Cardio Workouts

Cardio-focused workouts for adults who want better endurance, improved work capacity, and sustainable fat-loss support using practical interval and steady-state conditioning.
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Set load units

Workout 1

5 exercises9 sets

Mixed-Modal Cardio Progression Template

Cardio, Glutes, Hamstrings, Abdominals, Quadriceps, Chest, Triceps

A cardio template that combines running intervals, machine conditioning, and short mixed-modality finishers. Progress weekly by adding small duration blocks or a modest intensity increase while keeping quality movement.

  1. 1
    Running Intervals
    1Exercise

    Running Intervals

    • 118m

    Run hard bouts near RPE 8, then recover at easy jog/walk pace before the next repeat.

  2. 2
    Rowing Machine Steady Effort
    2Exercise

    Rowing Machine Steady Effort

    • 112m

    Keep strokes long and consistent; prioritize leg drive and neutral spine.

  3. 3
    Jump Rope Cadence Block
    3Exercise

    Jump Rope Cadence Block

    • 18m

    Keep jumps small, stay tall, and rotate rope from wrists rather than large shoulder circles.

  4. 4
    Kettlebell Swing
    anatomy
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    4Exercise

    Kettlebell Swing

    Rest 1m 15s

    • 120 reps x 12 kg
    • 218 reps x 16 kg
    • 315 reps x 20 kg

    Hinge from hips, snap glutes hard, and keep shoulders packed. If back tightness appears, lower load immediately.

  5. 5
    Burpee
    anatomy
    anatomy
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    5Exercise
    Burpee

    Rest 1m

    • 112 reps x 0 kg
    • 210 reps x 0 kg
    • 38 reps x 0 kg

    Land softly, keep trunk braced, and step down instead of jumping if impact tolerance is limited.