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Cardio Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings

Workout 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 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

Workout 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.

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Elliptical Machine
  • Kettlebells
  • Barbell
  • Bicycle
  • Stationary Cycle
  • Rowing Machine
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 2640.00 mi , 00:05:00
1 2640 mi 00:05:00 --:--
Default
Quads / Beginner
1 sets, 2640.00 mi , 00:05:00
1 2640 mi 00:05:00 --:--
Default
Quads / Intermediate
1 sets, 5280.00 mi , 00:10:00
1 5280 mi 00:10:00 --:--
Default
Quads / Expert
3 sets, 20 reps
3 20 -- --:--
Default
Shoulders / Expert
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
Default
Quads / Intermediate
1 sets, 7920.00 mi , 00:15:00
1 7920 mi 00:15:00 --:--
  • normal exercise
  • superset
  • alternate

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
Calves secondary Hamstrings secondary Traps secondary Triceps secondary Lower back secondary Hip flexors secondary Abs secondary Groin secondary Outer thighs secondary Biceps secondary Middle back secondary Forearms secondary Lats secondary Quads primary Shoulders primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 2640.00 mi , 00:05:00
1 2640 mi 00:05:00 --:--
Default
Quads / Beginner
1 sets, 20 reps00:02:00
1 20 --:--
Default
Glutes / Beginner
1 sets, 20 reps00:02:00
1 20 --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 20 --:--
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 01:00
Default
Quads / Intermediate
1 sets, 7920.00 mi , 00:15:00
1 7920 mi 00:15:00 --:--
  • normal exercise
  • superset
  • alternate

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
Calves secondary Hamstrings secondary Traps secondary Triceps secondary Lower back secondary Hip flexors secondary Abs secondary Groin secondary Outer thighs secondary Biceps secondary Middle back secondary Forearms secondary Lats secondary Quads primary Shoulders primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

Stationary bike can be substituted for bicycling.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

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

87 person started this plan

No Reviews yet.

Cardio Workout Plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

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

87 person started this plan