Cardio Exercises for Beginners: Everything You Need to Know

So, you’ve set your fitness targets. Maybe you want to improve your overall health. Or feel better. Or get stronger. Whatever your goals, you now need a plan to achieve those ambitions. 

And for almost everyone, cardio exercise will play a big role smashing fitness goals. 

In this guide to cardio exercises for beginners, you’ll learn more about what cardio actually is - and its benefits. You’ll also find ideas about how to start with cardio, and a sample training programme. 

Let’s jump right in. 

What is cardio exercise?

Cardio is defined as: “physical exercise that increases the rate at which your heart works”. 

Technically speaking, cardio can include almost any kind of exercise or sport - including many kinds of strength training.

But when most people talk about ‘cardio’, they’re generally referring to aerobic exercise. Aerobics are exercises that are relatively rhythmic, that use most of your body’s large muscle groups, and which get your heart rate up while boosting the amount of oxygen you use. 

There’s an almost limitless variety of cardio training exercises. But some classic examples include things like:

• Walking

• Running

• Cycling

• Swimming

• Rowing 

• Using elliptical machines/cross trainers

• Stair climbing

• Zumba and dance

• Pilates

• Most kinds of gym class (circuits, HIIT, spin etc.)

What are the benefits of cardio exercise?

Like many countries’ health authorities, France’s HAS recommends that all adults should aim for at least 150 minutes of moderate intensity activity per week (read: cardio). Alternatively, you can do 75 minutes of vigorous intensity activity. They also suggest doing strength training a couple of times per week. 

Why? Because the advantages of cardio exercise are massive. Regular cardio workout exercises help you:

• Live longer: Dozens of studies have shown people who exercise regularly are more likely to live longer - by up to 6.9 years. 

• Reduce heart disease risk: Research also shows that people who exercise regularly have a lower risk of developing cardiovascular diseases. 

• Sleep better: Researchers have found that those who exercise regularly have better quality sleep. 

• Mental health: Various studies have shown that regular exercise can help manage stress, depression, anxiety and other mental health problems. 

Where to begin with cardio exercise

Almost everyone can begin a cardio training routine. There are so many types of workout to choose from, meaning you can build on your current foundations and start pushing yourself to go further over time. 

Here are some tips for where to start.

Check cardio is safe for you

Almost everyone can take part in cardio. But you know yourself and your body best. If you’re unsure about starting cardio, check with a doctor. That’s particularly true if:

• You currently have heart disease or have had it in the past

• You’re pregnant or recently gave birth

• You’re recovering from an injury or an illness

Setting goals

Many people find it a lot easier to stick to a cardio exercise routine if they’ve got a goal in mind. Set yourself a target and then work backwards to figure out how you’ll get there. In no time, you’ll be pushing your limits and trying to do more. Trust us. 

Common goals include things like:

• Consistently hitting that HAS target of 150 minutes of exercise per week.

• Feeling better in yourself. 

• Running, cycling or walking a certain distance. 

• Get fitter against a specific measure (e.g. VO2 Max, speed or distance).

Cardio training exercises and intensity

Most cardio training routines include a variety of activities with different levels of intensity. It’s up to you what level of intensity you do, but it’s valuable to mix up the levels. That stops you getting bored (which can be a risk if you mainly do low speed, low impact cardio exercises), or burnout (which is more likely if you only do HIIT cardio exercises). 

• Low intensity cardio: Includes things like walking, yoga and pilates, or low resistance cycling or elliptical machine sessions. It’s an effort level of about 1-3 out of 10 - you can hold a conversation while training. 

• Medium intensity cardio: Includes things like stair machines, jogging, rowing, cycling and elliptical machines. It’s an effort level of about 4-7 out of 10. You’ll be able to talk, but it’s not as easy to maintain a conversation. 

• High intensity cardio: Includes most exercise classes, running, swimming, strength training, or higher speeds/resistance on gym machines. It’s an effort level of about 7-10 out of 10. You’ll feel out of breath and it’s very hard to say more than a few words.

How to build a cardio routine

Not sure where to start with cardio? Everyone’s different, so experiment and find what works for you. Here are some routes into building a regular cardio routine:

• Join a gym: It’s super easy to do cardio exercises at gyms. You’ve got access to a wide variety of cardio and strength equipment, and many gyms also offer classes. 

• Track activity: Use your smartphone, a smartwatch or fitness wearable to track your daily physical activity and monitor improvements. 

• Train at home: There are tons of fitness cardio training exercises you can do at home with no equipment. Download a fitness app, and get grinding. 

• Mix up the intensity: There are so many good cardio exercises out there. Try and mix up the intensity, with a couple of days of low impact workouts a week, combined with a variety of medium and high intensity workouts. The variety keeps it interesting. 

• Do things you enjoy: The best cardio exercises are the ones you’ll actually do. Hate swimming? Don’t force yourself to dive in the pool if it’s not your thing. You’re much more likely to stick to a cardio routine if you find it fun. 

Simple routine for cardio exercise in gym settings

Our routine of cardio exercises for beginners includes a variety of workouts that will help you smash your fitness goals (you’ll do an impressive 240 minutes of cardio in one week by following this plan). 

You’ll need a gym pass to follow this routine. But if you don’t have access, you can easily shift many of these exercises to your local park or even do them at home. 

Warming up: Remember, always spend at least three minutes warming up before starting any medium or high intensity cardio. 

Everything you need for your cardio exercises

Under Armour’s performancewear, shoes and accessories are built using advanced tech, tough materials and unique features that help you train better. Explore our range and find the gear you need to push your cardio exercises to the next level.