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Aerobic workouts can be performed outdoors or indoors. A simple aerobic workout like running may be the best choice. It requires no equipment and the intensity can be controlled by your pace. If you haven't been active, take it slow. Go for duration, not speed. Combine walking and running. Be sure you warm up by walking at a brisk pace for 5 to 10 minutes. Stretch after you run and not before. During the summer months stay hydrated by consuming at least 1 liter of fluid.


  • Running


View Instructions


  • No Equipment Needed

Muscle Groups

  • Cardio-Respiratory System
  • Full Body


  • Increases cardiovascular and respiratory fitness
Sets Reps Distance Duration
45 min
Tempo Intensity (% of Max) Weight Load Rest Period
Moderate 75-85


  • While running, make sure to point both feet straight ahead.
  • Make sure your foot strikes in a rolling motion, from heel to toes.
  • Keeping both elbows bent, stay loose and relaxed as you swing both arms.
  • Keep your chest up, shoulders down and relaxed.


  • Keep loose


  • Flopping the feet upon landing
  • Hunching forward
  • Slouching