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

Day 1

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

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

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

Round 2 – 15 minutes

Round 3 – 15 minutes

Round 4 – 15 minutes

Round 5 – 15 minutes

Round 6 – 15 minutes

Round 7 – 15 minutes

Round 8 – 15 minutes

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

Related articles:

• 1 Hour Gym Workout To Lose Weight (An Ultimate Plan)

• 4 Week Workout Plan For Weight Loss (With PDF)

• Calisthenics For Weight Loss (Workout And Plan)

References

• 1
  Role of Physical Activity for Weight Loss and Weight Maintenance – Diabetes Spectrum
• 2
  Health benefits of aerobic exercise – National Institue of Health Database