I can provide you with an extended workout plan that you can follow. This plan will include a variety of cardio exercises suitable for beginners. You can mix and match these exercises to create your own extensive workout routine.



Warm-Up (10 minutes):

  • Jumping jacks: 1 minute
  • Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
  • High knees: 1 minute
  • Butt kicks: 1 minute
  • Bodyweight squats: 1 minute
  • Standing leg swings (front and side): 1 minute each leg
  • Standing hip circles: 1 minute


Cardio Exercises (perform each exercise for 1 minute, then rest for 30 seconds before moving to the next):

  1. Jumping Jacks
  2. High Knees (jog in place while lifting your knees as high as possible)
  3. Butt Kicks (jog in place while kicking your heels towards your glutes)
  4. Running in Place
  5. Mountain Climbers (in a plank position, alternate bringing your knees toward your chest)
  6. Dancing or Freestyle Movement (have fun and move around)
  7. Step-Ups (using a sturdy chair or step)
  8. Burpees (if you're able to)
  9. Bicycle Crunches (on the floor)
  10. Jump Rope (if you have a jump rope)
  11. Skater Lunges
  12. Plank Jacks (in a plank position, jump your feet in and out)
  13. Side-to-Side Hops (like a basketball drill)
  14. Standing Toe Touches (alternating legs)
  15. Box Jumps (use a sturdy surface to jump onto)
  16. Shadow Boxing
  17. Fast Feet (run in place as fast as you can)
  18. Leg Lifts (lying on your back)
  19. Side Leg Raises (standing, using a chair for balance)
  20. Wall Sits
  21. Standing Arm Circles


  23. Jumping Lunges
  24. Punches (alternate between jabs and crosses)
  25. Cross Jacks (cross your arms and legs while jumping)
  26. Plank (hold the plank position)
  27. Side Plank (hold on each side)
  28. Russian Twists (sit on the floor, twist your torso, and touch the floor on each side)
  29. Bicycle Crunches (on the floor)
  30. Tuck Jumps (jump and bring your knees to your chest)
  31. Push-Ups (knee or regular)
  32. Jumping Squats
  33. High-Intensity Interval Training (HIIT) Sprints (sprint in place for 30 seconds, then rest for 30 seconds)


Cool Down (10 minutes):

  • Standing hamstring stretch: 2 minutes
  • Standing quad stretch: 2 minutes
  • Standing calf stretch: 2 minutes
  • Arm across chest stretch: 2 minutes (each arm)
  • Deep breathing and relaxation: 2 minutes

This extensive workout plan includes a wide variety of exercises to keep your heart rate up and help you build endurance. Remember to listen to your body and adjust the intensity and duration of exercises as needed. Staying consistent with your workouts and gradually increasing intensity will help you progress as a beginner.