Fitness｜Beginners’ Cardio Exercise For Weight Loss
Cardio exercises for beginners aim to boost your breathing to strengthen your cardiovascular fitness and endurance and help aid in weight loss.
Suggestion: 45 minutes - 1 hour, 4 times a week
Week 1: target cardiovascular fitness and endurance
As you are building up your time with the beginners’ cardio exercise for weight loss, you would like to start with some cardio endurance workout.
WARM-UP/JOINT ACTIVATION
Cardio Exercise For Beginners: Rope Skipping
Warm up with rope skipping for 5 minutes
Exercise 1: Jumping Jack
• Raise up your hand and separate leg to shoulder width. While jumping, put your hand down and close your legs.
• Breathe out when you rasie your hand up
Exercise 2: Squat
• Start with a stand up position, squatting down until your hips are lower than your knees, get back up.
• Breathe out when you going up
Exercise 3: Push up (Easy option: Knee push ups)
• Cardio Exercise For Beginners: do a quarter squat, then stand up and raise the kettlebells above your head. • Breathing: breathe out as you straighten up.
• Safety instructions: control your descent and tighten your abs during the entire cardio exercises for beginners
Cool down
PLANK
- Remember to hold you abs tight and make sure your hip don't fall down
- Keep your breathe steady
Week 2: target core muscles
WARM-UP/JOINT ACTIVATION
Core cardio exercises can help show results for weight loss sooner. Each set combines of 2 cardio exercises for beginners below for 2 minutes, 2 sets and 30sec rest in between sets.
Exercise 1: Squat
• Start with a stand up position, squatting down until your hips are lower than your knees, get back up.
• Breathe out when you going up
Exercise 2: Jumping jack
• Raise up your hand and separate your feet into shoulder width. While jumping, put your hand down and close your feet.
• Breathe out when you rasie your hand up
MAIN TRAINING SESSION
The more you exercise, the more calories you'll burn. If you do cardio exercise for weight loss, you should aim for 3 sets of each of the 4 following beginners’ exercises for 1 minute each. 1min rest in between sets.
Exercise 1: Side Jump
• Jump to your left hand side with left foot landing and raise up your right hand for balancing, repeat it for another side .
• Breathe out when you land to ground
Exercise 2: Squat Jump
• Stand with your feet just outside shoulder-width apart, squatting down until your hips are lower than your knees. when it moving up, jump together and straighten whole body.
• Breathe out when jumping up
Exercise 3: Curtsy Lunges
• Start with your feet shoulder-width apart, step out with your right foot as wide as possible, engage through the right heel as you drop your hips down and back while keeping the left leg straight, get back up to starting position, repeat the other side.
• Breathe out when you drop down
Exercise 4: Mountain Climber
• Start with a push up positoin, drive up your left knee towards chest witout moving your right leg, back to starting position, repeat the other side.
• breathe out when your knee is bended
Cool down
CRUNCH KNEE TOUCH
• Lock your hands behind your head (like a sit-up).
• Do a rotational crunch—that's where you bring the knee across the chest and make contact with the opposite elbow.
Week 3: target core muscles
WARM-UP/JOINT ACTIVATION
Each set combines of 1 cardio exercise for beginners below for 1 minute, 2 sets and 30sec rest in between sets
• High Knee Jumping 1 min
Exercise 1: High Knee Jumping
• Feet start at hip width, lift one knee and swinging your opposite arm at the same time, repeat the other side.
• Breathe out when one knee is lifted.
Main training session
Perform 3 sets of each of the 4 following cardio exercises for beginners for 1 minute each. 1min rest in between sets.
Exercise 1: Plank Jumping Jack
Exercise 2: Lunge Knee-up
• Start with your feet shoulder-width apart, step back with your right foot and drop your hips down, so both knees form 90-degree also keeping your back straight.
• Then get up (Breathe out when you go up) and raise your right knee up.
• Get back up to the starting position, repeat the other side.
Exercise 3: Push Up (Easy option: Knee push up)
• Holding your body in a plank position (Put your knee down to ground). Lower your body until your chest is an inch or two above the floor, push your torso away from the ground.
• Breathe out when pushing up.
Exercise 4: Mountain Climber
• Start with a push up position, drive up your left knee towards chest without moving your right leg, back to starting position, repeat the other side.
• Breathe out when your knee is bent.
Cool down - bird dog
• Starting position : Get down on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
• Keeping your back flat and core braced, start extend one leg behind you and opposite hand straight in front of you.
• Slowly put back your leg and hand to starting position and switch the side of your leg and hand.