Workout articles, healthy lifestyle tips, and fitness advice.

Strength and Cardio Workouts for Beginners

Cardio for beginners


Are you looking to start your fitness journey with a beginner weight-lifting routine? Or perhaps you're interested in some simple cardio workouts for beginners? Look no further! 

This comprehensive guide will provide valuable insights and tips to help you kickstart your fitness routine, focusing on strength training and cardio exercises designed specifically for beginners. Whether you’re brand new to fitness or jumping back into a routine, get ready to explore the benefits of strength training and discover beginner-friendly cardio workouts that will set you on the path to achieving your fitness goals.

Don’t start your fitness journey alone! Find a club near you for support and expert guidance when you need it. 

The Power of Cardio Workouts

Cardio exercises are designed to elevate your heart rate and promote cardiovascular fitness. In addition to making you break a sweat, a good cardio workout can also be fun! Let's explore the benefits of incorporating cardio into your fitness routine:

  • Improved Heart Health: Regular cardio workouts strengthen your heart, leading to improved cardiovascular health and reduced risk of heart diseases.
  • Increased Endurance and Stamina: Cardiovascular exercises enhance lung capacity and oxygen utilization, improving endurance and stamina. This means you'll find yourself more energized throughout the day.

Another great thing about cardio? These exercises can be done in almost any setting—outside, at a gym, or at home. As a beginner, starting with low-impact activities is crucial to avoid excessive strain on your joints. Start small to gradually get your heart rate up rather than burn yourself out with a workout you’re not ready for.

Whether you have access to a gym or prefer working out at home, there are a lot of cardio exercises perfect for beginners. Some of our favorites are:

The Importance of Strength Training

Strength training is a form of exercise that improves muscular strength and endurance. It typically involves resistance-based activities that challenge your muscles using weights, resistance bands, or your own bodyweight. Incorporating strength training into your fitness routine helps build lean muscle mass, increases bone density, improves posture, and enhances overall physical performance.

Strength training involves exercises that challenge your muscles, leading to numerous benefits:

  • Increased Muscle Strength and Tone: You will notice improved muscle definition and strength by engaging in regular strength training. Lift weights to target specific muscle groups and watch as your body transforms.
  • Improved Bone Density: Strength training plays a pivotal role in maintaining healthy bones. It stimulates bone growth, reduces the risk of osteoporosis, and enhances overall bone density.
  • Enhanced Metabolism: One of the remarkable benefits of strength training is its positive impact on metabolism. As you build muscle mass, your body becomes more efficient at burning calories, even at rest.

Weightlifting and Bodyweight Exercises: Understanding the Difference

When we talk about strength training, two types often come to mind: weightlifting and bodyweight exercises. To further enhance your fitness routine, it's beneficial to understand the difference between weightlifting and bodyweight exercises. 

Weightlifting involves using external resistance—such as dumbbells or weight machines—to challenge and strengthen your muscles. No access to a gym or equipment? No problem! Bodyweight exercises utilize your bodyweight as resistance and require no additional equipment, meaning they can be done almost anywhere. Both weightlifting and bodyweight exercises offer a variety of benefits.

Incorporating weights into your routine offers numerous advantages:

  • Enhanced Joint Stability: Weight lifting strengthens the muscles and connective tissues around your joints, providing better stability and support. This can help improve joint function, especially in areas prone to issues, such as the knees, shoulders, and lower back.
  • Hormonal Balance and Well-being: Weightlifting stimulates the release of endorphins, commonly known as "feel-good" hormones, which can improve mood, reduce stress, and promote overall mental well-being. This means that a good workout can do more than improve your physical fitness, it can also put you in a good mood and improve your day!

Bodyweight exercises offer unique benefits, particularly for beginners:

  • Convenience and Accessibility: You can perform bodyweight exercises almost anywhere without needing equipment. This makes them perfect for those who prefer working out at home or while traveling.
  • Improved Functional Fitness: Bodyweight exercises focus on movements that mimic real-life activities, improving your functional fitness and enhancing daily tasks and sports performance.
  • Enhancing Body Control: Since bodyweight exercises require you to stabilize your own body, they improve body control, balance, and stability.

Strength Training Synergy: Weightlifting and Bodyweight Exercises

To maximize your fitness potential, consider combining weightlifting and bodyweight exercises in your strength training. This combination—plus some cardio—offers increased adaptability. Weight lifting can target specific muscle groups, while bodyweight exercises engage multiple muscles simultaneously, resulting in a well-rounded fitness routine that won't get boring.

Some of our favorite strength exercises that target different muscle groups include:

  • Core: Flutter Kicks, Modified In and Outs, Plank and Side Plank 
  • Legs: Dumbbell Goblet Squat, Split Jumps, Donkey Kick
  • Arms: Dumbbell Alternating Hammer Curl, Resistance Band Chest Press
  • Whole Body: Jumping Jacks, Push-Up to Side Plank 

Strength and Cardio: The Perfect Combination

If you want to create a well-rounded workout routine that targets both strength and cardiovascular fitness, we've got you covered. Combining strength training and cardio exercises provides a balanced approach to fitness and offers a wide range of benefits. 

Here's a half-hour workout routine that includes weightlifting and bodyweight strength exercises, cardio, and a cool-down to kickstart your fitness journey with confidence.

  • Warm-up: 5 minutes of light cardio (e.g., brisk walking or cycling)
  • Strength Training:
    • Dumbbell Goblet Squats: 3 sets of 12 reps

  • Push-Ups: 3 sets of 10 reps

  • Dumbbell Alternating Hammer Curls: 3 sets of 10 reps per arm

  • Cardio: 15 minutes of light jogging or using a cardio machine of your choice
  • Cool-down: 5 minutes of stretching exercises

Congratulations on taking the first step toward improved fitness! This ultimate beginner's guide explored the benefits of strength training and cardio workouts, provided insights into various exercises, and highlighted the importance of combining weight lifting and bodyweight exercises. Consistency is key, so start slow, listen to your body, and gradually increase the intensity. With Planet Fitness' new strength and cardio workout series, you're ready to transform your fitness journey and achieve remarkable results!