Cardio Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings
Cardio Workout Plan

Cardio Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings

Cardio Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 2640.00 mi , 00:05:00
1 2640 mi 00:05:00 --:--
Quads / Beginner
1 sets, 2640.00 mi , 00:05:00
1 2640 mi 00:05:00 --:--
Quads / Intermediate
1 sets, 5280.00 mi , 00:10:00
1 5280 mi 00:10:00 --:--
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
1 sets, 7920.00 mi , 00:15:00
1 7920 mi 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit

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.

  • 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.

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, 2640.00 mi , 00:05:00
1 2640 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, 7920.00 mi , 00:15:00
1 7920 mi 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit

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.

  • 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

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

Notes for Week 1, Day 3

Stationary bike can be substituted for bicycling.

  • 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.

89 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Elliptical Machine
  • Treadmill
  • Exercise Mat
  • Resistance Band
  • Kettlebells
Show All

No Reviews yet.

Cardio Workout Plan

89 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Elliptical Machine
  • Treadmill
  • Exercise Mat
  • Resistance Band
  • Kettlebells
Show All