Cardio Workout For Weight Loss - Beginner

Some of you have been asking for a beginner cardio workout for weight loss and here it is. I like to utilize high intensity interval training (HITT) as my primary cardio workout routine. This form of exercise mixes bursts of high intensity work with low intensity recovery periods which over loads both your aerobic and anaerobic systems simultaneously, giving you the benefits of both aspects of training.

You can now get a complete cardio workout for weight loss in as little as 20 minutes.

When you train with a high intensity during your cardio workout for weight loss you’ll end up burning more calories in a shorter period of time. During periods of increased intensity you’ll challenge your body, increasing your heart rate and boosting calorie burn. Interval training can also help you to push past any plateaus you have encountered and help you raise your level of fitness.

The beauty of HIIT is that it can be done with dozens of modes of activity from walking to running, cycling to swimming and even using an elliptical machine. No matter what level of fitness you are at, you can participate in a high intensity interval training workout. This article will deal with a beginners cardio workout for weight loss using HIIT, here it is broken down into easy to follow steps:

In this example lets say we are using running as of chosen exercise form - it is important that you warm up using the same form of exercise as you are using for the interval sessions.

1.) We will begin by warming up for 6 minutes by jogging at a 3/10 level of effort.

2.) At the end of your 6 minute warm up begin running at a 6/10 level of effort for 1 minute.

3.) Follow this 1 minute burst of intensity with a recovery period of 3 minutes where you jog at a 3/10 level of effort.

4.) Repeat steps 2 and 3 for a total of 4 times (3 more!).

5.) Continue you your final recovery period for a total of 6 minutes; jogging at a 3/10 level of effort. This is your cool down.

So to summarize your cardio workout for weight loss routine will be:

6 minute warm up.
1 minute high intensity.
3 minutes recovery.
1 minute high intensity.
3 minutes recovery.
1 minute high intensity.
3 minutes recovery.
1 minute high intensity.
6 minute cool down.

So there is your beginners cardio workout for weight loss. Be sure that you are consistent with your timings - use a stopwatch, however if you are still trying to catch your breath after the recovery period is finished then you need to give yourself more time - we aren’t training to be an Olympic athlete here! Once your breathing is regulated you can push hard again.

I’d just like to add; due to the highly intense nature of HIIT I would advise you contact your doctor before you pursue this type of training if you are seriously overweight or have a medical condition. Have fun with your training - with a HIIT cardio workout for weight loss you’ll prevent the boredom associated with your usual long, slow cardio sessions and lose more fat in the process - just think, you’ll be done in less than 30 minutes so you won’t have to rush to pick up the kids from school! ;o)