How To Do Cardio Workouts

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It is important for a body, that in a fitness regimen there are exercises for muscles and cardiovascular system. In other words, it is a bad idea to concentrate only one or the other. I tell now, how you can do cardio workouts besides muscle training.

How To Manage Your Workout Week

I recommend, that you train three days a week muscles and the days between endurance with cardio workouts. The seventh day is rest. It looks like this:

For Men:

Monday: Chest, shoulders and triceps
Tuesday: Steady state cardio
Wednesday: Back, biceps and forearms
Thursday: HIIT cardio (beginners rest here)
Friday: Thighs, calves and abs
Saturday: Low intensity cardio
Sunday: Rest

For Women:

Monday: Chest, shoulders and triceps
Tuesday: Steady state cardio
Wednesday: Back and biceps
Thursday: HIIT cardio (beginners rest here)
Friday: Thighs, butts and abs
Saturday: Low intensity cardio
Sunday: Rest

Steady State Cardio

With a steady state cardio I mean a such kind of physical activity, which keeps your pulse 40-60 minutes at the level 60-70 %. If maximum pulse is 200, that means your steady state is 120-140 beats per minute. If there is not a pulse meter available, but you are somewhat breathless, but not totally exhausted, OK.

Every aerobic activities suit for a steady state cardio: brisk walking, biking, jogging, swimming, skiing, skating etc.

Steady state cardio workouts increase your aerobic capacity.

HIIT Cardio Workout

HIIT means High Intensity Interval Training. For example after a five-minute warm-up with light level, the trainer takes a fast 30 seconds spurt, then rest 1-2 minutes and perform the same again several times. At the end of intervals he has a five-minute cool-down. The whole workout takes only about 20 minutes. An excellent assistant for HIIT workouts is Gymboss Interval Timer.

HIIT cardio workout is possible to do with many equipment and ways. Here are some of them:

body weight


resistance bands

elliptical trainer


When I was very young in the beginning of 1950s, a Czechoslovak long-distance runner Emil Zátopek did very hard intervals. I have read, that he did 100 x 100 + 100. This means, that he run fast 100 meters, then walked next 100 meters and repeated this 100 times, in other words he run/walked 20 kilometers.

HIIT cardio workouts increase your anaerobic capacity and burn fat.

Low Intensity Cardio

Low-intensity cardio is performed at between 40 and 60 percent of your maximum heart rate. That means you can breathe and discuss normally. I recommend you to use 60-90 minutes for these light activities every Saturday.

Every light activity with a slow tempo suits for a low intensity cardio: walking, biking, swimming, skiing, skating etc.

I think, that the most important advantage is help recover from your week exercises. Low intensity cardio has benefits for your body and mind, too.


I hope, that you have got a suitable cardio workout plan and know now how to do your cardio workouts.

If you have any questions, send them via email into

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