“Gym cardio - ugh, where do I even start?” 

We’ve all had this thought. You walk in and are met by the rows of treadmills, bikes, and rowing machines all staring you down. Suddenly it feels like everyone else are cardio kings and queens and you feel as if you’re in the wrong place.

Don’t worry—you’re not alone and you’re in the right place! Cardio is the ideal place to begin your fitness journey because it isn't too complicated, it’s effective, and it is easy to fit into any kind of fitness schedule, no matter your level of fitness.

Read on for some inspiration for a beginner-friendly gym cardio workout plan that actually feels doable—and dare we say, fun?

Effective Gym Cardio Workout Plans

If you think cardio is all about sweating it out on a treadmill for an hour, you’ll be pleasantly surprised. While working with a treadmill is effective, it isn’t the be all and end all of cardio. Cardio is packed with benefits that go far beyond just burning calories. Here’s why it deserves a spot in your gym routine:

• Strengthen Your Heart: The heart is a muscle, meaning the more you workout the stronger it will become.

• Stamina: Want to conquer your daily stair climbs without breaking a sweat? Doing regular cardio workouts will help you build endurance and lung capacity, so life (and workouts) feel easier. This does take time, so stick with it and soon enough you’ll begin to feel the benefits on the daily.

• Mood Booster: Cardio helps release those magical endorphins—your body’s natural mood-lifters. Say hello to reduced stress and a higher vibe that lasts long after your workout is finished!

• Calorie Burner: Whether you’re running a 5k, cycling, or rowing, cardio is one of the most effective ways to burn those cals!

Cardio comes in all shapes and sizes. Whether it’s a brisk walk on the treadmill or shaking it out in a Zumba class, it’s all about finding what you enjoy and sticking with it.

So let’s get into how a gym cardio workout plan could look like for a beginner like yourself.

The 12-3-30 Method: The ‘It Girl’ of Treadmill Workouts

If you’ve been anywhere near fitness TikTok or Instagram, you’ve probably heard of the 12-3-30 treadmill workout. This cardio workout was originally created by Lauren Giraldo and is an excellent choice for beginners. What makes it so good is it’s simplicity and how effective it is at improving cardio.

This is how the 12-3-30 method works:

• The treadmill incline should be set to around 12%.

• The treadmill speed should be set to around 3 mph.

• Walk for 30 minutes.

That’s all there is to it! For an extra challenge, keep your hands by your sides instead of holding onto the rails.

The 12-3-30 method is low-impact, beginner-friendly, and a sneaky-good calorie burner. It also helps build lower-body strength without leaving you drenched in sweat (well, maybe just a little).

Plus, it’s easy to follow so it’s perfect for those days when you don’t want to overthink your workout. Pop on your fave show or lose yourself in a few chapters on your kindle and before you know it, the 30 minutes will fly by. 

The Stairmaster: A True Love-Hate Relationship

Ah, the Stairmaster—the gym machine everyone either swears by or secretly dreads. Love it or hate it, there’s no denying it’s a goldmine for results. Think of it as your personal escalator to stronger, more toned legs and better cardio fitness.

How to use the Stairmaster:

1. Start with a low-to-moderate speed to find your groove.

2. Climb for 10–20 minutes, depending on your endurance level.

3. For an extra challenge, skip a step as you climb to really fire up those glutes (hello, booty gains!) or increase your speed.

Feeling the burn? That’s totally normal. Take a 30-second breather whenever you need to, then hop back on and keep climbing.

The Stairmaster is an amazing multitasker—it tones your legs, boosts stamina, and burns a good amount of calories in the process. Whilst being a sneaky way to work on lower-body strength without touching a single dumbbell.

Rowing Machine: The Hidden Gem of Full-Body Fitness

The rowing machine might not get as much hype as the treadmill or Stairmaster, but that doesn’t mean it should be slept on! Many gym beginners often see the rowing machine as a machine people use to improve muscular endurance. While this is true, its core use is to help you improve your stamina and overall cardio health!

How to use the rowing machine:

1. Take a seat, strap your feet in securely, and get a good grip on the handle.

2. Push the foot plates with your feet and pull the handle towards your chest as you fully extend both your arms and legs.

3. Do the opposite by bending your legs and arms to return to your original starting position.

4. Make sure you set a resistance level you are comfortable with - adjust after a few repetitions until you get a comfortable level.

Pro Tip: Make sure you set a resistance level you are comfortable with - adjust after a few repetitions until you get a comfortable level. Use controlled repetitions and focus on your form, not speed.

Rowing is low-impact, so it’s kind to your joints while still delivering a good calorie burn. It’s also amazing for strengthening your back and core, helping you on your way to perfect posture. 

So, next time you’re at the gym, why not give the rowing machine a go?

Stationary Bike Machine: Simple & Low-Impact

The stationary bike is a staple in any gym workout plan cardio routine, and for good reason—it’s versatile, beginner-friendly, and a fab way to elevate your heart rate while keeping stress off your joints.

How to do it:

1. Adjust the seat height so your knees stay slightly bent at the bottom of each pedal stroke. Before starting, make sure the seat is at the correct height. It should feel like a normal bike meaning you should be able to sit on the seat with your legs slightly bent and feet resting comfortable on the pedals.

2. Start pedalling with a steady pace for 10–20 minutes, or spice things up with intervals:

• Pedal as fast as you can for 1 minute.

• Slow your pace for 2 minutes; this is your rest period.

• Repeat for 6–8 rounds.

Cycling is perfect if you’re looking for a low-impact workout that’s easy on your knees but still packs a punch.

HIIT Class: High-Intensity, High Rewards

HIIT stands for high-intensity interval training and these types of classes are fantastic for improving your cardio. They are fast paced and they couple bursts of cardio exercises performed with maximum effort with rest periods. They are great at helping you burn calories and improve your overall fitness.

So what will you be doing? Each session will include things like jump squats, sprints, burpees, and other cardio focussed exercises designed to keep your heart pumping.

Most HIIT classes are just 30 minutes long, making them perfect for when you’re tight on time but still want a killer workout.

HIIT is ideal for mixing cardio with bodyweight strength exercises, so you’re not just torching calories, you’re also building muscle. And let’s not forget the group setting: nothing beats the energy of a class to keep you pushing through those last few reps.

Keep It Enjoyable and Tailored

The two most crucial things to consider for a workout plan are to keep it both fun and to tailor it to your specific fitness goals. It shouldn’t feel boring or like a chore. The joy of modern gyms like the gyms in Village Health & Wellness Clubs is that they come with a full range of cardio equipment; and also have a wide variety of classes to pick from. This allows you to mix it up and keep it interesting!

The best workout is the one you’ll actually stick to, so don’t be afraid to try them all and see what clicks.

FAQs: Gym Cardio Plan Edition

1. What’s the best cardio machine for beginners?

The treadmill is a fantastic choice for beginners because it’s simple and easy to adjust. If running isn’t your thing, try incline walking or the elliptical. For a low-impact exercise, spin bikes are a great option too!

2. How often should I do cardio workouts?

Start with 2–3 sessions per week, each lasting 20–30 minutes. After a few weeks, when you start to feel stronger and fitter, you can increase the duration of the workouts or the frequency of them. The most important thing to remember is not to skip a session! This will make it harder to stay consistent in working towards your fitness goals.

3. Is the 12-3-30 method a great cardio workout for beginners?

Yes! It’s low-impact and easy to follow but still challenging enough to build strength and burn calories. It’s perfect for anyone looking to get started with cardio.

4. Can doing cardio workouts by themselves help me lose weight?

While cardio exercises are great for burning calories and helping you lose weight, we’d highly recommend pairing cardio with strength and muscular endurance training. Diet is also a hugely important factor that needs to be considered. If you have a bad diet, it’ll be counterproductive to your fitness gains.

5. What if I don’t like to run?

Not everyone loves running, and that’s fine! There are plenty of alternatives to running that will improve your cardio health. Some popular alternatives are zumba, spin classes and rowing machines. The important thing is to find a way of working out that works for you.

6. How do I know if I’m working at the right intensity?

Thankfully, there is a simple and easy test you can use for this called the “talk test”. If you are able to talk but not sing, you’re doing medium or moderate intensity cardio exercises. If you can only manage a few words and are breathless, you’re doing high-intensity training.

7. Is it best to do cardio before or after weight training?

If you are looking to build up your strength, then you should save your energy for that and do it first. However, if your goal is endurance, you’ll want to do cardio exercises first, then strength training. It all depends on your goals. If you need assistance with training towards your goals, our personal trainers are a great resource you can use.

8. How can I avoid boredom while working on cardio machines?

We’d recommend switching up your workout if you are getting bored. There are so many things you can do to pass the time. Why not stay super productive and listen to a podcast? Or jam out to your favourite music playlist?

Get Ready To Crush Your Goals with Village

Starting a cardio routine doesn’t have to be scary.. Whether it’s incline walking, cycling, or rowing, the most important thing is to get moving and find what works for you.

Not quite sure where to start your fitness journey? Our trainers at Village Health & Wellness Clubs are here to guide you every step of the way. Join now.