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10 Simple Cardio Workouts For Beginners

10 Simple Cardio Workouts For Beginners

Cardio workouts are great if you are looking to burn fat or calories in order to lose weight. What’s even better is that for the majority of cardio workouts you don’t need any equipment! If you’re new to doing cardio workouts and don’t know where to start, here is a list of 10 simple cardio workouts for beginners!

1. Jumping Jacks

This is one of the most common and simple cardio workouts. Start off by standing straight with your feet together and your arms by your sides.

When you jump in the air, stretch your arms and legs outwards so you form a star shape in the air. As you land, make sure to get back into your initial position. Repeat for as many times as you want.


By doing jumping jacks, your muscles pull at the bones of your body which helps strengthen your bones and increases their density. As a result, this helps to burn fat and calories. 

2. Squats

This is not as intensive as doing jumping jacks but this is one of the cardio workouts that will focus on working your lower body. 

Begin by standing with your feet hip-width apart directly under your hips. Tighten your abdomen and slowly lower down as if you are sitting on a chair. Raise yourself back up to a standing position and repeat.


This is a great workout to build your leg muscles, in particular, your quads, calves, and hamstrings.

3. Burpees

This cardio workout is also known as a squat thrust. This is a great workout if you want to work your whole body. 


Start off by crouching into a squat position and then kick your feet backwards so you are in a plank position with your arms still extended. Tuck your feet back in so you are in the same squat position as you were before. Jump up from your squat position and then repeat.

This is one of the more tougher cardio workouts but it burns a lot of calories so it’ll be worth it!


4. Step-Up

You can easily do this simple cardio workout by using a stool or the stairs.

Begin by standing straight in front of the stool or stairs. Raise your right foot forward and place it on the stool/step in front of you and then do the same with your left foot so you are standing with both your feet on the stool/step.

Go back to your starting position by putting your right foot back on the floor and do the same with your left foot so you are standing with your feet together again. Repeat and pick up the pace. 


5. Jogging in Place

This is another simple yet effect cardio workout. Stand straight with your feet together and then start to jog on the spot and keep going until you feel you have reached your limit.

This is one of the simple cardio workouts that is considered to be more effective than jumping jacks or jumping rope when it comes to burning calories. 


6. High Knees

Similar to doing burpees, doing high knees is another intensive cardio workout. Focusing on your core and legs, this workout will get your heart pumping.

Begin by standing straight with your feet together and raise your right knee up as high as you can and then switch over to your left knee. Continue doing this at a fast pace to get the most out of this workout.


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7. Butt Kick

This simple cardio workout is pretty much the same as jogging in place which was mentioned earlier in this article (number 5).


This time, kick your legs as far back as you can so your feet touch your butt. Do this workout at a good pace to get maximum results.

8. Vertical Jump

This is probably the most simple cardio workout out of all the workouts mentioned in this article. 

Stand straight with your feet together and hands firmly on the sides of your hips. Jump up as high as you can before landing in the same starting position. 


9. Uppercut

To do this workout, begin by standing tall with your feet hip-width apart. Brings your arms up to your chin and make fists with your hands as if you are in a defense position.

Lower your body so your knees are slightly bent. Rotate your torso slightly and as you do so, lower your right arm so your elbow is at a 90-degree angle and scoop your arm under to the left. Repeat with your left arm but scoop your arm under to the right and continue to switch arms.

This cardio workout is great for targeting your arms and shoulders in particular as well as your abs, quads, and glutes.


10. Mock Jumping Rope

This simple cardio workout is basically jumping rope…without the rope. After all, all of these cardio workouts in this article requires no equipment. 

Start by standing with your feet hip-width apart. Jump a few inches off the ground and land on the balls of your feet. You can use your hands to pretend as if you are holding a jump rope. You can even alternate your legs to switch things up!

This workout works your legs and also requires you to keep your core and body strong in doing so. It will help you burn those calories and increase your endurance when you run. 


Which of these simple cardio workouts will you be trying out? Comment below!

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