Cardio for Beginners: How to Start and Build Your Fitness

0 to Elite course · Lesson 30 of 100 · Level 2: Beginner Training & Nutrition

So far in Level 2 you have built a strength programme. Now we add the other half of fitness. This lesson on cardio for beginners explains what cardio is, how hard to work, how much you need and how to fit it into your week.

What cardio is and why you need it

Cardio, short for cardiovascular exercise, is any activity that keeps your heart rate raised for a sustained period: brisk walking, cycling, swimming, rowing, jogging. It trains your heart, lungs and blood vessels to deliver oxygen more efficiently.

The benefits go well beyond burning calories. Better fitness means you recover faster between sets, feel less out of breath on stairs and support your long-term heart health. Strength training and cardio work best together, not as rivals. For the full comparison, read the guide on cardio vs strength training for fat loss.

How much cardio you need

The UK Chief Medical Officers’ guidelines recommend adults build up to at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, alongside strength work on at least two days. That sounds like a lot, but brisk walking counts, and it can be split into short bouts.

As a beginner you don’t need to hit that on day one. Start where you are and build.

How hard to work: the talk test

You don’t need a heart rate monitor. Use the talk test:

• Easy (zone you’ll spend most time in): you can hold a full conversation. Breathing is a little faster.
• Moderate: you can talk in short sentences but not sing. This is the “moderate activity” in the guidelines.
• Hard: you can only say a few words. Save this for later, short bursts once your base fitness is built.

Beginners should spend almost all cardio time at easy to moderate. It builds fitness without leaving you too tired for your strength sessions.

Choosing your cardio and getting started

Pick something low impact and easy to repeat. Brisk walking (outdoors or on an incline treadmill), a stationary bike, a rowing machine and swimming are all good starting options. Running is fine too, but build up gradually as it puts more load through your joints. If you are new to running, start with walk-run intervals, such as one minute of easy jogging followed by two minutes of walking, repeated, and slowly extend the jogging parts over several weeks.

Wear comfortable, supportive trainers and start every session with three to five minutes at a gentle pace to warm up, then finish with a few minutes of easy movement to cool down.

A simple four-week starter:

1. Week 1: 2 sessions of 15-20 minutes, easy pace.
2. Week 2: 2-3 sessions of 20 minutes, easy to moderate.
3. Week 3: 3 sessions of 20-25 minutes, mostly moderate.
4. Week 4: 3 sessions of 25-30 minutes, mostly moderate.

Add time before you add speed. That is progressive overload applied to cardio. Log it just like your lifts. To compare options for fat loss, read the full guide to the best cardio for fat loss.

If you have a heart condition, chest pain, high blood pressure, asthma that limits you, or you are pregnant, speak to your GP before starting cardio. Stop and seek medical advice straight away if you feel chest pain, severe breathlessness, dizziness or palpitations during exercise.

Fitting cardio around your strength plan

Keep your three strength sessions from lesson 26 as the priority. Then either do 10-15 minutes of easy cardio after lifting, or do separate cardio on your rest days. Avoid hard cardio right before a leg session, as it can blunt your lifting. If you feel unusually tired or your lifts in your training log start dropping, scale the cardio back for a week rather than cutting a strength session. Everyday movement such as walking also adds up, which is the subject of lesson 31 on NEAT.

Your action steps

1. Choose one cardio type you can do easily, such as brisk walking or a stationary bike.
2. Schedule two sessions of 15-20 minutes this week, on non-lifting days or after lifting.
3. Use the talk test throughout: stay at a pace where you can speak in sentences.
4. Record the time and type of each session in your training log, and follow the four-week starter.

Frequently asked questions

How much cardio should a beginner do?

Start with two or three sessions of 15 to 20 minutes at an easy pace and build gradually. The UK guidelines suggest working up to at least 150 minutes of moderate activity a week.

What is the best cardio for beginners?

Low impact options such as brisk walking, cycling, rowing and swimming are ideal. The best choice is the one you enjoy and can do consistently.

Should I do cardio before or after weights?

For most beginners, lift first and do cardio after, or on separate days. That keeps your energy for good technique on your strength exercises.

Keep going

Previous: Lesson 29: How Much Weight Should I Lift? Finding Your Starting Weights

Next: Lesson 31: What Is NEAT? The Calories You Burn Without Exercise

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