank position with your feet hip-width apart.
  2. Next, hop your feet out wider than hip-width, and then back to the starting position. Keep your abs tight, and don't allow your butt to pop up above the height of your shoulders for an at-home HIIT (High-Intensity Interval Training) workout routine that hurts so good.

All About Cardio Fitness

Here is a brief explanation and introduction to cardio fitness. 

What is cardio?

Cardio is shorthand for cardiovascular training, and it encompasses any exercise—such as running, cycling, or dancing—that elevates your heart rate. 

Cardio is also considered aerobic exercise, meaning it demands elevated oxygen flow, which causes you to breathe harder. 

Cardio is essential if you want to burn calories, strengthen your heart and lungs, and be healthier overall.

Benefits of Cardio Fitness

Cardio has many benefits. Here are just a few ways cardio fitness is so necessary. 

  • Improves cardiovascular health
  • Lowers blood pressure
  • It helps regulate blood sugar
  • Reduces chronic pain
  • Helps with sleep
  • Regulates weight
  • Strengthens the immune system
  • Improves brain power
  • Helps with mood
  • Affordable and accessible

Improves cardiovascular health

Most doctors recommend cardio fitness to people at risk for heart disease. It strengthens your heart and helps it pump blood more efficiently through the body.

Lowers blood pressure

Cardio can help manage your high blood pressure, just as exercising, in general, can help lower your blood pressure. 

Helps regulate blood sugar

Physical activity helps regulate your insulin levels and lowers your blood sugar. It also helps keep your body weight in check.

Reduces chronic pain

Cardio exercise can help with chronic pain. Specifically, low-impact activities such as swimming, water aerobics, or walking can help you manage pain and build endurance. 

Helps with sleep

Good sleep is essential. If you're struggling with sleep, cardio exercise can help. 

Make sure you don't exercise too close to bedtime as it may make it more difficult to sleep. Aim for finishing your workout at least 2 hours before bedtime. 

Regulates weight

Rather than dieting all the time, try some cardio exercises. Cardio burns calories which can help regulate your weight, help you lose weight, and keep it off. 

Improves brain power

Aerobic and cardio exercises can help your brain and cognitive performance. Cardio does both your body and brain some good. 

Helps with mood


Cardio exercise and fitness, in general, are excellent for your mood and help fight depression. Jump on the treadmill, take a walk outside, swim, bike, or run for 30 minutes, and before you know it, your mood will be better. 

Finally, exercise and cardio fitness can make a huge difference in our daily life. 

It doesn't matter whether you consider yourself an energizer bunny or more of a couch potato. Any movement is better than no movement. Find what cardio exercises work best for you, set a goal, and commit to reaching that goal. 

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