https://www.exercise.com/workout-plans/cardio-workout-plan
Cardio Workout Plan
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Cardio Workout Plan

4 Weeks / 3 Days per Week / Intermediate

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Cardio Workout Plan
Start Plan (PRO)
Become a PRO Member

Cardio Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Cardio Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
Cardio Workout Gym Day

Notes for Week 1, Day 1

Choose a lighter weight for the exercises that require weights since the goal is to complete a higher number of reps to achieve maximum cardiovascular endurance.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 0.50 mi , 00:05:00
 1 0.5 mi 00:05:00 --:--
Quads / Beginner
1 sets, 0.50 mi , 00:05:00
 1 0.5 mi 00:05:00 --:--
Quads / Intermediate
1 sets, 1.00 mi , 00:10:00
 1 1 mi 00:10:00 --:--
--
--
3 sets, 20 reps
 3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
 3 20 -- 01:00
--
--
1 sets, 1.50 mi , 00:15:00
 1 1.5 mi 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This set of cardio workout routines incorporates a number of different cardio exercises like the elliptical machine, treadmill, and various calisthenics in order to dramatically increase cardiovascular endurance. How often should I do this workout?The recommended number of days to perform this c... more

This set of cardio workout routines incorporates a number of different cardio exercises like the elliptical machine, treadmill, and various calisthenics in order to dramatically increase cardiovascular endurance.

How often should I do this workout?

The recommended number of days to perform this cardiovascular workout plan is 5 days per week but for less wear and tear on your muscles feel free to scale back to 3 days per week.

Advanced users (or those who just want to improve cardio while meeting other weight training goals at the same time) can incorporate additional weight lifting into this plan. Beginners can forgo the recommended supersets and take a rest break in between exercises that call for a superset.

Stick to this cardio workout and your heart rate, lean muscle mass, and body fat percentage should all improve tremendously.

Cardio Workout Gym Day

Notes for Week 1, Day 2

Choose a lighter weight for the exercises that require weights since the goal is to complete a higher number of reps to achieve maximum cardiovascular endurance.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 0.50 mi , 00:05:00
 1 0.5 mi 00:05:00 --:--
Quads / Beginner
1 sets, 20 reps00:02:00
 1 20 --:--
Glutes / Beginner
1 sets, 20 reps00:02:00
 1 20 --:--
--
--
3 sets, 20 reps
 3 20 --:--
--
--
3 sets, 20 reps, 01:00 rest
 3 20 01:00
--
--
1 sets, 1.50 mi , 00:15:00
 1 1.5 mi 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This set of cardio workout routines incorporates a number of different cardio exercises like the elliptical machine, treadmill, and various calisthenics in order to dramatically increase cardiovascular endurance. How often should I do this workout?The recommended number of days to perform this c... more

This set of cardio workout routines incorporates a number of different cardio exercises like the elliptical machine, treadmill, and various calisthenics in order to dramatically increase cardiovascular endurance.

How often should I do this workout?

The recommended number of days to perform this cardiovascular workout plan is 5 days per week but for less wear and tear on your muscles feel free to scale back to 3 days per week.

Advanced users (or those who just want to improve cardio while meeting other weight training goals at the same time) can incorporate additional weight lifting into this plan. Beginners can forgo the recommended supersets and take a rest break in between exercises that call for a superset.

Stick to this cardio workout and your heart rate, lean muscle mass, and body fat percentage should all improve tremendously.

Cardio Workout Bicycling Day

Notes for Week 1, Day 3

Stationary bike can be substituted for bicycling.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:20:00
 1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This set of cardio workout routines incorporates a number of different cardio exercises like the elliptical machine, treadmill, and various calisthenics in order to dramatically increase cardiovascular endurance. How often should I do this workout?The recommended number of days to perform this c... more

This set of cardio workout routines incorporates a number of different cardio exercises like the elliptical machine, treadmill, and various calisthenics in order to dramatically increase cardiovascular endurance.

How often should I do this workout?

The recommended number of days to perform this cardiovascular workout plan is 5 days per week but for less wear and tear on your muscles feel free to scale back to 3 days per week.

Advanced users (or those who just want to improve cardio while meeting other weight training goals at the same time) can incorporate additional weight lifting into this plan. Beginners can forgo the recommended supersets and take a rest break in between exercises that call for a superset.

Stick to this cardio workout and your heart rate, lean muscle mass, and body fat percentage should all improve tremendously.

111 people started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Kettlebells
  • Barbell
  • Elliptical Machine
  • Bicycle
  • Stationary Cycle
  • Treadmill
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Resources

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Cardio Workout Plan
Start Plan (PRO)
Become a PRO Member

111 people started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Kettlebells
  • Barbell
  • Elliptical Machine
  • Bicycle
  • Stationary Cycle
  • Treadmill
Show All

Resources