How to Plan a Cardio Workout

Cardiovascular exercise, also commonly known as simply cardio exercise, is one of the best things that you can do for your body. Whether you are looking to lose weight, build muscle or increase your stamina, cardio exercise can help you achieve all three. Since there are so many different types of cardio exercises, you have plenty of options to choose from.

While planning out a cardio workout, it is important to keep in mind that your workout should get your heart rate well above the normal rate and keep it there for 30 to 60 minutes. You should also aim to work out at least three times a week.


  • 1

    The first thing you need to do while planning out your cardio workout is to set a goal. The goal you set will depend on whether you plan on exercising to lose weight or to simply increase your endurance. With the main purpose and goal in mind, it will be easier for you to design a workout plan and consequently help you reach your goal. Remember to keep a realistic goal.

  • 2

    Start your cardio workout by assessing your fitness on the first day. One way to do this is by trying out the stair machine for about 10 minutes. If you notice your breathing getting heavy by performing this exercise, switch to low-intensity walking for an hour a day three-to-four times a week. Keep this routine for a few weeks and when you start feeling that you have the stamina to do more, incorporate jogging, skipping, cycling and other such high-intensity exercises in your routine.

  • 3

    Join a gym if you can afford the monthly membership fee. Aside from the obvious benefits, joining a gym will also allow you to stick to your cardio workout plan.

  • 4

    It is really important to create a schedule for your cardio workout plan. You need to set aside a certain time of the day for the exercises. Do not commit yourself to anything else during this time. The best time for cardio workout is early morning, though you can schedule your workout for evening as well. Avoid working out at night as your body is already low on energy and therefore you will get tired faster.

  • 5

    Get a professional trainer to make a cardio workout plan for you. Since these trainers have a lot of experience in creating workout plans for fitness enthusiasts or athletes, you are bound to get a very effective plan. They may help you out even further by suggesting a diet plan that will help you out with your fitness.

  • 6

    In order to keep yourself from getting bored of your cardio workout plan, keep switching to different exercises instead of simply sticking to one, for example go running on Monday, cycling on Tuesday, skipping on Wednesday, stair machine on Thursday, swimming on Friday and kick-boxing on Saturday, while allowing your body to rest on Sunday.

  • 7

    Try to maintain your cardio training heart rate for 30 minutes to an hour.

  • 8

    Do not stop at the peak of the cardio workout and go home. Instead, let your heart cool down gradually to avoid stress.

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