Home Cardio Workouts for Beginners

Just like charity, fitness begins at home – with a healthy diet combined with daily exercise acting as the most effective means of burning off excess fat. If finding time to hit the gym is something that you struggle with, then no doubt being introduced to the best cardio exercises you can do at home will be something that interests you.

With equipment that can fold away and stored easily after use, you needn’t worry about a lack of space hampering you from achieving your fitness goals. From treadmills to rowing machines to cross-trainers and exercise bikes, there is so much variety when it comes to cardio workouts at home that are suitable for beginners (as well as the more seasoned athlete)

The UK Gym Equipment team, specialising in the world of fitness as they are, are well placed to offer professional advice to help you achieve your goals, as well as recommending the best equipment to get you there.

What You Need for a Home Cardio Workout

With each piece of equipment available, you can tailor a workout to suit your fitness goals. Whether you want to begin with easy cardio at home on your machine or want to up the ante to really work up a sweat, you will find something here for you.

We present to you two different workouts for each machine option, differing in intensity, perfect for the days when you truly want to push yourself as well as recovery days when you just want to keep yourself active. To get the best results, it is recommended that you do 30 minutes’ worth of cardio three times a week mixed with a healthy balanced diet.


Treadmill Workouts

When you think of cardio, the faithful treadmill is likely one of the first exercise machines that will typically spring to mind. Running is one of the most popular activities for anyone looking to burn fat and lose weight, because you need only comfortable clothing and a pair of running trainers to take part. However, as we know all too well in the United Kingdom, the weather outside isn’t always the most inviting to hit the roads, and often the next best thing is to run indoors – and why not when you can do so from the comfort of your own home.

Run/Walk 5K

You have likely already heard of the Couch to 5K running program that is designed for those completely new to running looking to improve their physical fitness. This can be easily achieved on the treadmill, mixing running and walking in your workout with the goal of eventually being able to complete a 5K run, as well as gradually reducing your walking time as you become fitter over time.

Begin by walking on your treadmill for five minutes to warm your muscles up nicely, and then alternate between running and walking every 60 seconds for 20 minutes. Depending on your fitness level, as well as the level you set yourself, this can work up quite a sweat.


If it’s a high-intensity workout you crave on your treadmill, you can trade in the running and walking for sprinting and jogging in a HIIT (high-intensity interval training) workout. If you haven’t been running for very long, we highly recommend keeping to the running and walking workout whilst you build your physical fitness, as well as improving your running technique.

For this HIIT workout, warm-up by walking or jogging for between five and 10 minutes on the treadmill before eight interval sprints. Sprint for 30 seconds as fast as you can before returning to jogging pace for 90 seconds (or 60 seconds depending on how you are feeling). Complete 8 x sets that will challenge your stamina and recovery rate, as well as providing a fantastic workout for your leg muscles.

Cross Trainer Workouts

Looking for a workout that will work the entirety of your body? If so, investing in a cross-trainer lends itself for results as the best cardio for weight loss at home. As a beginner, the cross trainer is a fantastic introductory machine because not only can you see results in a matter of weeks, but the low-impact nature makes this a suitable option for anyone that suffers from niggling injuries such as sore knees.

Constant Pace – Alternating Between Forwards and Backwards

Depending on your fitness level, aim for a constant pace for between 15 and 30 minutes at a good level of resistance. Used properly, the cross trainer will work your upper body as well as your lower half acting as a good overall strength trainer. Alternate between moving forwards and backwards on the machine, working the quadriceps and glutes as you pedal forward and the hamstrings and hip extensors as you pedal back.

Interval Training

Similar to the HIIT workout on the treadmill, the cross trainer also lends itself to a full-on high-intensity workout that will improve muscle strength, as well as providing the ultimate fat burning cardio exercise you crave. For this, warm your body up with five minutes of light peddling on the machine before introducing 10 x high resistance intervals.

For our workout, ramp the cross-trainer’s level up high and pedal as fast as you can for 45 seconds, before returning the level down to low resistance for 45 seconds. Complete 10 sets and feel an almighty burn letting you know you it was a job well done. Remember to stretch your leg muscles out after completing interval training on the cross trainer so as you don’t suffer from stiff and sore muscles as a result of a build-up of lactic acid.

Exercise Bike Workouts

One of the most popular home cardio exercise machines, the bike makes for a practical means of working up a sweat whilst watching your favourite television shows. As well as that, the bike is always the cardio workout of choice for beginners at the gym due to its simplicity.

15-Minute Dash

This quick 15-minute workout is ideal for beginners looking for a cardio workout at home, especially if you normally struggle to find time to exercise. Begin your workout with a five-minute warm-up by cycling at a high speed with little to no resistance. For the next five minutes, alternate between sitting and standing every 30 seconds – this might not sound like much, but you will soon feel your legs tire as you push on the pedals. With your leg muscles now nicely burning, turn the resistance level up high and cycle as fast as you can for 60 seconds before gradually turning the resistance down for the remaining four minutes of your workout.

30-Minute Interval Training

Our final workout is one that will get your heart racing over the course of an intense 30-minute workout. We break this down into three parts, building intensity as we go, then gradually reducing the intensity over time.

Cycle 1: We begin with a five-minute warm-up of fast peddling on low resistance. 
Next, peddle for 20 seconds on a medium resistance level followed by a lower level for 10 seconds. Do this eight times over (4 mins total).
Finally, we spend 60 seconds cycling on a low resistance.

Cycle 2: We cycle on medium to high resistance for 60 seconds, following by 60 seconds on low resistance. Repeat this five times (10 mins total).

Cycle 3: Peddle for 20 seconds on a medium resistance followed by a low resistance for 10 seconds. Do this eight times over (4 mins total). Then we gradually cool down, reducing intensity for 6 minutes to end the workout.

Any of the above workouts will act as a fantastic introduction for beginners looking to find the best home cardio exercises to kickstart their fitness regimes. This also demonstrates the flexibility of investing in a cardio machine that lends themselves to a wide variety of workouts of differing intensity, whilst being practical for homes with even the smallest of space.

If you would like more information on the range of new and refurbished equipment available from UK Gym Equipment, please do not hesitate to get in contact with a member of our team today.

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