45-Minute Beginner Cardio Workout

Try this cardio workout for beginners to improve your cardiovascular fitness

Do you think cardio is boring? Well, it doesn't have to be.

You can have a very effective cardio workout and get in great shape without dying of boredom.

The key is to keep your workouts varied, not just running at a steady state for 45 minutes, three times a week. If you're constantly bored then you won't be very keen to keep working out and every successful fitness plan is one that keeps you coming back.


Before doing any kind of physical activity it is important to do a warm-up. A warm-up will help lower the risk of injury and it will improve your performance.

Most forms of cardio are heavily focused on the lower body. That means the main focus of your warm-up should be on lower body movements, to reduce the risk of injury. The upper body shouldn't be ignored, so you should also incorporate full-body warm-up exercises.

The main groups to target are your glute muscles, hamstrings, quadriceps, and calves. To target these groups some warm-up movements that you can do include:

  • High Knees

  • Butt Kicks

  • Jogging in place

  • Leg Swings

  • Arm circles (for your upper body)

  • Walking on your heels/toes

  • Karaoke

These are some simple movements to help warm-up the major groups before starting your workout.

There are unlimited options for warming up, these just happen to be simple and effective exercises you can do right before starting your workout. Feel free to add in any light stretching if you have extra tight muscle groups.

The Workout

The workout is interval based, mixing up periods of mid-high intensity with low-intensity intervals. Everybody's pace will be different so choose the speed that best fits your ability.


10 Minutes at a low intensity

- Mix in the above warmup drills

Main Set

Round 1

- 90 seconds on/60 seconds off

Repeat 6x

Rest for 1 extra minute before moving to round 2

Round 2

- 60 seconds on/30 seconds off

Repeat 4x

- Pick a speed that feels like a mid-high intensity and hold it for 90 or 60 seconds

- Lower your speed to a low-intensity (slow jog or walk) and rest for 60 seconds or 30 seconds. Repeat.

Cool Down

10 Minutes at a low intensity

- This period can be used as a cool down to lower your heart rate before ending the workout


If this is your first time doing interval training it may be best to start at a slower pace. Instead of going out too fast on the first couple sets, try starting at a comfortable pace, and then if you feel good later in the workout you can raise your speed. This prevents you from burning out too soon, allowing you to finish the workout.

Don't overlook the importance of a good warm-up and cool down. Completing a good warm-up will reduce your risk of injury and increase your performance. Staying injury-free will be the key to keeping up your fitness and improving.

A good cool-down will kickstart your recovery, allowing you to do another workout sooner. The sooner you can get recovered and start your next workout the better.

To get the most out of your training, make sure to have a good post-workout snack. This will speed up your recovery and solidify your gains.

Please leave a comment and share if you found this helpful!

Check out our 30-minute treadmill workout.

Thank you, stay safe, and let us know how it goes!

FREE 4 Week Workout Plan!

©2020 by RaiseYourFitness