Best Cardio Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

If you are ready to take your level of cardiovascular conditioning to new levels, the Best Cardio Workout Plan is your answer. This three day a week system will torch fat and put you in the absolute best physical condition. You will gain functional improvements in strength and endurance like neve... more

If you are ready to take your level of cardiovascular conditioning to new levels, the Best Cardio Workout Plan is your answer. This three day a week system will torch fat and put you in the absolute best physical condition. You will gain functional improvements in strength and endurance like never before, and create a physique that is picture perfect.

What is the Best Cardio Workout?


Unlike other programs that are built solely around treadmills, elliptical machines, and stationary bicycles, the best cardio routine focuses on a comprehensive combination of body-weight and resistance moves, along with endurance cardio work. These exercises are the best cardio exercises to lose weight and get in shape faster and more successfully.

Endurance Training is Not Always the Answer


The overwhelming research that has been presented over the last decade has proven time, and again, that the best cardio to lose weight is not necessarily endurance training. Interval training, including resistance work with short rest periods, is the ideal best cardio to burn fat.

Stick to the Plan


While undertaking the best cardio workout, the rest periods and timing of certain exercises will need to be followed with great discipline. The design of the program is built around the best cardio exercises and the principles that make them so amazingly effective. The best cardio exercise regimen is designed to challenge you in ways that produce long-lasting results.

The Three Elements to Lasting Success


The program focuses on three distinctly different workouts, each to be performed on non-consecutive days throughout the week. A full-body, strength, and conditioning phase each week will keep you stimulated and challenged, not allowing for mundaneness and burnout.

Proper rest and recovery time between workouts will be imperative to achieve maximum result from the work put in, as well as ensure all-out energy can be harnessed for each workout. Attempting to do too much work in too short of a period of time, without rest, will truly be counterproductive to achieving the mind-blowing results this plan can offer.

Fuel Yourself Properly


The better the nutritional plan followed while performing this program, the better and faster results can be expected. Not only does sound nutrition play a role in weight, but it will also fuel the cells of the body to allow for supreme performance at every workout.

Good cardio workouts are meant to be challenging. The elements involved create the best ways to lose belly fat, tighten and tone muscles, and create a metabolic shift – which means you will feel in peak physical condition while attaining a slender and beautiful physique.

The Best Cardio Workout Plan is more than just chance directions. It is truly the best cardio for weight loss, toning, and boosting fitness levels to new heights. If you are committed and willing to put in the work, you just may find that this plan gives you everything you need to be in the best shape of your life.

Best Cardio Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Best Cardio Workout Plan

Best Cardio Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

If you are ready to take your level of cardiovascular conditioning to new levels, the Best Cardio Workout Plan is your answer. This three day a week system will torch fat and put you in the absolute best physical condition. You will gain functional improvements in strength and endurance like neve... more

If you are ready to take your level of cardiovascular conditioning to new levels, the Best Cardio Workout Plan is your answer. This three day a week system will torch fat and put you in the absolute best physical condition. You will gain functional improvements in strength and endurance like never before, and create a physique that is picture perfect.

What is the Best Cardio Workout?


Unlike other programs that are built solely around treadmills, elliptical machines, and stationary bicycles, the best cardio routine focuses on a comprehensive combination of body-weight and resistance moves, along with endurance cardio work. These exercises are the best cardio exercises to lose weight and get in shape faster and more successfully.

Endurance Training is Not Always the Answer


The overwhelming research that has been presented over the last decade has proven time, and again, that the best cardio to lose weight is not necessarily endurance training. Interval training, including resistance work with short rest periods, is the ideal best cardio to burn fat.

Stick to the Plan


While undertaking the best cardio workout, the rest periods and timing of certain exercises will need to be followed with great discipline. The design of the program is built around the best cardio exercises and the principles that make them so amazingly effective. The best cardio exercise regimen is designed to challenge you in ways that produce long-lasting results.

The Three Elements to Lasting Success


The program focuses on three distinctly different workouts, each to be performed on non-consecutive days throughout the week. A full-body, strength, and conditioning phase each week will keep you stimulated and challenged, not allowing for mundaneness and burnout.

Proper rest and recovery time between workouts will be imperative to achieve maximum result from the work put in, as well as ensure all-out energy can be harnessed for each workout. Attempting to do too much work in too short of a period of time, without rest, will truly be counterproductive to achieving the mind-blowing results this plan can offer.

Fuel Yourself Properly


The better the nutritional plan followed while performing this program, the better and faster results can be expected. Not only does sound nutrition play a role in weight, but it will also fuel the cells of the body to allow for supreme performance at every workout.

Good cardio workouts are meant to be challenging. The elements involved create the best ways to lose belly fat, tighten and tone muscles, and create a metabolic shift – which means you will feel in peak physical condition while attaining a slender and beautiful physique.

The Best Cardio Workout Plan is more than just chance directions. It is truly the best cardio for weight loss, toning, and boosting fitness levels to new heights. If you are committed and willing to put in the work, you just may find that this plan gives you everything you need to be in the best shape of your life.

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Dumbbells
  • Medicine Ball
  • Resistance Band
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps00:00:30
3 -- 00:00:30 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Lower Back / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Favicon 194x194
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps00:00:20
3 -- 00:00:20 10 -- --:--
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
1 sets, 00:10:00
1 -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps00:00:30
3 -- 00:00:30 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Lower Back / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Favicon 194x194
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps00:00:20
3 -- 00:00:20 10 -- --:--
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Chest / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
1 sets, 00:15:00
1 -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps00:00:40
3 -- 00:00:40 10 -- --:--
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lower Back / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Outer Thighs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Abs / Beginner
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Favicon 194x194
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps00:00:30
3 -- 00:00:30 10 -- --:--
Default
Quads / Intermediate
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
2 sets, 25 reps
2 -- --:--:-- 25 -- --:--
Default
Quads / Beginner
2 sets, 40 reps
2 -- --:--:-- 40 -- --:--
Default
Chest / Beginner
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
1 sets, 00:20:00
1 -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps00:00:40
3 -- 00:00:40 10 -- --:--
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Traps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lower Back / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Outer Thighs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
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Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
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Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
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Quads / Intermediate
3 sets, 10 reps00:00:30
3 -- 00:00:30 10 -- --:--
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Quads / Intermediate
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
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Abs / Intermediate
2 sets, 25 reps
2 -- --:--:-- 25 -- --:--
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Quads / Beginner
2 sets, 40 reps
2 -- --:--:-- 40 -- --:--
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Chest / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
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Quads / Intermediate
1 sets, 00:25:00
1 -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The best cardio workout uses weights and body weight exercises to help improve your cardio. This is not your typical cardio workout where you just go get on a treadmill and run for 45 minutes.

Treadmill exercises only condition you in specific ways, this workout helps to improve your cardio and muscle endurance. It is important that you strictly stay with time limits and don't take longer breaks in between sets and supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Glutes secondary Obliques secondary Forearms secondary Middle back secondary Hip flexors secondary Quads primary Abs primary Lats primary Chest primary Calves primary Traps primary Hamstrings primary Shoulders primary Triceps primary Lower back primary Biceps primary Outer thighs primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Dumbbells
  • Medicine Ball
  • Resistance Band
Show All

109 people started this plan

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Best Cardio Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Chin-Up Bar
  • Dip/Chin-Up Machine
  • Dumbbells
  • Medicine Ball
  • Resistance Band
Show All

109 people started this plan