Top 10 Gym Cardio Workouts For Beginners
Almost every fitness or health article emphasizes the importance of cardio workouts for our heart and overall fitness. However, not everyone knows what qualifies as a cardio activity. If this resonates with you, don’t worry.
Cardio workouts are not that complicated, and they all share a common goal — increasing your heart rate. Regardless of your level of experience, there are beginner-friendly cardio workouts available at the gym. Need some ideas on where to start? Here are the 10 best gym cardio workouts for beginners.
Stationary Biking
If you want to burn calories, lose weight, and strengthen and tone your leg muscles, consider stationary biking. You don’t even need to own a bicycle as your local gym will have a stationary bike, a popular piece of cardio gym equipment.
Using a stationary bike is a great, low-impact form of cardio. Pedaling on a stationary bike isn’t the same as cycling outdoors, but it still provides a good workout for your leg and core muscles without the hassle of transporting a bike.
Running On A Treadmill
Running is a popular choice for many gym goers and treadmills can be easily accessed by beginners. A treadmill allows you to set the speed and resistance to customize your workout and also includes warm-up and cool-down sessions to minimize the risk of injury.
Running on a treadmill is easier than running on the road and provides a lower-impact alternative that can mimic outdoor running.
Step Machines
Step machines, also known as stair machines or steppers, provide a simple yet effective way to target your lower body muscles including glutes, quads, thighs, and hamstrings. You can adjust the intensity level to suit your fitness level, and incorporate upper body workouts with free weights for a full-body workout.
Rowing Machines
Rowing machines provide a full-body workout that targets the arms, legs, back, and core. It is known for tightening abs and helping to shed fat, while also improving balance and strength. The speed and intensity of the workout can be adjusted based on fitness levels.
Elliptical Training
Elliptical machines provide a low-impact, full-body cardio workout that is gentle on the joints, making them a popular choice for beginners. They can also be used as part of High-Intensity Interval Training, offering versatility in workout options.
HIIT Workouts
High-Intensity Interval Training, or HIIT, involves short bursts of intense activity alternated with short recovery periods, which can be customized to include various exercises such as cycling, stepping, or sprinting. It offers numerous health benefits and can be adapted for beginners.
Indoor Swimming
Indoor swimming offers a fun and effective full-body cardio workout that is gentle on the body, making it suitable for individuals of all ages and fitness levels. It’s an excellent option for those recovering from injuries and can be an alternative to other forms of exercise.
Cardio Dance Classes
Who doesn’t enjoy dancing? It’s social, fun, and can help ease stress after a long work week. But did you know that dancing is also a fantastic form of cardio exercise? Gym classes often feature high-energy dance routines set to catchy music to take advantage of this.
Most gyms offer cardio dance classes, although they may go by different names. If you’re interested, inquire at your local gym. For those not keen on using gym equipment, these classes are an excellent way to stay in shape, as your body is your only equipment. Some classes may also incorporate the use of resistance bands or light weights.
With cardio dancing, you’ll get your heart pumping and improve blood circulation, leading to better cardiovascular health. Additionally, it enhances strength, stamina, and flexibility. Dancing also acts as a mood booster, lifting your spirits even more than it burns calories.
Cardio Calisthenics
If you haven’t heard of cardio calisthenics, don’t worry. Calisthenics involve gymnastic exercises primarily using your body weight for exercise. Cardio calisthenics, which can be quite high intensity, offers the same types of exercise and is a great cardio workout.
Many gyms offer this full-body aerobic workout, requiring little to no equipment. It helps build strength, tone muscles, improve cardiovascular health, and enhance flexibility and balance. Utilizing your body weight as resistance results in many benefits and reduces the risk of injury compared to other forms of cardio workouts. However, beginners may need some guidance, so consider booking a session or two with a personal trainer for assistance.
Other Resistance Machines
Every gym has its selection of weights-based resistance machines, commonly used for weight training to increase muscle definition and strength. However, they can also be used for a cardio workout.
By using lighter weights and aiming for more repetitions, nearly any piece of gym equipment can be turned into a cardio workout. If you’re unsure how to do this, ask for help from the gym staff, who are there to assist you and will be happy to do so.
As you become more familiar with the equipment, you’ll discover which machines provide the best gym cardio workout. To keep things interesting, vary your routine and alternate the use of different equipment for a full-body workout, ensuring you never get bored of cardio workouts again.
