Beginner Cardio 30-Minute Workout Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Cardio Beginner Cardio 30-Minute Workout By Paige Waehner Paige Waehner Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on January 31, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print Running. Michael Dodge / Stringer / Getty Images This basic cardio workout is the next step up from the 20-Minute Cardio Workout, adding more time and more intensity to the previous workout. Now you will be achieving the recommended amount of daily moderate-to-intense physical activity. It's a type of workout you'll want to do most days of the week for better health and fitness and, of course, for burning calories. Change it up by using different cardio machines and aerobic activities such as running and cycling. You'll alternate between a baseline, moderate level, and a slightly higher level by changing your settings, speeding up or slowing down. You can use this Perceived Exertion chart to match how you feel to the suggested Perceived Exertion levels. You'll start at level 4, a moderate exertion level where you can chat with your buddies. Then you'll be taking it up to 6 and 7 where you are a little breathless and sweating, but not yet up to the grunting-only levels. Equipment Needed This workout can be done on any cardio machine or other activities. You can perform this workout on a treadmill, stationary cycle, elliptical trainer, rowing machine, skiing machine. You can also simply do it by walking, running, cycling or doing other cardio physical activities. How to Do the Beginner Cardio 30-Minute Workout Complete each segment of the workout, setting speed, incline, resistance or ramps to match the suggested Perceived Exertion Levels Modify the workout as needed to fit your fitness level, preferences, and goals Slow down or stop the workout if you feel any pain, dizziness or shortness of breath Time Intensity, Speed, Incline or Resistance Perceived Exertion 5 min. Warm up at an easy-moderate pace. 4 5 min. Baseline: Increase speed, incline or resistance (or use a combination) to find your baseline. In this phase, you should be just a little out of your comfort zone and feel that you're working, but able to talk 5 2 min. Increase your incline, resistance or ramps until you feel you're working harder than baseline. 6 3 min. Back to baseline 5 1 min. Increase your incline, resistance or ramps to work harder than baseline. 6 3 min. Back to baseline 5 1 min. Increase your speed to work at a higher intensity - you should find it difficult to talk 7 3 min. Back to baseline 5 2 min. Increase your speed to work at a higher intensity - you should find it difficult to talk 7 5 min. Cool down 4 Total: 30 Minutes Precautions for This Workout See your doctor before trying this workout if you have any injuries, illnesses or other conditions. For safety, be sure you know the basics of any cardio machine you are using. You don't want to waste your workout time by not knowing how to speed it up, slow it down or increase and decrease the resistance and ramps. Figure that out before you get onto the machine. Use any safety cord they provide for the treadmill so it will stop if you trip and fall. For outdoor cardio workouts, avoid distracted exercising. Be aware of traffic and ensure you can hear the ambient noise if you are using earbuds, etc. By Paige Waehner Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Fitness Workout Program to Try for First Time Exercisers How to Get Started With Cardio Workouts If You Are a Beginner 6 Weeks to Fitness for Absolute Beginners How to Make Your Home Cardio Workout Worthwhile 20 Cardio Exercises You Can Do at Home New to Working Out? Get Started with This 30-Day Quick-Start Guide How Can I Burn More Fat When Exercising? 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