Do you want to get in shape, but don’t know where to start? If so, then you need to try some of the easy cardio workouts! Cardio is an essential part of any fitness routine, and these workouts are a great way to get started. They are simple and easy to follow, and they can be done anywhere – no equipment required! In this article, we will discuss three easy cardio workouts that will help you get in shape fast.
Easy Cardio for Weight Loss
If you are looking to lose weight, but the idea of running for miles on end is intimidating to you, you’re not alone! Luckily, there are plenty of other options when it comes to cardio. Here we are going to present to you the easiest cardio exercises to lose weight.
Easiest Exercises for Weight Loss Comparison
In the table below we compare various forms of the easiest types of cardio for weight loss and the number of calories each exercise burns for a 30-minute workout:
| Cardio Activity | 100lbs | 150lbs | 200lbs | 250lbs | 300lbs |
|---|---|---|---|---|---|
| Walking (2mph casual pace) | 45 | 68 | 90 | 113 | 136 |
| Walking (3.5mph, brisk pace) | 86 | 129 | 172 | 215 | 258 |
| Swimming (casual) | 158 | 239 | 317 | 396 | 476 |
| Swimming (Vigorous) | 226 | 340 | 453 | 566 | 680 |
| Cycling (5.5mph) | 90 | 136 | 181 | 226 | 272 |
| Cycling (12-13mph) | 181 | 272 | 362 | 453 | 544 |
Data source: ACE Physical Activity Calorie Counter.
As you can see from the table above, the exercise which burns the last amount of calories is casual walking, which is no surprise. However, upping the tempo into a brisk walk (or fast walk) greatly increases the calories burnt while still remaining a beginner-friendly workout.
Vigorous swimming and cycling not surprisingly will burn the most amount of calories due to the more intensive nature of those exercises. That being said, even swimming or cycling at a more casual pace will still yield impressive results if done consistently.
Finally, of course, the heavier you are, the more calories your body will burn doing any exercise. This is because your body will need to use more force to move your limbs and therefore burn more energy in doing so.
1. Walking (or Brisk Walking)
One great option for an easy cardio workout is walking. Walking is a low-impact form of cardio that is easy on the knees and other joints. It also can be very effective for weight loss if done consistently – more so than you might think!
This study published in the Journal of Obesity found that participants who walked on average for 30 minutes 5 days a week found significant declines in body fat and cholesterol.
If you want to increase the intensity of your walking, you could try brisk walking (or power walking). Brisk walking is walking at a fast enough pace to get an elevated heart rate, usually somewhere between 3-5mph.
2. Swimming
Another great option for easy cardio is swimming. Swimming is a great workout because it uses all of the major muscle groups. It is also an excellent form of cardio for people who are overweight or obese, as it is easy on the joints.
As can be seen in the table above, swimming for as little as 30 minutes can burn approximately 320 calories for a 200lb person if you’re swimming casually, or upwards of 450 calories if you have a more vigorous training regimen according to the American Council on Exercise.
3. Cycling
Cycling is another great form of cardio for people who are looking to lose weight. It is a low-impact workout that can be done indoors with a cycling machine.
The reason we think cycling is a great exercise for beginners is it can be both casual or vigorous exercise, depending on the environment you’re cycling in and the amount of effort you put in. Additionally, cycling is a form of cardio which is easy on the knees as your joints aren’t taking a pounding against the ground as they may do in an exercise like running.
More difficult cardio workouts
Of course, once you have mastered the easy cardio workouts, you can move on to more difficult cardio workouts. However, we recommend starting with the easy ones first so that you can get a feel for how your body responds to cardio exercise.
There are many different types of cardio workouts, and it is important to find one that suits your needs. If you are looking to lose weight, then you should focus on exercises that burn the most calories. However, if you are looking for a workout to improve your cardiovascular health, then you should focus on exercises that get your heart rate up.
See our Best Cardio for Weight Loss article to see a comparison of the best forms of cardio to burnt the most calories.
Summary
In this article, we have discussed three easy cardio workouts that will help you get in shape fast. These workouts are a great way to get started, and they can be done anywhere – no equipment required! We have also compared the number of calories burned in each workout so that you can choose the best one for your needs.
So there you have it – three easy cardio workouts for a healthier you! Give them a try and see how quickly you start to see results. You’ll be glad you did!
The authors and editors that comprise the Recovatech Team have 20+ years of combined experience and knowledge covering the topics of strength, fitness, and recovery. We are impassioned in our pursuit of presenting the most up-to-date information on strength training, cardio fitness, physical rehab, functional movement, nutrition, workout recovery, and best-in-class reviews. Should you feel inclined, please reach out to us at admin[at]recovatech.com.