Doing cardio at home is great for beginners who want to take advantage of the fitness benefits without needing a personal trainer.



Cardio exercises at home for beginners

Cardio exercises at home for beginners



In this post, we will learn about the best cardio exercise for beginners that can be practiced in the comfort of your home. Whether you are looking for a simple exercise that can be done in the bedroom, or an exercise that targets the body's comprehensive muscles, here you will find suitable options for you.


The best cardio exercises for beginners at home

Here are the best cardio exercises, summarized as follows:


1. Walk home


Walking at home is a simple and effective exercise to enhance cardiovascular fitness.

You can walk in a small place such as hallways or even at your place in the room.

Set a specific time for walking, determine the appropriate speed level for you, and gradually increase it over time.

2. Jumping exercises


Jumping exercises are excellent for enhancing cardiovascular capacity and increasing calorie burning.

You can jump rope or use a jumping platform.

  Start with short bursts of jumping exercises and gradually increase the time and challenge.

3. Weight exercises


Weight training is an excellent exercise for building strength and enhancing cardio fitness.

You can use free weights like dumbbells or even household items like full water bottles.

  Start with light weights and gradually increase the challenge as you progress.

4. Physical strength exercises


Strength exercises enhance cardio fitness and contribute to building muscle.

You can use your body weight for exercises such as push-ups, wall push-ups, and squats.

Make sure to use correct posture and proper techniques to avoid injuries.

5. Yoga and Pilates exercises


Yoga and Pilates are great exercises to improve cardio fitness, enhance flexibility and strengthen muscles.

You can find yoga and Pilates classes online and follow them in the comfort of your home.

Enjoy deep breathing and focus on stretching and strengthening exercises.

6. Squats and luge exercises


  Squats and luge are excellent exercises to stimulate the heart and enhance fitness.

Do squats and lunges regularly and gradually increase the number of sets and repetitions.

7. HIIT exercises


HIIT (high intensity explosive training) exercises are effective for improving cardiovascular fitness and burning fat.

Continue performing intense explosive exercises for short periods followed by short rest periods.

  You can find guided HIIT workouts online and follow them at home.

8. Organize schedule and continuity


It is essential to set a schedule for doing cardio at home and stick to it.

Maintain continuity and regularity in exercising to get the best results.

Motivate yourself and enhance self-discipline to achieve your health goals.

9. Pay attention to proper nutrition


Don't forget that proper nutrition plays an important role in improving cardiovascular fitness and overall health.

Eat balanced meals that contain fruits, vegetables and healthy proteins.

Drink the right amount of water to stay hydrated while exercising.

10. Medical advice


Before starting any cardio program at home, consult your doctor to make sure you do not have any health condition that would prevent you from doing cardio.

Make sure to undergo a comprehensive health checkup and consult a doctor before starting the program.

How long is cardio for beginners?

The duration of cardio exercises for beginners depends on several factors, including the individual's fitness level and the goals he seeks to achieve. In general, it is recommended to start cardio exercises for beginners short and gradually and then increase the duration over time.


Initially, beginners can start with 10 to 15 minutes of cardio per session, then gradually increase the duration by about 5 minutes each week. Your goal should be to achieve 150 minutes of moderate-to-vigorous cardio per week, or 75 minutes of vigorous-to-vigorous cardio per week, according to World Health Organization recommendations.


The best cardio exercise for beginners at home

The best cardio exercise for beginners at home


Benefits of cardio exercises for beginners at home without a coach

Here are the best benefits of cardio exercises at home without a trainer, which are as follows:


1. Improving cardiac and pulmonary capacity: Cardio exercises strengthen the heart and lungs, which increases their ability to provide oxygen to the body during exercise and in daily life.


2. Increase calorie burning: Doing cardio increases the metabolic rate, which contributes to burning more calories and helping in weight loss.


3. Improve physical fitness: Cardio exercises help enhance physical fitness by improving strength, flexibility, and overall endurance of the body.


4. Improving heart health: Doing cardio strengthens the heart muscle and improves blood circulation, which reduces the risk of cardiovascular disease.


5. Reducing blood pressure: Cardio exercises help improve blood pressure and maintain its appropriate levels, thus reducing the risk of heart disease and stroke.


6. Strengthening the immune system: Doing cardio strengthens the immune system and helps fight diseases and infections.


7. Improving mood and relieving stress: Doing cardio exercises releases happiness hormones and relieves stress and anxiety, which improves the overall mood and enhances psychological well-being.


8. Boost energy and activity: Doing cardio helps increase energy levels and overall activity, making you feel energetic and energized throughout the day.


9. Improve sleep quality: Doing cardio improves sleep quality and helps you relax and sleep better.


10. Enhancing self-confidence: Regularly practicing cardio improves physical appearance and fitness, which enhances self-confidence and