45 Minute Cardio Workout for Beginners

I hated running. Funny that I say that because I am an ex-track athlete with years of experience, but I got very bored of the routine. Now that I am out of the industry, and have pursued other adventures in my college experience, I have found a simple routine that works to get in and out of the gym in less than an hour. I have learned that spending too much time on one activity may cause boredom and lack of attention, which it is important to divide your tasks into small portions.

Like any other daily tasks, a beneficial step is writing a To-Do-List. It doesn’t have to be anything special, but writing down your goals for the day will help you stay consistent and focused. Try not to get overwhelmed of the list. That is why it is important to know what works best for you and what doesn’t. Maybe completing 4 loads of laundry and a workout is too overwhelming. You can try doing 2 loads of laundry and a workout and see how that suits you. It all depends on you, so remain conscious and focused on your goal.

This method is specifically helpful when working out because you are breaking your workout into segments. An easy way to go into the gym is having a focus area: butt, legs, arms, abs, and back. These are areas that should have specific attention for a period of time, especially since you are a newbie in the gym. For me, full body workouts are the best! I finish my workout and warm up in less than an hour.

Below I am going to breakdown a helpful method for you:

Step 1blog love.png

♥ Choose 1 Machine for 20 Minutes:

Let’s say you chose legs for the day, GREAT! Legs are heavily focused on cardio and/or weights. I specifically focus on cardio more than weights, but I have found natural cardio to increase my leg definition. Since it is leg day, you will choose one 20 minute machine or exercise. Be mindful that this machine is for an increase in heart rate (HR). You want your heart rate to be as high as possible to prepare for the next workout. The higher the heart rate, the better the workout! For that 20 minutes, you will focus on burning as many calories as possible before moving on to the next. Once you have mastered goal #1, it is time for goal #2.

Step 2

Choose Machine #2 for 15 Minutes:

Great success, girl! You have completed workout 1. It is now time for machine #2. This has to be a different machine than the first one. If you did the treadmill for 20 minutes, try the bike for 15 minutes. Machine #2 is important because you are focusing on your muscle definition. This means that you are doing an intense workout. The more weight added, the better for your success. Thankfully this is for 15 minutes. This exercise will cause you to want to give up, but NO. The better the burn, the better the results. Trust me on this.

Step 3

Choose Machine #3 for 10 Minutes:

ALMOST THERE! You are almost there. Do not stop now. 10 more minutes of useful time. 10 more minutes of your workout, and you will be so happy that you completed it. I would tell you that you can stop at workout #2, but no freebies are given to newbies. You will work hard like everyone else, but you have an option of choosing another target area machine, or doing your ab workout. Either way, ab work NEEDS to be done, so you can implement it in your workout, or you can choose it for your cool down method.

See? It is easier to read this post in segments. You do not get confused on each step, and that is how your workouts should be. Simple. Focus on one goal at a time, master that goal, and go on to the next one. I struggled with that concept for years, which is why I wrote this post. It is almost like writing to myself, but helping women like you, too. We cannot do this journey along. If this is your first time doing a workout like this, then it could be helpful to have a workout friend–someone to keep you consistent. Time goes by fast when you are having fun, right?

Oh, and one more thing. Never stare at the clock when you are working out. Don’t even think about it. It will cause you to give up.

6 replies to “45 Minute Cardio Workout for Beginners

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