Day 5 - Low Intensity
Cardio doesn’t always have to mean running miles or sweating through an intense session. For beginners, light cardio is a great way to improve heart health, increase stamina, and boost energy without overwhelming the body. Day 5 of this beginner plan focuses on gentle cardio movements that can be done indoors or outdoors, making it easy and enjoyable.
9/24/20251 min read
Warm-Up (2–3 minutes)
Get your body moving with:
Step Touch (2 minutes): Step side to side, adding gentle arm swings.
Shoulder Rolls (30 seconds): Loosen up your shoulders.
Main Workout (15–20 minutes)
Brisk Walking (15–20 minutes): Walk at a pace where you can talk but feel slightly challenged. If indoors, march in place or pace around the room.
Arm Swings While Walking (2 minutes): Swing arms forward and backward to engage upper body and increase circulation.
Cool Down (3 minutes)
Side Stretches (2 minutes): Reach one arm overhead and lean gently to the side, switch sides.
Deep Breathing (1 minute): Stand tall, inhale deeply through the nose, exhale slowly through the mouth.
Why This Workout Works
Light cardio strengthens your heart, improves lung capacity, and boosts mood. Unlike high-intensity training, it’s easy on the joints and can be done daily. For beginners, this is a sustainable way to build endurance while enjoying movement.