There are many cardio workouts that don’t require any expensive gym equipment. The simplest of all is probably running on the spot, although this might quickly become boring. Skipping is the obvious alternative to this, although you do need a rope. The variety and element of skill needed to do large numbers of repetitions sets a nice challenge for improvement.

Walking (or power walking where you wave your arms like a mechanoid boxer) is another decent workout for beginners, but the real fun starts when you actually start running. This is so much easier than non-runners, or overweight hopefuls might think. The two essential keys here, when first starting out are: 1: GO SLOW. and 2. DON’T GO FAR. It is really, really important for you to gradually increase your pace and distance, and never the two at the same time. Pick a short route and run it slowly; take as long as you want. Time and weight loss are irrelevant at this stage.

The big mistake people make here is that you will feel little pain, although your breathing will be very very quickly all over the place, if you go too fast or too far. Too fast, and you will likely stop. Stopping is BAD. Too far, and you will have woeful muscle pains for the next three or four days. Either of which will demotivate you, and make you think running is hard. It is, sort of, but that’s the whole point. So, one short run, slowly; then take two days off. Your legs will let you know that this is a good idea. Day four, and the muscle ache will be almost gone, so go do it all again. Same route, same speed. The next day, your muscles will be grumbling again, but less so than before. Depending on how you feel, you can miss one or two days before doing it again. Then, no excuses, every day: same route, slow pace. Your muscles now have the idea, and this is the first real step towards cardio workout which will lead to weight loss.

Relaxing is the most important virtue, literally taking it easy as you exercise. This might sound like a strange thing to say, but if you persevere, you will find that your mind chills out and your body just moves effortlessly, stride after stride. I guess this is somewhat idealised in that you will need to gradually run and run for months and months, but it is nevertheless true. Running and relaxing are mutually inseparable. Calories will simply burn themselves as you enjoy the passing countryside, or (if you have to) watch MTV at the gym.

That isn’t really my idea of relaxing, as running in the gym is more like a ‘workout’ and as such is a chore or something to be ticked off a list. Running at sunrise, with the pheasants and rabbits and the red sun in your eyes. Now that is worth getting out of bed for. The smell of the autumn leaves or the frosty chill as you pass a river or canal; maybe a real miasma as the sun sparkles through the mist. Awesome, and all the time you’re burning calories. It’s a wonder more people don’t do it. It is just fantastic.

Ideally, you will find the distance you run easier and easier to achieve, and even find yourself ‘racing’ on occasion. This is where you have literally forgotten yourself and time and distance will have simply disappeared. Interestingly, you will find then that even a small decrease in pace will allow you to catch your breath, and that at the end of these runs, your recovery time is significantly reduced. This is the time it takes your heart rate to return to ‘normal.’ In fact, as you lose weight, and your cardiovascular system becomes more efficient, your muscles work better, you burn fat faster, you digest food more efficiently and your oxygenation goes through the roof.

It is also important to eat well when starting cardio exercises, so take a look at Fat Burning Foods for Women. Or maybe even a conventional diet plan: Super Fast Weight Loss.

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