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Cardio Workout Routine PDF

This document outlines an 8-week cardio workout plan for beginners. It includes 10 recommended cardio exercises and provides a weekly schedule that mixes different exercises, including treadmill, stationary biking, elliptical, rowing, jumping rope, and dumbbell exercises. The plan progresses over the weeks by varying the exercises and adjusting the intensity, time spent on each exercise, and types of workouts (e.g. HIIT, LISS).

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85 views

Cardio Workout Routine PDF

This document outlines an 8-week cardio workout plan for beginners. It includes 10 recommended cardio exercises and provides a weekly schedule that mixes different exercises, including treadmill, stationary biking, elliptical, rowing, jumping rope, and dumbbell exercises. The plan progresses over the weeks by varying the exercises and adjusting the intensity, time spent on each exercise, and types of workouts (e.g. HIIT, LISS).

Uploaded by

Amal SM
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Thefitnessphantom.

com
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The Ultimate 8 Week Cardio Workout Plan for


Beginners
Created by: Murshid Akram

The 10 Best Exercises for Cardio Gym Workout Plan


Exercise #1 – Treadmill Run
Exercise #2 – Stationary Bicycling
Exercise #3 – Elliptical Cross Trainer
Exercise #4 – Core Workout
Exercise #5 – Low-intensity steady state (LISS)
Exercise #6 – Dumbbell Cardio
Exercise #7 – Rowing Machine
Exercise #8 – Jumping Rope
Exercise #9 – HIIT Cardio
Exercise #10 – Plyometric Cardio

You can check out original article to know more about exercises
mentioned in this program and FAQs.

Week 1
Monday
• 15 minutes – Treadmill
• 5 minutes – Stationary Bicycling
• 10 minutes – Core Workout
Wednesday
• 10 minutes – Treadmill
• 5 minutes – Elliptical Cross Trainer
• 15 minutes – Full Body Low-intensity steady state (LISS)
Friday
• 10 minutes – Treadmill
• 5 minutes – Jumping Rope
• 15 minutes – Dumbbell Cardio

Week 2
Monday
• 10 minutes – Treadmill
• 15 minutes – Plyometric Cardio
• 5 minutes – Core Workout
Wednesday
• 10 minutes – Treadmill
• 5 minutes – Stationary Bicycling
• 5 minutes – Rowing/Elliptical Cross Trainer
• 10 minutes – Full Body Low-intensity steady state (LISS)
Friday
• 10 minutes – Treadmill
• 5 minutes – Jumping Rope
• 15 minutes – Dumbbell Cardio

Week 3
Monday
• 10 minutes – Treadmill
• 5 minutes – Stationary Bicycling
• 15 minutes – HIIT Cardio
Wednesday
• 10 minutes – Treadmill
• 15 minutes – Rowing/Plyometric Cardio
• 5 minutes – Core Workout
Friday
• 10 minutes – Treadmill
• 20 minutes – LISS

Week 4
Monday
• 10 minutes – Treadmill
• 5 minutes – Elliptical Cross Trainer
• 15 minutes – Core Workout
Wednesday
• 10 minutes – Treadmill
• 5 minutes – Stationary Bicycling
• 15 minutes – Dumbbell Cardio
Friday
• 5 minutes – Treadmill
• 5 minutes – Stationary Bicycling
• 15 minutes – HIIT Cardio

Week 5
Monday
• 10 minutes – Treadmill
• 10 minutes – Rowing/Plyometric Cardio
• 10 minutes – Core Workout
Wednesday
• 10 minutes – Treadmill
• 5 minutes – Elliptical Cross Trainer
• 15 minutes – Dumbbell Cardio
Friday
• 10 minutes – Treadmill
• 5 minutes – Jumping Rope
• 15 minutes – LISS
Week 6
Monday
• 10 minutes – Treadmill
• 5 minutes – Stationary Bicycling
• 15 minutes – Core Workout
Wednesday
• 10 minutes – Treadmill
• 10 minutes – Elliptical Cross Trainer
• 10 minutes – Rowing/Plyometric Cardio
Friday
• 10 minutes – Treadmill
• 20 minutes – HIIT Cardio

Week 7
Monday
• 5 minutes – Treadmill
• 5 minutes – Stationary Bicycling
• 20 minutes – Dumbbell Cardio
Wednesday
• 10 minutes – Treadmill
• 5 minutes – Elliptical Cross Trainer
• 15 minutes – Core Workout
Friday
• 10 minutes – Treadmill
• 20 minutes – LISS

Week 8
Monday
• 10 minutes – Treadmill
• 5 minutes – Elliptical Cross Trainer
• 15 minutes – Rowing/Plyometric Cardio
Wednesday
• 5 minutes – Treadmill
• 5 minutes – Stationary Bicycling
• 20 minutes – Dumbbell Cardio
Friday
• 5 minutes – Treadmill
• 5 minutes – Elliptical Cross Trainer
• 20 minutes – HIIT Cardio

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