Certified Fitness Trainer Explains | How to Do Cardio When You Have No Idea Where to Start

Cardio often feels intimidating—especially if you’re not sure what counts, how long to do it, or how to begin. It’s easy to associate it with long runs, complicated machines, or high-energy classes.

But here’s the truth: cardio is simply any activity that raises your heart rate for an extended period of time. That could mean a walk, dancing in your kitchen, or even marching in place during a commercial break.

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

Start with What’s Comfortable

If you’re new to exercise or getting back into it, the best place to start is with something familiar. Walking is one of the most effective and accessible forms of cardio. You can do it anywhere—around your neighborhood, at a park, on a treadmill, or even inside your home.

Start with 10–15 minutes at a pace that makes you breathe a little harder but still allows you to hold a conversation. As it gets easier, add a few minutes every few days until you reach 30 minutes or more.

Low-impact movements like side steps, squats, or arm swings are also great for easing in. Combine a few of these into a short routine, rest between rounds, and you’ve got a beginner-friendly cardio session.

What Actually Counts as Cardio?

Cardio doesn’t have to mean running or cycling. It’s any movement that keeps your body in motion and elevates your heart rate.

Here are a few underrated examples:

• Jumping jacks

• Climbing stairs

• Dancing

• Shadowboxing

• Swimming

• Yard work or house chores

If you’re wondering whether something “counts,” just ask:
✅ Is my heart rate up?
✅ Am I breathing harder?
✅ Am I moving continuously for at least 10 minutes?
If yes—you’re doing cardio!

How to Structure Your Cardio Session

Here’s a simple, beginner-friendly structure:

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

• Main phase: 10–30 minutes of moderate or vigorous effort

• Cool-down: 2–5 minutes of gentle movement to lower your heart rate

As you get stronger, increase either your time or your intensity—but not both at once. For example, go from 15 to 20 minutes before picking up the pace. This approach prevents burnout and lowers your risk of injury.

What About HIIT (High-Intensity Interval Training)?

HIIT alternates short bursts of effort with rest. It’s efficient, scalable, and great for busy schedules.

Try this simple 10-minute example:

• 30 seconds of squats

• 30 seconds rest

• 30 seconds of jumping jacks

• 30 seconds rest
  Repeat for 10 minutes

Work hard during the effort phases and rest fully in between. HIIT can be effective—but it’s not required. Many people see amazing results with steady, moderate cardio. The best workout is the one you’ll actually do consistently.

How to Gauge Your Effort

No heart rate monitor? No problem. Use the “talk test”:

• Light: Easy breathing, full sentences possible

• Moderate: Slight challenge, can speak in phrases

• Hard: Difficult to speak more than a few words

• Very Hard: Breathless, short bursts only

For most beginners, moderate intensity is ideal—it strengthens your heart and lungs without overloading your body. Always start with a warm-up and listen to your body, especially if you’re returning after a break or injury.

Don’t Overthink It

Cardio doesn’t have to be complicated or extreme. A 15-minute walk most days will do far more for your health than one intense workout every few weeks.

Sustainability beats perfection. If you’re tired, shorten the session. If you’re energized, go longer. The goal isn’t to “win” cardio—it’s to keep showing up consistently.

Beginner-Friendly Weekly Cardio Plan

Here’s a sample schedule to help you get started:

• Monday: 15-minute moderate walk

• Wednesday: 10-minute bodyweight circuit (squats, step-touches, arm circles)

• Friday: 20-minute dance session or brisk walk

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

That’s about an hour a week—right in line with beginner activity recommendations. As you build confidence, adjust your time, effort, or variety.

In Summary

Cardio isn’t complicated. It’s movement, done consistently, at a pace that challenges your body just enough to grow stronger. You don’t need to overcommit or overthink it—just move, repeat, and progress slowly.

At Elevate Fitness in Dallas, Texas, we make it easy to get started. Our certified personal trainers help you find a cardio routine that fits your goals, your lifestyle, and your comfort level.

Ready to take the first step?
👉 Book your FREE No Sweat Intro Session today or call (214) 302-9788 to get started with one of the best personal trainers in Dallas.