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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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