8 Week Cardio Workout Plan For Gym Goers With Free Pdf Day 1: hiit. warm up slow paced light treadmill jogging 5 minutes. barbell squats 5 sets of 10 reps. overhead press 5 sets of 10 reps. hiit treadmill sprinting 30 seconds all out, 30 seconds light x 5 rounds. hiit elliptical training 30 seconds all out, 30 seconds light x 5 rounds. Here are some of the examples of 15 minute abdominal workouts you can include in your cardio gym workout program. part 1. mountain climbers – 30 seconds work, 30 seconds rest. standard crunches – 10 reps, 30 seconds rest. alternate heel taps – 10 reps side, 30 seconds rest. reverse crunches – 10 reps, 45 seconds rest.
Gym Cardio Workout Plan Pdf A Comprehensive Guide Cardi For hypertrophy, lift weight at around 40 60% of your 1rm, and for strength, lift at more than 50 90% of your 1rm. so here’s the six day ppl workout schedule: day 1: chest, shoulder, triceps (part 1 – hypertrophy) day 2: back, biceps, forearms. day 3: legs and core. To embark on a successful 4 week weight loss challenge, start by setting realistic goals of 1 2 pounds per week, ensuring a sustainable approach. to lose weight, it’s important to eat fewer calories than your body needs. by cutting back on 250 500 calories per day, you can lose around 0.5 to 1 pounds every week. Jogging in place engages various muscles throughout the body, especially the legs, and helps improve strength and endurance. how to: stand upright in the hip width stance and start jogging by simply moving your arms and legs. 3. squat. the squat is an excellent exercise to incorporate into your cardio workout. 8 10 mph = hiit target speed. 10 12 mph = extremely fast, for advanced runners. warm up. 5 minutes of light walking on a treadmill (2 3 mph) 2 minutes of dynamic stretching (leg kicks, walking toe touches, knee grabs, trunk rotations, etc.) workout. run for 2 minutes at a pace you can comfortably run for 5 minutes.
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