If you are just starting your jouney to losing weight or any fitness goals, the workout below will give you a good introduction to a good cardio workout. This workout uses the basic equipment found in most gyms.

Beginner Cardio Workout in the Gym

1.  CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Procedure:

Warm up for 5 minutes walking briskly.  After 5 minutes, jog until you are to you are fatigued.    Walk briskly for 2 minutes to recover. After 2 minutes, continue jogging.  Repeat this sequence until you complete 20 minutes. 

Goal:

Your goal is to build endurance.  Eventually you will be able to jog most or the entire 20 minutes nonstop.  Every workout you should challenge yourself to jog a longer distance.  The more you jog, the more calories you burn.

2.  JUMP ROPE

Begin by grasping handles in hands and relaxing the middle of the rope at your ankles, with both hands at your sides.  Swing rope over your head in a forward motion, keeping your feet together jump over the rope. Jump 20 times then rest. You may increase your speed and reps as you feel more comfortable.

3.  CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Procedure:

Warm up for 5 minutes walking briskly.  After 5 minutes, jog until you are to you are fatigued.    Walk briskly for 2 minutes to recover. After 2 minutes, continue jogging.  Repeat this sequence until you complete 20 minutes. 

Goal:

Your goal is to build endurance.  Eventually you will be able to jog most or the entire 20 minutes nonstop.  Every workout you should challenge yourself to jog a longer distance.  The more you jog, the more calories you burn.

4.  CRUNCHES

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

How many: 3 sets of 25 reps

Rest:  30 seconds between sets