How To Create A Cardio Program A Detailed Beginner S Guide Note: if weight is a specific health concern for you, talk to your doctor before starting a routine that involves cardio and strength training for weight loss. week 1: weight loss exercise plan week one features a full body circuit workout, a heart pumping cardio workout, and a strengthening arm workout spaced out with active recovery days. If you must modify, slow down so you complete at least three circuits. swap in different circuit training routines on alternate weeks. day 4: walk for 40 minutes. day 5: repeat the dumbbell workout from day 2; walk 30 to 40 minutes. day 6: rest. day 7: walk for 40 minutes or take a rest day. this beginner weight loss workout routine gives you.
Cardio And Weight Training Schedule For Weight Loss Pdf A Beginner S Beginners on this program will do four cardio sessions a week for 20 30 minutes per session at the zone 2 pace. 20 minutes is the minimum, but if you have time to do 30, then you should. you will perform these sessions after your weight training. so, you will train with weights first, then do cardio after. 1. push up: uses every push muscle in your body (chest, shoulders, triceps) 2. bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core) 3. bodyweight row: works every “pull” muscle and helps prepare you for a pull up! 4. pull up or chin up: the best “pull” exercise in history!. Day 4: low intensity cardio for at least 20 minutes. day 5: interval training conditioning. equipment: plyometric box, slam ball. perform the following exercises for 15 seconds at a hard pace. Aim to complete 20 30 minutes of cardio on separate days, or after your strength training if you have to. choose a type of cardio that you enjoy the most. if you don’t like it you’re less likely to fit it into your week. and remember, use this workout plan for 4 8 weeks and then make sure you change your routine.
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