Cardio & conditioning
Easy cardio workout
Moderate effort means you can talk but not sing. Walk briskly, outdoors or on a treadmill, or use a bike, rower or stairs at the same effort. Every minute counts toward the 150 to 300 minutes of moderate activity a week in WHO guidance.
Warm-up
- Treadmill walking5 minBeginner · Quads, Calves, Glutes · 3D demoEasy pace, on whichever route or machine you choseHarder: Treadmill jogging
Steady
- Treadmill walking30 minBeginner · Quads, Calves, Glutes · 3D demoBrisk: you can talk but not sing. Or cycle, row or climb stairs at the same effort for 20 to 40 minutesHarder: Treadmill jogging
Cool-down
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoAfter 3 to 5 minutes at an easy paceEasier: Seated calf stretch with a towelHarder: Peroneals Stretch
- Standing Quad Stretch30 s each sideBeginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch
Tips
- Start with 20 minutes if 30 is too much, and add about 5 minutes a session.
- Outdoors, pick a route where you can keep a steady pace without stopping.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Find more moves like these
More cardio & conditioning
HIIT workout at home
A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.
20 minIntermediate10 movesNo equipment
Plyometric workout
An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.
30 minAdvanced8 movesA bench or box, A step
Cardio intervals workout
A 25-minute interval session on a bike or rower: one-minute hard efforts with two minutes easy, building from 4 to 8 rounds.
25 minIntermediate1 movesCardio machineQuestions people ask
How long does the easy cardio workout take?
About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 1 of its 3 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.