2 Hour Cardio and Strength Workout Plan with PDF

2 Hour Cardio Workout Plan

I’ve seen many fitness enthusiasts who love exercising two hours a day. Working out two hours in a single session can be too much. But, more is not always bad if you know how to train more. A long training session must be designed in the best possible way that can elicit the best results without hurting yourself.

In this article, I’ll share a method that will help you design the best 2 hour cardio and strength workout plan. I’ll also hand out samples of two hour gym and home workout routines that can enhance your fitness level.

From males and females, anyone who wants to lose weight or build muscles can follow these workout programs.

Is it Ok to Train for 2 Hours?

Two hours is a long duration for exercising. If you’re planning to work out for two hours in one session, you should keep several things in mind, including your diet, lifestyle, goal, and fitness level.

If you train more, you’ll have to consume more nutritious foods, especially protein, you’ll have to give your muscles decent time for recovery, you must have good cardiovascular health, and your training plan should be well-crafted.

You must include a combination of low-intense cardio, strength training, and stretching exercises in your 2 hour workout program.

If you have a specific to achieve, then only you should train two hours a day, otherwise 60 minutes is enough.

How to Design a 2-Hour Workout Routine?

Working out two hours a day can be great if your workout plan is well-crafted.

A 2 hour workout routine must include a combination of a dynamic warm-up, low-impact cardio, strength training, and post-workout stretching.

Here’s how you can divide the two hour gym workout:

  • 10-minute Dynamic Warm-up
  • 60-minute Weight Training (+5 minutes break)
  • 30-minute Cardio (+5 minutes rest)
  • 10-minute Static Exercises

10-minute Dynamic Warm-up

You can do various dynamic exercises to increase your heart rate and blood flow and prepare your muscles for lifting weights.

Examples of the best exercises for dynamic warm-up:

  • Straight leg marches
  • Leg Swings (front and lateral)
  • Ankle Hop
  • Hip Cradles
  • Lateral Lunges
  • Jumping Jacks
  • Thoracic spine rotations
  • Pushups
  • Hip Circles
  • Mountain Climbers
  • Lunges with a Torso Twist
  • High Knees
  • Jumping Lunges
  • Bear Crawls
  • Knee Tap Pushups
  • Inchworm

60-minute Weight Training

Lifting weights is a crucial part of both muscle-building and weight-loss training. Strength workout bolsters muscles and joints, builds quality lean mass, and helps build a firm physique.

You can split your weight training into multiple parts to hit every muscle group from the upper to the lower body.

The push-pull-legs (PPL), upper-lower split, and hybrid splits are popular examples of resistance training splits.

30-minute Cardio Workout

There are various exercises you can do in your cardio part, such as treadmill run, stationary bicycling, cross trainer, and bodyweight cardio exercises.

10-minute Static Exercises (Post-workout stretching)

Post-workout stretching helps reduce muscle soreness after intense weight lifting. You can perform various static stretching exercises, such as upward-facing dog, cobra pose, low lunge, 90/90 hip stretch, superman, and pigeon stretch.

Please note: If your primary goal is to lose weight, you can do cardio for 40 minutes and a strength workout for one hour.

2 hour gym workout plan

By creating a workout plan with this pattern, you can utilize your time efficiently and achieve the best results.

The Best 2 Hour Cardio and Strength Workout Plan for Gym Goers

2 Hour Cardio and Weight Training Gym Workout Plan
Plank

Day 1- Monday

10-minute Dynamic Warm-up

  • Front Leg Swings
  • Ankle Hop
  • Hip Cradles
  • Lateral Leg Swings
  • Lateral Lunges
  • Jumping Jacks
  • Mountain Climber
  • 15-second workout, 30 seconds rest, and repeat until ten minutes.

60-minute Weight Training (+5 minutes break)

ExerciseMusclesSetsRepsRest
Flat DB Bench PressChest310-123-min
Incline Hammer Bench PressChest310-123-min
Pec Deck FlyChest312-152-min
Rope PushdownTriceps312-152-min
Lateral Delt RaisesShoulder310-122-min
Calf RaisesCalves315-201-min

30-minute Cardio (+5 minutes rest)

  • 10-minutes Treadmill
  • 5-minutes Stationary Bike
  • 15-minutes Core Workout
    • 15-sec Mountain Climbing
    • 10 Reverse Crunches
    • 10 Sit-ups
    • 10 Leg Raises
    • 45-sec Plank
    • 15-sec Side Plank on each side
    • 15 Flutter Kicks
    • repeat twice

10-minute Post-workout Exercises

  • 15-sec Upward Facing Dog
  • 15-sec Downward Facing Dog
  • 15-sec Superman
  • 15-sec Pigeon Stretch
  • 15-sec Cat-Cow
  • Repeat until 10 minutes

Day 2 – Wednesday

10-minute Dynamic Warm-up

  • Leg Swings
  • Hip Circles
  • Mountain Climbers
  • Lunges with a Torso Twist
  • High Knees
  • Jumping Lunges
  • Bear Crawls
  • Knee Tap Pushups
  • Do it at your own pace.

60-minute Strength Training (+5 minutes break)

ExerciseMusclesSetsRepsRest
Back Squat/Leg Press310-123-min
Lat Pulldown310-123-min
Seated Cable Rowing310-123-min
1-arm Dumbbell Row212-152-min
Barbell Curl212-152-min
Leg Curl315-202-min

30-minute Cardio (+5 minutes rest)

10-minute Static Exercises

  • 15-sec Cobra Pose
  • Bird Dog (10-sec/leg)
  • 15-sec Superman
  • 15-sec Pigeon Stretch
  • 15-sec Cat-Cow
  • 15-sec Glute Bridge
  • Repeat until 10 minutes

Day 3 – Friday

10-minute Dynamic Warm-up

  • Straight leg marches
  • Thoracic spine rotations
  • Leg Swings
  • Hip Circles
  • Ankle Hop
  • Mountain Climbers
  • Inchworm
  • Do it at your own pace.

60-minute Resistance Training (+5 minutes break)

ExerciseMuscleSetsRepsRest
Military PressShoulder310-122-min
Lateral Delt RaisesShoulder310-122-min
Rear Delt FlyShoulder310-122-min
Shoulder ShrugShoulder38-122-min
Romanian DLHamstrings38-102-min
Hip ThrustGlutes38-122-min
Hanging Knee RaisesCore215-201-min

35-minute Cardio

  • Treadmill – 10 minutes
  • Stationary Bike – 5 minutes
  • Bodyweight Cardio – 20 minutes
    • Mountain Climbers
    • Burpee
    • Sit-ups
    • Squats
    • Pushups
    • Ab Wheel Rollout
    • Jumping Jacks
    • Heel touch crunches
    • Plank
    • Side Plank
    • Do it at your own pace for 20 minutes.

10-minute Static Exercises

  • 15-sec Cobra Pose
  • 15-sec Superman
  • 15-sec Downward Facing Dog
  • 15-sec Superman
  • 15-sec Pigeon Stretch
  • 15-sec Cat-Cow
  • Repeat until 10 minutes.

2 Hour Workout Routine to Lose Weight and Build Muscle at Home

If you’re serious about transforming your physique and enhancing your fitness level, you can also follow a 2 hour workout schedule at home. However, you need equipment like dumbbells.

To create a two-hour workout program, I’ve placed exercises into five categories: upper and lower body, core, full-body, and dumbbell workout.

And there’ll be five exercises in one round, and you’ll do one exercise from each category to complete one round.

For example

  • 10 squats for the lower body,
  • 10 pushups for the upper body,
  • 15 sit-ups for the core,
  • 5 burpees for full body and
  • Any dumbbell workout, such as DB floor press ten reps.
  • That’s your one round. I hope it’s clear to you.

So, let’s start with the workout program.

Round 1 – 15 minutes

ExerciseWorkRest
Jump Squats30 seconds1 minute
Kneeling Pushup60 seconds2 minutes
Situp30 seconds1 minute
Burpee60 seconds2 minutes
DB Floor Press15 reps3-4 mins

Round 2 – 15 minutes

ExerciseWorkRest
Stationary Lunges30 seconds1 minute
Bench Dips60 seconds2 minutes
Leg Raises30 seconds1 minute
Man Makers60 seconds2 minutes
One-arm DB Row15 reps3-4 mins

Round 3 – 15 minutes

ExerciseWorkRest
Split Squats30 seconds1 minute
Floor IYT Raises60 seconds2 minutes
Mountain Climber30 seconds1 minute
Squat Thrust60 seconds2 minutes
DB Romanian DL10 reps 3-5 mins

Round 4 – 15 minutes

ExerciseWorkRest
Wall Push-ups60 seconds2 minutes
Glute Bridge30 seconds1 minute
Plank60 seconds1 minute
Jumping Jack30 seconds1 minute
DB Overhead Press15 reps3-5 mins

Round 5 – 15 minutes

ExerciseWorkRest
Lateral Squat60 seconds2 minutes
Bird Dog30 seconds1 minute
Flutter Kicks30 seconds1 minute
Burpee60 seconds2 minutes
DB Deadlift15 reps3-5 mins

Round 6 – 15 minutes

ExerciseWorkRest
Superman pulls60 seconds2 minutes
Calf Raises60 seconds2 minutes
Side Plank30-sec/side1 minute
Man Maker60 seconds2 minutes
DB Pullover10 reps3-5 mins

Round 7 – 15 minutes

ExerciseWorkRest
Reverse Lunges60 seconds2 minutes
Floor IYT Raises30 seconds1 minute
Reverse Crunches30 seconds1 minute
Jumping Jacks60 seconds2 minutes
DB Rear Delt Fly15 reps3-5 mins

Round 8 – 15 minutes

ExerciseWorkRest
DB Leg Curl60 seconds2 minutes
Knee Pushup60 seconds2 minutes
DB Side Bend30 seconds1 minute
Squat Thrust30 seconds1 minute
DB Swings 15 reps3-5 mins

Can Two Hours Workout Increase Weight Loss?

You lose weight when you stay in a calorie deficit. So whether you do 20 minutes of cardio or 2 hours of intense workout, losing weight highly depends on your calorie consumption.

However, the more you work out, the more calories you burn. So it will help you stay in a calorie deficit. 1Role of Physical Activity for Weight Loss and Weight Maintenance – Diabetes Spectrum

Exercises also boost endurance, strength and improve the quality of life. 2Health benefits of aerobic exercise – National Institue of Health Database

So, doing 2 hours long workout session can help you lose weight and improve cardiovascular health and quality of life over time.

However, exercises alone will not significantly reduce body fat percentage.

You can eat low calories food that’ll fill you up and help you lose fat without making you feel hungry.

Moreover, you can try time-restricted fasting to speed up weight loss. There are various ways you can follow to reduce weight. But you’ll have to embrace those habits in your lifestyle.

2 Hour Cardio and Strength Workout Program PDF


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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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