A 30 minute beginner cardio routine is enough if you want to lose weight and burn calories. But you have to train daily and with a certain intensity!
Who doesn't have half an hour a day to exercise? Even if you're not much of an athlete, we recommend starting with a 30-minute beginner cardio routine.
In this way, you will be able to burn calories, perspire a lot and also reduce stress, among many other benefits that come from practicing physical activity. And best of all, there are so many ways to combine the exercises that you will never get bored.
Is half an hour enough to exercise?
According to research from the University of Copenhagen (Denmark), 30 minutes of daily exercise is the key to losing weight and losing body mass. The effectiveness is the same as if we train for an hour. It is worth noting that these results were published in the American Journal of Physiology, validating them.
For thirteen weeks, a research team from the Danish Faculty of Health and Medical Sciences followed 60 slightly overweight, moderately healthy men in their efforts to get into better shape.
Half of the men were required to exercise for an hour a day, using a heart rate monitor and calorie counter, while the second group only had to sweat for 30 minutes. The research results showed that half an hour of exercise is strong enough to produce sweat and change unhealthy body mass index:
“By and large, men who practiced 30 minutes daily lost 3.6 kilos in 90 days, while the people who practiced for an entire hour just lost 2.7 kilos. The decrease in weight was around 4 kg for the two gatherings," announced Mads Rosenkilde, a doctoral understudy in the University's Department of Biomedical Sciences.
In addition, participants who exercised for 30 minutes a day burned more calories than they should have in relation to the established training program. In fact, exercising for a full hour instead of half doesn't provide any additional loss of body weight or fat, the researchers concluded.
30 minute cardio routine for beginners: option 1
To carry out this routine you only need a small space, therefore it is perfect for training at home. Start with two minutes of gentle stretching, bring your knees above your waist, straighten your arms, twist from the waist to both sides. Also move your wrists and shoulders, try to touch the balls of your feet with your hands, etc.
The routine begins with a leg block where you do 3 sets in total. The exercises are: knees to the chest jumping -45 seconds-, squats -15 repetitions-, strides or lounges -also 15 repetitions-, jump squats -15 repetitions-. Between each series rest 30 seconds.
The second block is to work arms. Three series are also performed, with 30 seconds of rest between each one. The exercises are: mountain climbers -45 seconds-, commands -15 repetitions-, knee dips -10 repetitions- and burpees -5 repetitions-.
Finally, comes the block to work abs. Again, three series are performed with 30 seconds of rest between each one. The exercises are jumping jacks -45 seconds-, plank -45 seconds-, left side plank -40 seconds- and right side plank -40 seconds-.
Don't forget to stretch at the end of the class. You can do exercises similar to those at the beginning, take a deep breath several times, stretch your neck in circular movements, do everything slowly and consciously.
30 minute cardio routine for beginners: option 2
If you did not like the previous set of exercises or you have already done it and want to change, we suggest a second alternative. This routine should be done three times and respect the intermediate breaks between each exercise. If we add 3 minutes of initial stretching and 4 minutes of stretching at the end, we complete approximately half an hour.
The series is as follows:
- 30 seconds of burpees -rest of 10 seconds-,
- 40 seconds of jump squats or squat jumps -rest of 10 seconds-,
- 60 seconds of jumping jacks -pause of 5 seconds-,
- 60 seconds of heels to the glutes or butt kicks -5 seconds rest-,
- 30 seconds of jumping planks or plank jumps -10 seconds of rest-,
- 60 seconds of squat with direct or squat punch -5 seconds of rest-,
- 60 seconds of standing oblique crunch -10 seconds of pause-,
- 30 seconds of climbers or mountain climbers -rest of 10 seconds- and 30 seconds of strides with jump or scissor lunges.
So now you know, you don't need more than half an hour of cardio a day to lose weight and burn calories. But the routine has to be intense!
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