2 Hour Cardio Workout Plan with Strength Training

If you work out for two hours in the gym or at home to lose fat, then this article can be helpful for you. Here, I’m going to share 2 hour low-intense cardio and strength training workout plan that will help you lose weight and boost muscle strength.

Is it OK to do cardio for 2 hours?

It’s okay if you do exercises at a slow pace for 2 hours. However, two hours is enough for a person to spend during cardio or aerobic training.

But, if you’re slow; and do low-intense cardio along with resistance training, then doing 2 hours of a workout session is okay unless you don’t force yourself too much. And make sure to give your body proper rest and sleep.

The number of training days depends on you. However, I suggest 3 to 5 days a week.

Related: HIIT vs Steady-State Cardio

2 Hour Cardio and Weight Training Gym Workout Plan For Fat Loss

2 Hour Cardio and Weight Training Gym Workout Plan

Day 1

Bench Press12, 10, and 8 reps3-5 min
Bent-over Row12, 10 & 8 reps3-5 min
Overhead Press12, 10 & 8 reps3-5 min
Leg Press12, 10 & 8 reps3-5 min
Knee PushupsAMRAM x 32-3 min
Core Training10-minutes
Elliptical Trainer5-minutes 5-min

Core Exercises

Work: 30 seconds, Rest: 1 minute

  1. Mountain Climbing
  2. Reverse Crunches
  3. Sit-ups
  4. Leg Raises
  5. Plank – 45-60 seconds
  6. Side Plank – 20-30 seconds
  7. Flutter Kicks
  8. Russian Twist
  9. Mountain Climing
  10. Sit-ups

Day 2

Elliptical Trainer10-minutes5-min
Deadlift6, 5, and 4 reps3-5 min
Lat Pulldown12, 10 & 8 reps3-5 min
Weighted Squat12, 10 & 8 reps3-5 min
Hip Thrust12, 10 & 8 reps3-5 min
Pec Dec FlyAMRAM x 32-3 min
Core Exercises (2)10-minutes
Battle Rope5-minutes5-min
Day 2 of 2-hour cardio and resistance training workout routine

Core Workouts for Day 2

Do each workout for 30 seconds, followed by the 60 seconds rest.

  1. Ab Wheel Roll out
  2. Sit-ups on Bench
  3. Reverse Crunches
  4. Heel Touch crunches
  5. Plank – 45-60 seconds
  6. Side Plank – 20-30 seconds
  7. Dumbbell Side Bend
  8. Cable Crunches
  9. Scissors
  10. Mountain Climbers

Day 3

Bench Press12, 10, and 8 reps3-5 min
One-arm DB Row12, 10, and 8 reps3-5 min
Forward Lunges12, 10 & 8 reps3-5 min
Romanian DL6, 5, & 4 reps 3-5 min
Bodyweight Cardio20-minutes
Elliptical Trainer5-minutes5-min
Treadmill Jog5-minutes

Low-intense 20-minute Bodyweight Cardio

Do as many reps or fast as you can in 15 seconds, followed by 45 seconds rests.

  1. Mountain Climbers x 2
  2. Burpee x 2
  3. Sit-ups x 2
  4. Squats x 2
  5. Pushups x 2
  6. Ab Wheel Roll out x 2
  7. Jumping Jacks x 2
  8. Heel touch cruches
  9. Plank – 45-60 seconds
  10. Side Plank – 20-30 seconds

Two Hour Cardio Workout Routine At Home Combined with Dumbbell Exercises

If you do low-intense exercises, then doing a 2-hour cardio and dumbbell workout program at home will be effective for you.

It will help you burn a good number of calories without torching your heart.

I’ve placed exercises into five categories in the routine: 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

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

Round 2 – 15 minutes

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

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

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

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

Round 6 – 15 minutes

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

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

DB Leg Curl60 seconds2 minutes
Knee Pushup60 seconds2 minutes
DB Side Bend30 seconds1 minute
Squat Thrust30 seconds1 minute
DB Upright Row15 reps3-5 mins

If I do 2 hours of cardio a day, will I lose weight?

You lose weight when you stay in a calorie deficit. So whether you do 20 minutes of cardio or 2 hours of cardio, losing weight is 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 of low-intense cardio will help you lose weight, 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 Training Workout Plan PDF

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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