Cardio can feel intimidating if you don’t know what counts, how long to do it, or where to begin. It’s often associated with long runs, complicated machines, or high-intensity classes—but at its core, it simply means any activity that raises your heart rate for an extended period. That could be a walk, a dance session, or even marching in place.

You don’t need fancy equipment or to push to exhaustion. You just need to move.

Start With What’s Comfortable

If you’ve been sedentary or unsure about form and pacing, begin with something familiar. Walking is a perfect entry point. You can do it inside your home, outdoors, or on a treadmill. Keep a pace that raises your breathing slightly while still allowing conversation.

Aim for just 10–15 minutes at first. Over time, increase that by a few minutes every few days until you reach 30 minutes or more. There’s no need to rush the process.

Other good starting points include low-impact moves like step touches, arm swings, or slow squats. These can be done in a circuit or combined with short rest periods to build a basic home routine.

What Counts as Cardio?

Cardio isn’t limited to steady-state jogging or time on a bike. It’s any repetitive movement that elevates your heart rate and keeps it up.

Jumping jacks, stair climbs, dance routines, shadowboxing, swimming laps—all of these count. Even intense housework or yard work can qualify. What matters is sustained effort, not exercise type.

If you're unsure whether something “qualifies,” ask yourself: does this movement make me breathe harder, keep my body in motion, and last at least 10 minutes? If yes, you’re doing cardio.

Structure and Progression

One easy structure to follow is:

• Warm-up: 2–5 minutes of lighter movement

• Work phase: 10–30 minutes of moderate to vigorous activity

• Cool-down: 2–5 minutes to bring the heart rate down
  
  

As your fitness improves, you can adjust either the intensity or the duration, but not both at the same time. Gradual progression prevents burnout and injury.

For example, if you’ve been walking for 15 minutes, try increasing to 20 before increasing your pace. Or, if you’re doing bodyweight circuits, add one more round rather than speeding up all your movements at once.

What About High-Intensity Intervals?

High-Intensity Interval Training (HIIT) involves alternating short bursts of maximum effort with recovery periods. A beginner version might look like:

• 30 seconds of squats

• 30 seconds of rest

• 30 seconds of jumping jacks

• 30 seconds of rest

• Repeat for 10 minutes total
  
  

HIIT is efficient and scalable. You can use low-impact moves and still reap benefits, as long as you keep the intensity high during the work phases.

But it’s not a requirement. Many people achieve excellent health and fitness gains with moderate, consistent cardio.

Perceived Effort and Safety

Rather than relying on heart rate monitors, you can gauge your effort with simple perception:

• Light: Easy breathing, full sentences

• Moderate: Slightly challenging, can talk in phrases

• Hard: Tough to speak more than a few words

• Very hard: Breathless, only sustainable for short bursts
  
  

Stay in the moderate zone for most workouts. Save the higher intensities for short intervals or advanced sessions.

Always warm up, and always listen to how your body feels—especially if you're returning from a break, managing an injury, or adjusting to a new routine.

Don’t Overthink It

Cardio doesn’t have to be perfect. It doesn’t need to come from a gym or involve sweating buckets. The important part is repetition and effort over time.

You’re better off walking daily for 15 minutes than doing one 90-minute run every two weeks. Consistency outperforms intensity if the latter is erratic or unsustainable.

If you're tired, shorten the session. If you're energized, go a bit longer. What matters is that you keep showing up.

Example Weekly Cardio Plan

Here’s a simple framework to get started:

• Monday: 15-minute walk at a moderate pace

• Wednesday: 10-minute bodyweight circuit (3 rounds of 3 moves)

• Friday: 20-minute dance session or brisk walk

• Sunday: Optional light movement (stretching, walking, or housework)
  
  

This totals around an hour—well within the recommended guidelines for beginners.

Summary

Cardio isn’t a mystery. It’s movement, repeated regularly, at a pace that challenges you without crushing you. You don’t need a plan full of perfect numbers or an exact routine to follow. You just need to begin.

Start simple. Stay consistent. Adjust as you go. That’s how you build a cardio habit that actually lasts.