What's up, athletes? How are you doing? Welcome to this exciting cardio workout for beginners by Fitness Work with Me.
In this article, we have brought to you six hand-picked exercises for today's workout. It's going to work on your entire body and do wonders for you. This workout is good for beginners who want to begin their fitness journey and those of you who have some experience in fitness. Before we start working out, let me tell you that you can increase the intensity a little bit, making it more challenging for you.
#1 Workout for beginners at home: High knees
Okay guys, let's begin this workout with high knees. We're going to be doing 45 seconds for all the exercise today, starting with high knees. So you're going to start off here, just lifting your knees up as high as you can. Let's start off now for 45 seconds.
For doing high knees, you have to at first lift one of your niece and then put it back in the floor and then left your other knee and then do the same thing. for beginners we are only going to do this for 45 seconds and if you are not a beginner and you want to make it more challenging for you you can always do this for more than 45 seconds.
So Hey guys, that was the end of high knees. Good job so far. Before we move any further, let me tell you that we have just began creating new content and we'll be uploading new articles related to fitness in the coming weeks.
Benefits of High knees:
Fitness Work with Me is going to be the perfect companion to guide you with your perfect health, whether it's to lose weight, do a diet plan, nutrition tips, or handle medical conditions like diabetes, thyroid and hypertension, or even build muscle and get in the perfect shape.
#2 Spot Jumps For Cardio Workout For Beginners At Home
Spot jumps, also known as stationary or standing jumps, are a low-impact yet highly effective cardio exercise. They are particularly suitable for beginners who are just beginning their fitness journey and want to avoid strenuous, high-impact movements that can put stress on the joints.
Benefits of Spot Jumps in cardio workout for beginners:
How to Perform Spot Jumps?
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#3 Mountain Climbers cardio exercise for beginners at home
Good job. We're done with spot jumps now. Hey guys, we're going to move on to the third exercise now, mountain climbers. This is a great home workout exercise for your cardio as well as your lower core.
How to do mountain climbing step by step?
So to begin, you start from a flank position and you're going to just kick your legs in front just like how the video shows or how it is shown in the picture or a little quicker if possible. So we're going to do this now for 45 seconds again.
To maximize the benefits of mountain climbers, it's important to maintain proper form and perform them regularly as part of a balanced exercise routine. Additionally, you can vary your mountain climber workouts by changing the speed, incorporating them into high-intensity interval training (HIIT), or combining them with other exercises to keep your fitness routine engaging and effective.
Benefits of Mountain Climbers cardio exercise:
#4 cardio exercise for beginners: Jumping jacks
Onto the fourth exercise now, jumping jacks. A great full body cardio movement you can easily do even if you are a beginner.
How to do Jumping jacks
Spread your legs and then, raise your hands high in the air to begin jumping jacks. Then, then put your hands down and make sure your legs are in the previous position. While spreading your legs and then reverting it back to your normal state, you need to jump a little bit just like how it is shown in both videos and the pictures.
Just like that, you can jump jacks for 45 seconds and if you want to do more, you can do more jumping jacks. This is a nice and simple exercise you can do just by being at your home.
Benefits of Jumping jacks:
Jumping jacks are a fantastic cardio exercise that elevates your heart rate, making them excellent for cardiovascular conditioning. They help improve your stamina, endurance, and lung capacity.
Jumping jacks engage multiple muscle groups simultaneously, as well as provides a full-body workout. They target your leg muscles, core, shoulders, and arms, making them an efficient way to strengthen and tone various muscle areas.
#5 Squat Jumps cardio exercise for beginners
Let's move on to the next exercise. Let's begin with the fifth exercise now which is a squat jump. It's a combination of a squat along with a jump.
How to jump squats?
To do them (squat jumps), start by standing up straight with your feet about hip-width apart. Then, lower your body into a squat position by bending your knees and pushing your hips back, just like you're sitting down in a chair.
Make sure your knees don't go past your toes, and keep your back straight. Now, here's the fun part: jump up as high as you can from the squat position, reaching your arms upward. When you land, be sure to land softly, bending your knees to absorb the impact and prevent any stress on your joints. Repeat this movement several times for a great leg workout. It's a bit like doing a springy jump from a squatting position.
Benefits of squat jumps:
Sprawls: a great cardio workout exercise
Sprawls are a great exercise for both beginners as well as regular athletes. To do sprawls exercise, start by standing up straight. Then, bend your knees and reach down to touch the floor with your hands. After that, kick your legs out behind you, so you're in a plank position, just like when you're about to do a push-up.
Next, quickly bring your legs back in toward your hands and stand up. This whole movement is like a combination of a mini-jump, a push-up position, and standing up. Sprawls help make your body stronger and fitter, and they're also a good way to practice for more advanced exercises like burpees.
Benefits of sprawls
Sprawls are a full-body exercise that offers several advantages. First, they help increase your heart rate and breathing, which makes your heart and lungs stronger.
Second, sprawls work many muscles in your body, like your arms, legs, and core, making them stronger. This can help you in various activities and sports.
Third, doing sprawls can burn calories, which is helpful if you want to maintain a healthy weight or lose some extra pounds.
Fourth, they improve your agility and coordination, making it easier for you to move gracefully and stay balanced.
Fifth, they enhance your muscular endurance and build your core strength, which is good for maintaining good posture and protecting your back.
Sixth, sprawls are a great way to add variety to your workouts, keeping them interesting and challenging.
Finally, they can be done without any equipment, making them a convenient exercise you can do almost anywhere.
