cardio & abs workout for beginners at the gym #fitness #shorts #youtubeshort
Channel: Fitness Workout
Date: 19/09/2023

cardio & abs workout for beginners at the gym

Here's a beginner-friendly cardio and abs workout routine you can follow at the gym. This routine will help you improve cardiovascular fitness while targeting your core muscles.
Warm-up 
Start with a brief warm-up to get your heart rate up and prepare your muscles for exercise. You can do light jogging on the treadmill, brisk walking, or cycling at a low intensity.
Cardiovascular Exercise 
Choose one or a combination of the following cardio exercises:
1. Treadmill: Begin with a brisk walk and gradually increase the speed and incline. Aim for 20-30 minutes of continuous cardio. If you're new to the gym, start with a comfortable pace.
2. Elliptical Machine: Use the elliptical machine for a low-impact, full-body workout. Adjust the resistance and time to your fitness level.
3. Stationary Bike: Cycle at a moderate pace, adjusting the resistance as needed. You can try intervals of higher intensity for added challenge.
4. Jump Rope: If you prefer something different, jumping rope is an effective way to get your heart rate up. Start with short intervals and gradually increase the duration.
**Abs Workout (15-20 minutes):**
After your cardio session, focus on your core muscles with these beginner-friendly ab exercises. Perform each exercise for 2-3 sets with 10-15 reps per set.
1. Planks: Start with a forearm plank, holding for 20-30 seconds. As you progress, increase the duration. Maintain a straight line from head to heels.
2. Crunches: Lie on your back with knees bent, hands behind your head, and lift your upper body off the ground. Exhale as you crunch up and inhale on the way down.
3. Leg Raises: Lie on your back with legs straight. Lift your legs off the ground, keeping them straight, and lower them back down without touching the floor.
4. Russian Twists: Sit on the floor with knees bent, lean back slightly, and lift your feet off the ground. Hold a weight or medicine ball and twist your torso to each side.
5. Mountain Climbers: Get into a plank position and alternate bringing your knees toward your chest in a running motion.
At the End 
Cool Down
Finish your workout with a cooldown to gradually lower your heart rate. You can do light stretching, such as hamstring stretches, quad stretches, and a lower back stretch.
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EXERCISES:

0:00 Intro

0:30 Treadmill 

1:00 Elliptical Machine 

1:30 Stationary Bike 

2:00 Jump Rope 

2:30 Plank 

3:00 Crunch 

3:30 Leg Raises 

4:00 Russian Twist 

4:30 Mountain Climbers 

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