Home | Training | Workouts | Your Four Day Cardio Workout Plan
Your Four Day Cardio Workout Plan

Your Four Day Cardio Workout Plan

Stuck in a cardio rut? Try this four day cardio routine.

If you’re only doing Low Intensity Steady State cardio routines then you are making one of the most common cardio mistakes. While LISS cardio has it’s benefits, you’ll reap greater rewards when combining this technique with high intensity workout sessions.

Monday

Functional training

Go straight from 1 exercise to the next, performing giant sets with no rest between sets. (Perform 3 sets)

  • 10 minute warm up jog
  • 10 push ups
  • 20 jump lunges Run for 1 min at fast pace
  • 10 box jumps
  • 10 Burpees
  • 100 rope jumps
  • 10 min cool-down walk

Tuesday

Long duration

Do 60 minutes of low to medium intensity activity like cycling, jogging, stepping or the elliptical trainer. Keep your heart rate within 60-75% of your MHR. It’s the ideal rate for utilising fat stores for energy. Can be repeated on Friday if you’re aim is to workout for 5 days a week.

Wednesday

Interval training

Use a treadmill or hit the track. You can also perform this cardio workout on a bike.

  • 10 minute
 warm up jog
  • 4-5 intervals of 2 minutes each with your heart rate reaching 85% of MHR.
  • Rest for 1 min between intervals to get MHR to 60%.
  • 10 min cool-down walk

Thursday

Functional training

Go straight from 1 exercise to the next, performing giant sets with no rest between sets. (Perform 3 sets)

  • 10 minute warmup jog
  • Run for 1
min fast
  • 20 crunches
  • 15 kettlebell swings
  • 20 walking lunges
  • Run for 1 min fast
  • 15 burpees
  • 15 squats
x

Check Also

Sachi Okada’s #Strongwomen Story

Sachi Okada is an entrepreneur and business woman, inspired by the #strongwomen she meets on a daily basis. In-between her busy schedule she makes time to prioritize her health. Tell ...

#StrongWomen Monique Lopes

Monique Lopes is no stranger in the fitness industry – she is bubbly, inspirational and loves  motivating and educating women about health, fitness and nutrition. We caught up with Monique ...

Mariaan van Zyl, SA Strongwomen Champion – #StrongWomen

Mariaan van Zyl has always been tough; a bit stronger physically than most women, and this is what enabled her to follow her passion and pursue a career as a ...