Beginner Routine — 20 Minutes

Warm-up: 5 minutes
Walk slowly, roll your shoulders, and gently swing your arms.

Workout: 10 minutes
Alternate between:

• 2 minutes of brisk walking

• 1 minute of easy walking

Repeat three times, then finish with one additional minute of brisk walking.

Cool-down: 5 minutes
Gradually slow your pace and finish with gentle stretching.

Building Progress

Complete the routine three days per week. As your fitness improves, gradually increase the brisk intervals, total workout time, or number of weekly sessions.

Your pace should feel challenging but controlled. You should be able to speak in short sentences without feeling completely out of breath.

Cardio does not have to mean running. Walking, cycling, swimming, dancing, rowing, hiking, and using an elliptical machine are all effective options. Choose an activity you enjoy and can perform consistently.

Stop exercising and seek medical guidance if you experience chest pain, severe shortness of breath, faintness, or unusual discomfort.