​Ease into cardio with this beginner-friendly routine that blasts fat and builds stamina.

Cardio workouts can be intimidating—especially if you're overweight or trying to get into shape. That's where this workout comes in. It's the perfect way to ease into fat-burning cardio without injuring yourself.

With this circuit, you will be able to go at your own tempo and speed. As you get stronger, feel free to up your speed to increase your heart rate even more. These movements are not huge, so they should be pretty easy on your joints. But always listen to your body and remember this workout is about you and not a competition with anyone else! 

Start by doing this workout just two times a week, and then increase to three or four times a week as you build stamina. Try for 20 repetitions of each exercise, and for the moves that switch sides, do 20 on each side.

Photograph courtesy of Chelsea Streifeneder

Squat/Star Jump

  1. Start in a wide second squat position with your feet wide, toes turned slightly out. Place your hands on your thighs or clasp them in front of your chest.
  2. Push with your legs and through your core to jump up and out into a “star” position.
  3. Return to your start position, making sure that you roll through your foot to land. (Too much impact? Start with these http://www.preventionaus.com.au/article/best-and-worst-exercises-for-bad-knees-445185.)
Photograph courtesy of Chelsea Streifeneder

Plank Jacks

  1. Start in a strong plank position with your legs glued together. If you need to go onto your forearms, you can do that, too!
  2. Jump your legs out to the sides and then back together, making sure your backside isn’t going up and down as you do so. Use control and keep your core in to protect your back.
Photograph courtesy of Chelsea Streifeneder

Lunge Kick Backs

  1. Start in a deep lunge position with hands on your hips.
  2. Push into your front leg and lift your back leg out behind you. There is a balance challenge here, so if needed, keep one hand on something stable.
  3. Bring the back leg down to the floor and back into your starting position.
Photograph courtesy of Chelsea Streifeneder

Plié Hops

  1. Come into a wide second position with your arms out in front you. Bend into a plié, keeping your knees directly over the middle of your feet.
  2. Push with your legs and through your core to hop up, and then gently land back in starting position.
Photograph courtesy of Chelsea Streifeneder

Rolling Like a Ball to Standing

  1. Start on the ground in a ball position. Keeping this shape, roll back to the top of your shoulders.
  2. Use your core to come back up to your start position, and let your feet find the floor.
  3. Push through those legs to bring yourself up to standing. Add a mini hop if you can before going back down to roll through another rep.
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