Low Intensity Cardio Intervals – Workout For Beginners

Click Here For the Free Printable Workout Log Version of This 30 Minute Workout Plan

Have you just started training at the gym? Does cardio seem like a daunting task compared to sitting down all day for the past few years?

Well don’t worry! I don’t want you to be put off because it is really easy to be if you stray too far out of your comfort zone initially.

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Do you find it hard to keep training at your aerobic threshold (comfortable pace) for longer than 5-10 minutes? Then this workout is for you because our first goal is to get you up to the level where you can train at your aerobic threshold for 20 minutes straight.

We’re trying to get you to ideally keep a heart rate to burn fat for 20 minutes. Now, regardless of what people say, a cardio program coupled with a muscle building workout is the quickest way to lose weight (more importantly – burn fat!) and get fit provided that your diet is in check.

So it is useful for us to progress in both of these departments.

The only progress I want you to make with this workout is to shorten your ratio of work to recovery

What do I mean by that? At the moment we’re using a 1:1 ratio. We’re doing 4 minutes of work – 4 minutes of recovery then repeating. I want you to progress each workout by decreasing your recovery time. Focus on nothing else at this time.

The idea is that you will go from having 4 minutes recovery to 3 minutes, to 2, to 1 until HEY! you can run for 20 minutes straight! Congratulations!

Again, this low intensity workout can be done on any machine as long as you keep yourself at a heart rate to burn fat. (at least on your work intervals to begin with)

In the table below I have given broad figures for things like speed and level. Remember to tailor that aspect of the workout to suit you. As long as you stay at the correct heart rate ranges for yourself, of course.

This low intensity cardio workout is to be done at least 3x times a week

Okay, without further ado..why don’t you give it a go? If you aren’t used to being active this is the all important first step to getting you fitter and in better shape. You’ll be fine 🙂

TIME
PART
SPEED
INCLINE/LEVEL HEART RATE
0 min Warm up 3.5kph-7kph (walk or light jog) 0  
1 Warm up " " 0 50-65%
2 Warm up " " 0 50-65%
3 Warm up " " 0 55-65%
4 mins Warm up " " 0 55-65%
5 CP (comfortable pace) 4kph-10kph 0-2% or *3-12 60-70%
6 CP 4kph-10kph 0-2% or *3-12 60-70%
7 CP 4kph-10kph 0-2% or *3-12 60-70%
8 CP 4kph-10kph 0-2% or *3-12 60-70%
9 Recovery 2kph-4kph 0% or *1-8 55-65%
10 Recovery 2kph-4kph 0% or *1-8 55-65%
11 Recovery 2kph-4kph 0% or *1-8 55-65%
12 Recovery 2kph-4kph 0% or *1-8 55-65%
13 CP 4kph-10kph 0-2% or *3-12 60-70%
14 CP 4kph-10kph 0-2% or *3-12 60-70%
15 CP 4kph-10kph 0-2% or *3-12 60-70%
16 CP 4kph-10kph 0-2% or *3-12 60-70%
17 Recovery 2kph-4kph 0% or *1-8 55-65%
18 Recovery 2kph-4kph 0% or *1-8 55-65%
19 Recovery 2kph-4kph 0% or *1-8 55-65%
20 Recovery 2kph-4kph 0% or *1-8 55-65%
21 CP 4kph-10kph 0-2% or *3-12 60-70%
22 CP 4kph-10kph 0-2% or *3-12 60-70%
23 CP 4kph-10kph 0-2% or *3-12 60-70%
24 CP 4kph-10kph 0-2% or *3-12 60-70%
25-30 mins Cool Down 3.5kph-7kph 0 55-65%

*If you’re using a bike or a cross trainer

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