Cardio Workouts: Best Home and Gym Routines for Weight Loss or Health, Beginner to Advanced Plans Based on Your Fitness Level, Simple Guide and Tips for Men or Women

Cardio workouts: home and gym routines for weight reduction or health, beginner to advanced plans dependent on your exercise ability, easy guide and advice for men or women.

Before starting any exercise program, regardless of your perceived level of cardiovascular fitness, beginner or advanced, please consult with a medical professional or your doctor.

You can determine what heart rate for cardio you should be exercising at here.

Simple Tips

Simple Tips for Your Cardio Workouts

We have included some basic cardiovascular workouts and tips below to get you started.

♥ The key is to follow a cardio workout that works for your lifestyle and that you find enjoyable.

♥ Think long-term and implement changes that will not burn you out in a couple of weeks.

♥ Most importantly, have fun with it.

Best Tips

women running

Tips to Get the Best Cardio Workouts

♥ Begin with a 5 -7-minute warm-up. The warm-up should consist of the same exercise you are using for your cardiovascular workout. For example, if you are running, walk first before proceeding to a jog.

♥ After your warm-up, gradually increase cardiovascular exercise to training speed.

♥ Your cardiovascular workout should be performed directly after your weight training. This method is optimal for body fat reduction (best cardio for weight loss).

♥ End with a 5-7-minute cool down. For example, after running, move to a jog then proceed to a walk.

♥ A change in your type of cardiovascular routine should be made when your interest decreases in the selected activity.

FAQs

Beginners

Beginner Cardio Workouts

Excluding your warm-up and cool down, start with three days a week for 20-30 minutes of your chosen cardiovascular exercise.

Cardiovascular Program
Exercise Name Days Per Week Duration in Minutes Intensity
Any Dynamic Activity 3 20-30 Moderate
Example
Exercise Name Days Per Week Duration in Minutes Intensity
Moderate Walking Monday, Wednesday, Friday Check Above Check Above

Intermediate

Intermediate Cardio Workouts

Excluding your warm-up and cool down, start with four days a week for 25-30 minutes of your chosen cardiovascular exercise.

Cardiovascular Program
Exercise Name Days Per Week Duration in Minutes Intensity
Any Dynamic Activity 4 25-30 Moderate
Example
Exercise Name Days Per Week Duration in Minutes Intensity
Moderate Running Monday, Wednesday, Friday, Sunday Check Above Check Above

Advanced

Advanced Cardio Workouts

Excluding your warm-up and cool down, start with three days a week for 45-60 minutes of your chosen cardio exercise.

Cardiovascular Program
Exercise Name Days Per Week Duration in Minutes Intensity
Any Dynamic Activity 3 45-60 minutes of any exercise or cardiovascular machine that you enjoy (example, treadmill, elliptical, rowing machine, walking, jogging) Interval Training: Focus on short bursts of energy for intervals of 3 minutes every 10 minutes. Example: if jogging, walk for 7 minutes followed by running for 3 minutes and then repeat the cycle till completion.
Example
Exercise Name Days Per Week Duration in Minutes Intensity
Running Intervals Monday, Wednesday, Friday Check Above Check Above

Advanced Conditioning

Advanced Conditioning Cardio Workouts

Excluding your warm-up and cool down, start with four days a week for 45-60 minutes of your chosen aerobic exercise.

Cardiovascular Program
Exercise Name Days Per Week Duration in Minutes Intensity
Any Dynamic Activity 4 45-60 Interval Training: Focus on short bursts of energy for intervals of 3 minutes every 6 minutes. Example: if jogging, walk for 3 minutes followed by running for 3 minutes and then repeat the cycle till completion.
Example
Exercise Name Days Per Week Duration in Minutes Intensity
Running Fast Intervals Monday, Wednesday, Friday, Sunday Check Above Check Above

Frequently Asked Cardiovascular Questions

Question Response
How much cardio exercise do I need to do to get fit? The American College of Sports Medicine recommends 3-5 cardio workouts lasting 20-60 minutes in duration each week. Good cardio-challenging workouts include power walking, jogging, cycling, swimming, fitness classes, stair climbing etc. Keep in mind though, if you can't meet these recommendations, any movement is better than nothing.

Question Response
How often should I change my cardio workouts? For consistent results, consistently change your program. If you don't change your program, you're guaranteed to eventually reach a plateau. A good recommendation, change your workout every 2 - 3 weeks or if your progress has stopped.

Question Response
How long should I warm-up before my cardio workouts? Before you begin your weight training workout or cardiovascular program, start with a 5 -7-minute warm-up. The warm-up should consist of a cardiovascular exercise that incorporates all major muscle groups.

You should also warm-up before your cardiovascular workout. The warm-up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog. After your warm-up, gradually increase cardiovascular exercise to training speed.

Question Response
Cardio or weights first? Glycogen stores are stores of energy that your body uses during weight training and cardiovascular exercise. Although, during weight training glycogen stores are the only energy source used. Thus, completing your cardiovascular workout before weight training will substantially deplete your energy (glycogen) stores needed to complete a proper weight training program. Also, completing your weight training before your cardiovascular workout significantly decreases your glycogen stores. So, when you begin your cardiovascular training, your body burns less glycogen and more of your stored fat. In summary, to reach your optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before you do cardiovascular training.

Question Response
What is more effective for fat loss, high intensity or low intensity cardio workouts? It's true that when you exercise at a lower intensity you will burn an overall higher percentage of fat from fat stores. Although, this research can be deceptive. Research also shows that higher intensity exercise results in greater weight and fat loss. The reason is simple, during higher intensity exercise, not only do you burn more calories, but you burn more absolute fat. So, high, intense exercise is more effective. But remember, the key to success is progress and if low intensity is working for you, stick with it.

Question Response
Is working out seven days a week too much? One of the biggest misconceptions in the gym is the belief that for people to reach their fitness goals that they need to workout six to seven times a week. Remember the body needs anywhere from 48-96 hours to recuperate from exercise. Growth takes place when we rest our bodies after we workout. If we don't allow for enough rest time, our growth will be hampered, and possible workout plateaus will occur. Try exercising 3 days a week and allow at least one day in between workouts for proper rest.

Types of Cardiovascular Exercise

Low Intensity Moderate Intensity High Intensity
Basketball (non-game) Backpacking Aerobics Class
Bowling Bike (Road) Badminton
Dancing (social, square, tap) Bike (Stationary) Basketball (game play)
Basketball (non-game) Canoeing, Rowing, Kayaking Bike (Mountain)
Golfing (Power Cart) Circuit Training Boxing (In Ring)
Golfing (walking) Elliptical Boxing (Sparring)
Sailing Golfing (fast walking) Field Hockey
Scuba Diving Hiking (cross country) Football (touch)
Walking Muscle Conditioning Exercise Handball
  Rowing Racquetball/paddleball
  Running Skiing (Cross-Country)
  Skating (ice and roller) Skipping
  Skiing (Downhill) Soccer
  Skiing (Water) Squash
  Snowshoeing Stair Climbing
  Stepper Tennis
  Swimming Volleyball
  Treadmill all vary based on exercise level

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