Progressive Cardio Workout Plan

This will help you build muscle size and strength.

Progressive cardio workout plan. Many trainees work their butts off rest and eat sensibly but fail to have progressive plan in front of them. This activity plan for beginners combining running and strength and flexibility workouts will get you into the habit of regular exercise in 12 weeks. Weeks 1 3. During the week you ll take on interval workouts to burn calories thanks hiit do them twice a week.

Won t make that much of a difference to the overall outcome of your training so long as you are consistent with your workouts and implement progressive overload increasing the weight used over time. The 9 week progressive bodyweight workout phase 1. I personally like the way mike isreatel and nick shaw from renaissance periodization do things. This form of cardio workout intersperses intervals of all out exercise such as sprinting or fast paced bodyweight work with recovery periods of either low intensity exercise such as walking at a slow pace or complete rest.

This phase introduces you to the basic bodyweight exercises and progresses your volume slightly each week. Cardio is broken up into two parts. Rest 30 60 seconds between sets. For a beginner s workout to be effective the full body program should incorporate high volume training increased intensity and workout splits to achieve significant muscular gains also known as hypertrophy.

Steady state cardio and intervals on the weekends do any longer moderately paced workout walking swimming cycling etc to stay active and improve endurance. As i ve previously explained the 1 key to getting positive results from your workout routine is progressive overload. Most workout plans are. Feature includes detailed diet plan and cardio schedule along with a 4 day upper lower muscle building split.

Perform the following routine three times per week on nonconsecutive days such as monday wednesday and friday. Let s say that for one of the exercises in your workout routine let s call it exercise xyz you are currently lifting 50lbs. Let s also say that your program calls for you to do 3 sets of 8 reps for exercise xyz. If your bodyweight circuit workout uses the same exercise reps and workout time you re getting.

It can also be applied to cardiovascular fitness programs creating physiological changes that affect aerobic metabolism and the cardiorespiratory system. Next set up your training weights by calculating your 70 75 percent max. While you could use any cardio equipment rower bike elliptical below. The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments.

A simplistic progressive overloading program is just the trick. You cannot hit the running trail run intervals or boot camp it in the same manner over and over without upping the ante gradually. The progressive overload principle doesn t apply just to lifting weights to increase muscle growth and strength.