Cardio workouts plan

What is cardio workout plans? Any activity which helps you in increasing your heart and breathing rates and give strength to your heart and lungs, it is commonly called Cardio. We all know that to keep our muscles strong we need to do some movements to give them a shape and make it stronger. Heart is also a muscle. Therefore working for it make it stronger. Cardio workout is necessary to make your heart and lungs strong, that’s how your heart will be able to transmit the blood properly.

What your heart rate should be?

We should always check our heart rate to prevent ourselves from cardiac diseases. A normal heart rate for adults ranges from 60 to 100 beats per minute. This range varies according to your age. To know more about how to check your heart rate and what should be your heart rate at your age? Just go and check this link what your heart rate should be , it will definitely help you out.

Why do we need cardio workouts?

The Cardio is generally the first word to hear when you start your exercise. Health authorities mention 150 minutes for cardio workouts daily to maintain your physical fitness and health. Cardio is a leading component in any exercise, whether you want to lose weight, to be fit and to make yourself healthier.
Why do we need Cardio workouts? As we all know to maintain our health, exercise and workouts plays the most important role in this regard. Just like this, our heart and lungs need to work more efficiently. For that we need to do Cardio workout.


When we do Cardio on a regular basis our body becomes stronger, our heart works properly.
More stamina buildup to do anything, more importantly breathing ability becomes accurate. If you have a problem of asthma you can overcome by doing cardio workouts every day.

It helps a lot in maintaining your physical as well as mental health. When your heart is able to pump blood all over your body, every organs can get proper ratio of blood through capillaries, it may function more efficiently. Doing cardio every day, helps you in reducing fats which causes burning of calories.

You don’t need to do Cardio work outs all day. You just have to do it for 15-20 minutes, but it should be on regular basis. It improves your cardiovascular organs.

One should understand the importance of Cardio in our lives, to maintain our lifestyle healthier and make it free from cardiac diseases. If you want to know in detail about why do we need cardio you just have to read this article Benefits of Cardio Workout , it will surely help you to understand.


Aerobic is a form of exercise which requires oxygen. It is the best form of Cardio. In aerobics your physical body moves at rhythm to stretch and strengthen your body parts. During aerobics exercise your heart rate and breathing rate both increases by the time. While both terms “cardio” and “aerobics” interchangeably used, as cardio referred to heart pumping and aerobics referred to oxygen taking.


Now we will discuss some cardio workout plans and how to make them more efficient for us in a busy schedule.
Cardio workouts doesn’t need any specific place or fancy equipment. You just need to motivate yourself for doing it. You have to plan for it, in which hours you are capable to do cardio. Time is the most important aspect for cardio workouts.

Doctors prefer morning hours for cardio because in the morning your body is fresh, you are able to move your body in a proper manner. You can do cardio at any place where you are comfortable.


When the person thinks about cardio Fun exercise, the first thing came in his mind is cycling and running. These are the most common and easiest exercise, one can do. Running and cycling boosts your metabolism and strengthen your breathing and heart rate.

These exercises are the best for everyone ,at any age. Here I’m mentioning some of the cardio fun based exercise which you have to do for balancing your cardiovascular system.

  • Jumping rope
  • Dancing
  • Running
  • Cycling
  • Swimming
  • Trampoline
  • Boxing
  • Sports activities
  • Hiking
  • Climbing stairs
  • Jumping jacks


There are some tough as well as easy exercises of cardio. Some you can do easily at your home and some needs to join proper training center. Here I’m discussing some of them.


  • Recumbent bike
  • Treadmill
  • Jacob’s ladder
  • Arm ergometer (arm cycle)
  • Rowing machine
  • Circuit training
  • Burpees
  • Kettlebells
  • Interval training
  • Sprinting
  • Box jumps
  • Battle ropes
  • High knees
  • Step-ups
  • Elliptical trainer


  • Vacuuming
  • Cleaning the bathtub
  • Washing windows
  • Mopping
  • Changing sheets
  • Heavy renovations (pulling carpet etc)
  • Raking
  • Cleaning the gutters
  • Washing the car
  • Mowing the lawn with a push mower
  • Shoveling snow
  • Sweeping the patio and walkways
  • Cleaning out the garage
  • Scrubbing floor
  • Gardening
  • Paintings
  • Washing utensils
  • Changing the directions of furniture

We divided the exercises for your convenience into two separate era. Where ever and whenever you find comfort to do cardio exercise, Do it in a proper manner.


For every beginner it is necessary to start your workout plan for just 10-15 minutes every day. You just need patience and more stamina to make it regular. Don’t skip workouts any single day.

What to do?

What you have to do for your cardio exercise in the beginning is; jumping jacks, roping, cycling, running, walking up the stairs minimum 10 times a day, and playing with kids. I don’t need to mention that these small exercises burn thousands of calories, if you do these in a proper manner and without leaving a single day.


In every workout, you need consistency to get a better result. If you are enthusiast and dedicated to your health and fitness then no one can stop you to achieve your health goals. Just set some examples for your beginners and try to motivate them to do these cardio workouts. You can easily do these cardio workout at your home.

Work out plan for beginner is so easy. You first need to learn dedication. Without Dedication and motivation you can’t even walk for 5 minutes. You have to be sincere with your health in the beginning, everything will becomes easier and better. Here is the easiest workout, you can watch it and try to do it separately,


Those who can’t go to the gym can easily do Cardio workouts at home. This is for women, that most of them have no time because of household responsibilities, they no need to take tension now. They can easily and happily do their workouts with their babies, at home.


There are lots of exercises that can be easily done at home. They are; jumping jacks, squats, kick boxing, rope jumping, pushups, jogging in your place, dancing and so on. You can do these workout at any time and with your babies. It gets your heart pump, and makes your metabolism fast to work.


Home based exercise is especially for women. Those women who are complaining of not getting time for the gym, now capable of doing Cardio exercise at their homes. Most of our young girls have complain of back pain and joints pain. This is just because we not even try to motivate them to do Cardio workouts. You will see the difference when they start doing these workouts, they will complaining about their pains. It helps them to burn extra fat and calories which make them dull and lazy.

It is necessary for every women or girl to work out on daily basis, to remain physically and mentally fit for your future. You can now easily do these Cardio exercises at home without any training sessions. home based workout without equipment


Cardio exercises really helps out in weight loss, because when your body moves continuously at different directions, it produces sweat, which is helpful in decreasing your fat and calories, which starts losing weight of your body.


For weight loss journey you need to do more exercise to achieve your entire goal. You have to do it continuously because when you stop doing cardio your body start losing its mass and the structure of your body becomes unshaped. You need to do some, lunges, battle rope, rowing machines, running, burpees, step ups and so on. With weight loss exercises you need to do some diet, which multiplies your exercises and burn your fats more rapidly.


You need to join gym for weight loss workouts and plans with your instructor for better result. Gym trainees helps you more in your weight journey. Using some fancy workout equipment can shape your body in a good way.


When you hear a word “gym” it means proper workouts with some fancy and hard equipment in front of your instructor OR use these workout machinery by the help of a gym trainee. Most of the men and young boys join Gym just to make their build and strengthen their metabolism and breathing power to make them strong and fit. Now a days women are also compatible to join gym, and in my opinion they need to join it, just to do their workouts on daily basis.


Usage of machinery for cardio workout is not easy, not everyone can use it properly. You need to take some guidelines with your trainee. In short you need to learn about that machinery workout.


I’m giving the list of heavy machinery which you can easily find in every Gym sector.
•Rowing machine
•Elliptical ( this includes all types of machines which helps for ankle, knee and joint)
•Stairs mill
•Jacob’s ladder
•Spine bike
The list of machinery helps you out in weight loss as well as in maintaining your cardiac health.

Cardio workout at gym is little bit difficult for everyone. But it helps your more to become fit and healthy and makes your cardiovascular system more stronger.


After knowing all the facts and figures of cardio workouts we came to know about its benefits. Here are some highlighted to motivate you all. Following are the benefits of cardio exercise:

  • Cardio helps in Burning fat and calories to lose weight.
  • It can make you sleep comfortably. If your heart works in proper way you can sleep all night without any tension.
  • It reduces the risk of heart diseases like heart attack, high diabetes, high blood pressure and some other kinds of cancer.
  • These workouts gives strength to your heart so it can easily pump the blood all over your body.
  • It makes the stress level of your body low.
  • It really gives relief to depression and anxiety.
  • Cardio Expands lungs capacity.
  • It makes your sexual functions better.
  • Cardio workout can benefits your brain and muscles.
  • It reduces chronic pain.
  • It helps in regulating blood pressure and sugar.
  • It builds up your immune system.
  • It reduces the ratio of asthma attacks.
  • It is affordable and accessible for everyone.

In a summarize form we can say that, to maintain your physical body as well as mental health you need to do some of the cardio workouts to make your busy life happier and healthier and free from cardiac diseases. These heart diseases results death. So if you love yourself and your health do make sure to work out on daily basis. It has great importance in our lives.


Related to Cardio Workouts there are some questions and queries of all of you which I’m answering here. Following are some questions related to it:

*How long we should do Cardio workouts in a day?

If you are a beginner then you need to do just for 10-15 minutes. Expand your time gradually. If you are doing it continuously then your body will get use to of it and your time increases automatically.

*What exercises improve Cardio?

It will easily improve by cycling, running, roping, jogging, dancing and swimming.

What cardio exercise burn most of the fat?

Movement of your body in any form can burn your fat rapidly. Exercises inclues cycling, climbing stairs, hiking, using treadmills, and running helps you out easily to burn fat more.

What is best type of cardio exercise?

Those exercises which you can do easily and your joints are capable of doing that are all best for you.

Can we do cardio workouts on daily basis?

It is not highly recommended that you have to do on daily basis but you can do it another day skipping a single day. But if you are capable enough to do it regularly so you can do it without any hesitation.

Is it OK to do cardio early in the morning without having breakfast?

Yes, it is OK to do cardio in the morning without having breakfast, because weight loss cardio is prefer at that time because our metabolisms work faster in early in the morning.

How should my heart rate be?

The heart rate should be ranges in adults from 60-100 beats per minute.

Does cardio burn muscles?

It depends on the intensity and duration of cardio. It also depend on the individual, if you are not capable of doing weight lifting than don’t do that, it will burn your muscles. It completely depends on individual stamina what he can do.


After sum up all, I must say that if you are sincere with your health and you are looking up for a healthier and safer life you just need to focus on cardio workouts plan which helps you all in maintaining a good healthy lifestyle. All you need to do is motivate yourselves and be stable at any cost to get success in your health goals. Cardio is not only important for maintaining health, it is really important for those people who have heart diseases record in their families.

People who have that record should be more concern about Cardio workouts. It reduces the chances of any heart disease. Exercising daily makes you fit and healthy and it will gives you benefits in the old age life.


Benefits of Cardio workout
what is Cardio exercise?
List of Cardio exercise