- Five- to 10-minute walk/jog warm-up.
- 3x through: Five minutes walking at a six to 10 percent incline between 3.0 3.5 mph (do not hold on!) Three minutes at 0 percent, at either a walk or light jog.
- Five-minute warm-down.
Which cardio burns the most fat?
Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.
How do beginners do cardio?
A beginner workout plan might include a minimum of one (and a maximum of three) low-intensity, long cardio workouts per week. Frequency: Aim to complete this type of workout one to three times per week at a low intensity. Try walking, steady stationary biking, elliptical training, or steady rowing for 40–90 minutes.
How long should I do cardio to burn fat?
According to the U.S. Department of Health and Human Services , you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to see substantial changes.May 8, 2019
What is the best cardio to burn fat and keep muscle?
To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week. Example of cardio exercises include: cycling. running.
How long should a beginner do cardio?
Beginners. If you're out of shape, overweight, or have never tried cardiovascular exercise before, start out doing 10 to 20 minutes four or five days a week. The speed is not important in the beginning: The goal is just to increase your heart rate consistently.
Should a beginner do cardio everyday?
There is no recommended upper limit on the amount of cardio exercise you should do on a daily or weekly basis. However, if you push yourself hard with every workout, then skipping a day or two each week to rest may help you avoid injury and burnout.
How much cardio should a beginner do a week?
If you're just starting out, gradually build up to 150 minutes a week. If you're already exercising and fit, you can cut your exercise time in half—to just 75 minutes a week—by doing vigorous exercise instead of moderate. Generally, that would amount to 25 minutes, three days a week.