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, complex machines, or high-energy group classes. But at its core, 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.

If you’re new to exercise or returning after a long break, the best place to start is with something familiar. Walking is one of the most accessible and effective forms of cardio. You can do it inside your home, in your neighborhood, at a park, or on a treadmill.

Begin with 10–15 minutes at a pace where you’re breathing a bit harder, but still able to hold a conversation. As that becomes easier, gradually increase your time by a few minutes every few days until you’re reaching 30 minutes or more.

Low-impact movements like side steps, slow squats, or arm swings are also great additions for a gentle introduction to cardio. You can combine a few of these into a short routine, resting between rounds to ease into it.

Cardio doesn’t have to look like jogging or cycling. It’s any activity that keeps your body in motion and raises your heart rate. Some common (and often underrated) examples include:

If you’re unsure whether something “counts,” ask yourself: Is my heart rate up? Am I breathing harder? Am I moving continuously for at least 10 minutes? If the answer is yes, you’re doing cardio.

Here’s a simple structure for a cardio session:

As your fitness improves, you can increase either the intensity or the duration of your sessions—but not both at once. For example, if you’ve been walking for 15 minutes, try extending it to 20 minutes before increasing your pace. Gradual progression prevents burnout and reduces your risk of injury.

HIIT alternates short bursts of high effort with rest periods. It’s efficient and scalable, and it doesn’t require long sessions to be effective. A beginner-friendly example might look like this:

The key is to work hard during the effort phases and fully recover in between. That said, HIIT is not required. Many people see excellent health benefits with regular, moderate cardio. Start with what feels manageable and build up over time.

You don’t need a heart rate monitor to assess how hard you’re working. Use this simple scale based on how easily you can talk:

For most beginners, moderate intensity is the sweet spot. It's enough to challenge your cardiovascular system without overwhelming it. Always start with a warm-up and pay close attention to how your body responds—especially if you’re recovering from injury, illness, or adjusting to a new routine.

Cardio doesn’t have to be complex or intense to be effective. A 15-minute walk most days will do far more for your health than one all-out workout every two weeks. Sustainability matters more than perfection. If you're short on time or feeling tired, shorten the session. If you’re feeling great, go a little longer.

The point is not to “win” cardio—it’s to keep showing up consistently.

Here’s a simple structure to get you started:

This adds up to about an hour per week—well within the beginner-friendly activity guidelines. As you gain confidence, you can adjust the duration, intensity, or variety.

Cardio is not complicated. It’s simply movement repeated consistently at a pace that challenges your body without overwhelming it. You don’t need to commit to an elaborate program or go all-in on Day 1.

Start simple. Focus on consistency. Adjust as you go. That’s how you build a cardio habit that works for your life—and sticks around for the long haul.