Starting high-intensity cardio training means diving into short bursts of all-out effort mixed with recovery periods, like sprinting hard then slowing to catch your breath. Expect sore muscles, heavy breathing, and quick improvements in your stamina if you stick with it a few times a week.
Most beginners feel wiped out at first because high-intensity cardio pushes your heart and lungs harder than steady walks or jogs. Your body needs time to adapt, so plan for fatigue in the legs, quicker tiredness, and even some nausea if you go too hard too soonhttps://www.nike.com/a/cardiovascular-endurance-exerciseshttps://www.youtube.com/watch?v=olOGiudo0hI. Regulate your breathing during rests, and pace yourself so you keep moving without stopping completely.
Build up slowly with a cardio workout that alternates running and walking intervals, say 30 to 60 seconds of fast running followed by 60 to 90 seconds of easy walking. This walk/jog approach creates a strong base before full high-intensity sessions, and it helps with loosing weight by burning fat through better oxygen usehttps://www.nike.com/a/cardiovascular-endurance-exerciseshttps://resultsgymalexandria.com/best-cardio-workout-for-endurance/. Aim for one or two high-intensity cardio sessions weekly, paired with low-intensity days like steady running or brisk walking at 65 to 75 percent of your max heart rate, which is zone two training.
Calculate your max heart rate by subtracting your age from 220, then stay in that 60 to 80 percent range for steady cardio to build endurance without overload. High knees, jump rope, or boot camp style moves fit into cardio workouts too, starting with short efforts like 30 seconds on and longer rests if you are newhttps://resultsgymalexandria.com/best-cardio-workout-for-endurance/https://www.knownwell.co/blog-posts/best-cardio-for-weight-loss-10-exercises-ranked-by-results. Invest in good running shoes that fit your stride to avoid injury.
After a few weeks, expect better endurance, like lasting longer without gasping, plus an afterburn effect where your body keeps burning calories post-workout. Mix in rest days and mobility work to recover, and track progress by adding a few seconds or reps each session. If soreness hits, ease back but stay consistent three to five days a week for 150 minutes total of cardio activityhttps://www.nike.com/a/cardiovascular-endurance-exerciseshttps://www.nourishmovelove.com/fitness-beginner-workout-plan/.
