Before starting any exercise program, regardless of your perceived level of cardiovascular fitness, please consult with a medical professional or your doctor.
We have included some basic cardiovascular workouts and tips below to get you started. The key is to follow a plan that works for your particular lifestyle and that you find enjoyable. Think long-term and implement changes that will not burn you out in a couple of weeks. Most importantly, have fun with it!
Beginner Cardio Fitness Routine Click here if you are currently participating in less than 3 days a week of cardiovascular exercise.
1. Begin with a 5 -7 minute warm up. The warm up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog.
2. After your warm up, gradually increase cardiovascular activity to training speed.
3. Your cardiovascular routine should be performed directly after your weight training. This method is optimal for body fat reduction.
4. End with a 5-7 minute cool down. For example, after running, move to a jog then proceed to a walk.
5. A change in your type of cardiovascular routine should be made every 14 days.
Excluding your warm up and cool down, start with three days a week for 20-30 minutes of your chosen cardiovascular exercise.
Cardio Program
Exercise Name
Days Per Week
Duration in Minutes
Intensity
Any Dynamic Activity
3
20-30
Moderate
Example:
Exercise Name
Days Per Week
Duration in Minutes
Intensity
Moderate Walking
Monday, Wednesday, Friday
Check Above
Check Above
Intermediate Cardio Workout
Excluding your warm up and cool down, start with four days a week for 25-30 minutes of your chosen cardiovascular exercise.
Cardio Program
Exercise Name
Days Per Week
Duration in Minutes
Intensity
Any Dynamic Activity
4
25-30
Moderate
Example:
Exercise Name
Days Per Week
Duration in Minutes
Intensity
Moderate Running
Monday, Wednesday, Friday, Sunday
Check Above
Check Above
Advanced Cardio Fitness Workout
Excluding your warm up and cool down, start with three days a week for 45-60 minutes of your chosen cardio exercise.
Cardio Program
Exercise Name
Days Per Week
Duration in Minutes
Intensity
Any Dynamic Activity
3
45-60 minutes of any activity or cardiovascular machine that you enjoy (I.E. treadmill, elliptical, rowing machine, walking, jogging)
Interval Training: Focus on short bursts of energy for intervals of 3 minutes every 10 minutes. Example; if jogging walk for 7 minutes followed by running for 3 minutes and then repeat cycle till completion.
Example:
Exercise Name
Days Per Week
Duration in Minutes
Intensity
Running Intervals
Monday, Wednesday, Friday
Check Above
Check Above
Advanced Conditioning Training Routine
Excluding your warm up and cool down, start with four days a week for 45-60 minutes of your chosen aerobic exercise.
Cardio Program
Exercise Name
Days Per Week
Duration in Minutes
Intensity
Any Dynamic Activity
4
45-60
Interval Training: Focus on short bursts of energy for intervals of 3 minutes every 6 minutes. Example; if jogging walk for 3 minutes followed by running for 3 minutes and then repeat cycle till completion.
Example:
Exercise Name
Days Per Week
Duration in Minutes
Intensity
Running Fast Intervals
Monday, Wednesday, Friday, Sunday
Check Above
Check Above
Frequently Asked Cardio Questions
Question:
Response:
How much cardio exercise do I need to do to get fit?
The American College of Sports Medicine recommends 3-5 cardio workouts lasting 20-60 minutes in duration each week. Good cardio-challenging workouts include power walking, jogging,cycling, swimming, fitness classes, stair climbing etc. Keep in mind though, if you can't meet these recommendations, any movement is better than nothing!
Question:
Response:
How often should I change my cardio program?
For consistent results, consistently change your program. If you don't change your program, you're guaranteed to eventually reach a plateau. A good recommendation, change your program every 2 - 3 weeks or if your progress has stopped.
Question:
Response:
How long should I warm up for?
Before you begin your weight training program or cardiovascular program, start with a 5 -7 minute warm up. The warm up should consist of a cardiovascular exercise that incorporates all major muscle groups.
You should also warm up before your cardiovascular routine. The warm up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog. After your warm up,gradually increase cardiovascular activity to training speed.
Question:
Response:
Should I do my cardio before or after weight training?
Glycogen stores are stores of energy that your body uses during weight training and cardiovascular exercise. Although, during weight training glycogen stores are the only energy source used. Thus, completing your cardiovascular routine before weight training will substantially deplete your energy (glycogen) stores needed to complete a proper weight training program. Also, completing your weight training before your cardiovascular program significantly decreases you glycogen stores. So, when you begin your cardiovascular training your body burns less glycogen and more of your stored fat. In summary, to reach you optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before you cardiovascular training.
Question:
Response:
What is more effective for fat loss, high intensity or low intensity jogging?
It's true that when you exercise at a lower intensity you will burn an overall higher percentage of fat from fat stores. Although, this research can be deceptive. Research also shows that higher intensity exercise results in greater weight and fat loss.The reason is simple, during higher intensity exercise, not only do you burn more calories, but you burn more absolute fat. So, high, intense exercise is more effective. But remember, the key to success is progress and if low intensity is working for you, stick with it.
Question:
Response:
Is working out seven days a week too much?
One of the biggest misconceptions in the gym is the belief that in order for people to reach their fitness goals that they need to workout six to seven times a week. Remember the body needs anywhere from 48-96 hours to recuperate from exercise. Growth takes place when we rest our bodies after we workout. If we don't allow for enough rest time, our growth will be hampered and possible workout plateaus will occur. Try exercising 3 days a week, and allow at least one day in between workouts for proper rest.
Cardiovascular Exercise Suggestions
Low Intensity
Moderate Intensity
High Intensity
Basketball (non-game)
Backpacking
Aerobic Class
Bowling
Bike (Road)
Badminton
Dancing (social, square, tap)
Bike (Stationary)
Basketball (game play)
Basketball (non-game)
Canoeing, Rowing, Kayaking
Bike (Mountain)
Golfing (Power Cart)
Circuit Training
Boxing (In Ring)
Golfing (walking)
Elliptical
Boxing (Sparring)
Sailing
Golfing (fast walking)
Field Hockey
Scuba Diving
Hiking (cross country)
Football (touch)
Walking
Muscle Conditioning Exercise
Handball
Rowing
Racquetball/paddleball
Running
Skiing (Cross-Country)
Skating (ice and roller)
Skipping
Skiing (Downhill)
Soccer
Skiing (Water)
Squash
Snowshoeing
Stair Climbing
Stepper
Tennis
Swimming
Volleyball
Treadmill
all vary based on activity level
Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.
We have included some basic cardiovascular workouts and tips below to get you started. The key is to follow a plan that works for your particular lifestyle and that you find enjoyable. Think long-term and implement changes that will not burn you out in a couple of weeks. Most importantly, have fun with it! 
1. Begin with a 5 -7 minute warm up. The warm up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog. 
Secure. Confidential. Absolutely Free.
