Running
Boosts cardiovascular health, burns calories, and improves mental clarity
CardioBeginnerCardioLocomotion
At a glance
| Muscles worked | Primary: Legs. Secondary: core, cardiovascular system |
|---|---|
| Muscle group | Cardio |
| Difficulty | Beginner |
| Type | Cardio · Locomotion |
| Sets & reps | 3 sets × 20-30 minutes |
| Estimated calories burned | ~300 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand tall with good posture
- Step 2: Start with a light jog or brisk walk
- Step 3: Maintain relaxed shoulders and engaged core
- Step 4: Land mid-foot and push off toes
- Step 5: Keep a steady breathing rhythm
Coaching tips
Benefits
Boosts cardiovascular health, burns calories, and improves mental clarity
Common mistakes
Overstriding, poor posture, or heel striking too hard
Make it harder
Gradually increase distance or add intervals
Make it easier
Start with walk-run intervals
Breathing
Inhale through nose, exhale through mouth in rhythm with steps
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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