Creating a cardio routine at home seems pretty simple.
Throw on some YouTube workouts, jump roping for 15 minutes, and poof—you’re done.
But then…
Halfway through week two you’ve lost all motivation.
Your muscles are sore. You started way too intense and now you’re exhausted. You bought every flashy piece of equipment hoping something would make you want to go workout. But nothing worked.
And now you’re back to square one.
Scrounging together what’s left of your motivation.
Don’t let that be you.
Here’s what you’ll learn…
- Why cardio at home works
- Which beginner-friendly equipment to buy
- How to structure your weekly workouts
- The beginner mistakes that will set you back
- How cardio effects your mental health
… and how to build a routine that actually sticks.
Let’s jump in!
Why Cardio at Home Works
Pay attention to these stats…
Home workouts increased from 24% of people in 2019 to over 33% in 2022. We’re still hovering around that number and likely won’t drop any time soon.
Why? Home workouts are incredibly convenient.
There’s no gym commute. Monthly membership fees. Or 20 other people waiting on you to finish with the equipment.
Those time sucks don’t exist when working out at home. And when you’re just starting your fitness journey, that matters.
Anything that makes jumping into exercise easier will help you build sustainable habits.
Low-effort cardio equipment like bikes are also easy on sore muscles, allowing you to recover quicker and exercise more.
But here’s the real kicker…
Only 1 in 5 adults get sufficient exercise weekly. In other words, only 20% of people get the recommended cardio each week to maintain good health.
That’s a giant gap. And creating a basic cardio routine that you actually enjoy is one of the best ways to bridge it.
The BEST Beginner Equipment
Here’s where most suck at starting a workout routine.
They try to overthink the equipment.
Slides to gather “research” on what’s the best cardio machine you can buy. Drop hundreds of dollars and instantly feel discouraged by what you purchased.
But here’s the thing.
The best home cardio equipment isn’t the newest, most unique, or expensive machine. It’s what you actually USE.
When starting a simple beginner cardio routine at home, you should buy simple equipment that feels like it works for you. An exercise bike is perfect for that.
Low impact. Simple to use. And easy on just about any fitness level.
Here’s why exercise bikes work great for beginners:
- It doesn’t take long to learn how to use one
- Easy on the knees, hips, and ankles
- Weatherproof so you can use it anytime
- Great for short and longer sessions
Very little can go wrong with an exercise bike. It’s joint-friendly and about as simple as home cardio gets.
Two other fantastic beginner-friendly tools to check out:
- Jump rope. Inexpensive, simple, and packs a cardio punch.
- Resistance bands. Double as a strength and cardio tool.
- Rowing machine. Full body workout that takes up less space than an exercise bike.
But if you’re wondering what’s the best cardio equipment for beginners? Stick with low-impact, easy-to-access exercise bikes.
How to Schedule Weekly Cardio
Alright, now let’s get into what you actually came here for.
The workout schedule.
Begin with frequency, not intensity. If you start going ham on your first day you’ll never make it to day two. It’s the number one mistake beginners make.
Here’s a beginner cardio schedule that’ll actually stick:
- Weeks 1–2: 2x per week / 15-20 minute sessions
- Weeks 3–4: 3x per week / 20-25 minute sessions
- Weeks 5–6: 3–4x per week / 25-30 minute sessions
Start off slow. Increase your sessions each week. And pretty soon you’ll be crushing 30-minute workouts 4x per week.
Note: Remember to start at a moderate intensity. That means pushing yourself harder than normal. But still able to hold a conversation. On your bike, it’s a brisk pace with minimal resistance.
Gradually work up to 150 minutes of moderate cardio per week. Don’t try and reach that goal right away.
Mistakes That’ll Set You Back
Watch out for these newbie cardio traps.
They’re so easy to fall into.
Jumping into high intensity workouts:
Going all out from day one is a surefire way to hate every workout. You’ll be sore for weeks and have no energy to complete your workouts.
Take the first 1–2 weeks to get used to moving again. Do that by starting at a 60–70% effort level and build from there. It’s not being lazy, it’s smart.
Not taking rest days:
Your body grows and improves when you’re resting, not when you’re in the gym. 2-3 days per week is completely fine.
Going everyday, especially when your body isn’t used to it, will increase your risk of injury. You’ll also most likely perform poorly during your sessions.
Having definite rest days builds those days into your schedule.
Not having a set schedule:
“Weekends are always going to be my rest days. I’ll just fit more exercise in during the week.”
That’s NOT a plan. When you leave days open you’ll talk yourself out of every workout.
Write down every single session. Include the day, time, and equipment you plan on using. Treat those workouts like business appointments.
Forgetting about warm-up and cool-down:
Five minutes before and after each workout is customary. Especially as a beginner. Jumping straight into intense exercise will increase your injury chance.
Warm-up & cool-down are the easiest parts of any workout routine to skip. And ironically they’re some of the most important.
Cardio Benefits Your Mental Health Too
One part of cardio beginners don’t think about enough…
Doing regular exercise improves your mental health.
People who exercise regularly have 40% fewer deprived mental health days than those who were inactive.
So when you think about skipping that workout. Remember your body and mind both benefit from exercise.
Just make sure your workouts are enjoyable. Listen to podcasts, watch your favorite TV show or build a workout playlist.
The more fun you’re having. The more likely you’ll want to go on your next workout.
Consistency > Intensity
Final Thoughts
Home cardio is simple. You don’t need to jump through hoops to get started.
You just need a plan. The right beginner equipment. And a willingness to take small consistent steps.
Here’s your cardio home workout routine checklist:
- Beginner cardio = start with 2 sessions per week then build.
- Buy beginner-friendly equipment you’ll actually USE. Exercise bikes are great for low-impact cardio.
- Aim for 150 minutes of reasonable cardio per week.
- Schedule rest days. Your body needs them.
- Make sure your workouts are FUN!
Again don’t stress about creating a “perfect” workout schedule. Start simple with two workouts per week and slowly build from there.
The workout routine you actually USE is always better than the “perfect” routine you don’t.
