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8 Beginner Cardio Exercises to Use in Your Workout


Cardio is an essential part of maintaining your health and most importantly it works out the most important muscle in the body, the heart. According to the British Heart Foundation, being physically inactive and sedentary can lead to heart circulatory diseases such as heart attack and stroke. This happens as a result of fatty material building up in your arteries and then making it increasingly more difficult to pump blood around the body and then as a result putting more strain on your heart. The good news is, however, being active can reduce your risk of developing heart and circulatory diseases by as much as 35%. 

When you sign up to P3RFORM you get our full holistic approach, one that means that we take into account how you’re feeling and your general health. While we’re not doctors we can provide advice on when to seek one. 

This blog will run you through P3RFORM’s favourite 8 cardio exercises to keep your heart pumping and your general health in good condition. Not only will these help your overall health, but they will also make your diets easier, creating more of a calorie deficit meaning you can eat a bit more and never be left hungry. This doesn’t mean you can just eat cake, however! Here are the best home cardio workouts for beginners.

Jumping jacks

Jumping jacks are a great place to start when it comes to doing cardio at home. They work all the major muscles in the lower body, strengthening your glutes, hamstrings, quads, hips, calves and shins. The beauty of jumping jacks is that you get out what you put in. The higher and faster you jump, the more power and strength you will develop. A simple yet effective exercise that many learned to do when they were children, just as effective as an adult.


Arguably one of the most popular exercises in the world, done by people of all experience levels. Whether you’re a beginner or a gym veteran, the burn you get from these is sure to get your heart pumping. Squats burn calories and if partnered with a nutrition plan (members of the P3RFORM community will have a bespoke plan), you will lose weight as a result. They also reduce the chances of injuring your knees and ankles. This is done as a result of strengthening your tendons, bones, and ligaments around the leg muscles. If you’re unsure of how to perform a squat correctly, one of our online expert coaches will be on hand to show you! 

Step-out Burpees 

These are a real heart-raiser. Burpees can be challenging in the beginning, but if performed every day, even if it’s just a couple, you’ll begin to find them easier and easier after time. The main appeal of burpees is the sheer range of muscle groups that it works in one go. Shoulders, arms, core, glutes, quads as well as hamstrings. Essentially they are the key to full-body workouts, all that can be done from your home or in a free bit of space. They are also a good way to assess what your body needs. If you’re sore after a few, strengthening your muscles is your main concern. If you’re out of breath before your body is sore, then you need to work on your cardiovascular side of training. Thankfully this can all be helped with P3RFORM and our brilliant coaches.

Skipping (jump rope)

Similar to the jumping jacks, you get out what you put in with skipping. The higher you jump, the more you use your muscles and then, in theory, supplemented with the right nutrition, will grow more muscle. While this exercise obviously gets your heart rate up, it also stimulates your mind. For those less coordinated and maybe out of practice, skipping is a great way to sharpen your mind as you concentrate on making sure that rope passes underneath you each time. 

Screamer lunges

Screamer lunges aren’t as scary as the name would suggest, but they may have you screaming after doing a few, they’re hard work! A combination of lunging and jumping will have your heart racing and your legs burning. If you’re unsure as to how to perform them, our coaches will be on hand to help you. Insert these into your circuit training to see a real difference. 

Stair climb

You may have been doing this for years, and occasionally you may be out of breath when you get to the top, but it is time to utilise the space and features in your house. By going up and down the stairs you will get your heart pumping and your legs burning as well. For higher intensity, run up and (carefully) down the stairs. 


Sit-Ups are a classic at-home exercise and a perfect one for beginners to add to their new routine. Working the core mainly, doing a few in a row will add a cardiovascular aspect which will help burn fat. There are additional benefits from doing situps, such as better balance, improved posture and increased flexibility. 

Commando plank

These will have you finding out if you’re as fit as you first thought. An exercise that mixes upper body strength and core while engaging your legs, this one will make you feel weak but good about yourself. These like all of the exercises on the list can be done in the comfort of your home. 

Start your fitness journey with P3RFORM today

Have you struggled in the past with sticking to a routine and reaching your fitness goals? If you don’t feel like you know enough about the gym, we can help you find your confidence. Book your free video consultation today and become the best version of yourself. If you have any questions regarding how it works or what is included, please consult our FAQs. If you still can’t find the answer you’re after, please get in touch with us. One of our team will be on hand to help you with your question. 

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