Getting fit is a choice, you can even exercise at steady pace to keep yourself fit and young.
In this article, I’ve shared an ultimate 6-day steady state cardio for those looking for an easy way to maintain a healthy weight and enrich cardiovascular fitness.
This program involves cardio program for both those who go to the gyms and who train at home without equipment.
How to Perform Steady State Cardio?
Low-intensity steady-state (LISS) cardio involves performing exercises at a low heart rate, typically 50 to 60 percent of the maximum heart rate (MHR), which is calculated by subtracting 220 from one’s age.
Steady State cardio involves basic exercises, such as walking, jogging, cycling, climbing stairs, squatting, etc.
It is an excellent way to enhance cardiovascular fitness, maintain a healthy weight, and keep you fit and active.
In this article, I’ve designed a 6-day steady-state cardio plan for those who are looking for an easy-to-follow and effective routine.
It is suitable for all age groups, from teenagers to older adults. Whether you’re a male or female you can follow this routine to stay fit.
6-Day Steady State Cardio Plan
| Exercise Type | Cardio |
| Cardio Type | LISS |
| Sessions/Week | Six |
| Duration/Session | 30-45 minutes |
| Target Gender | Males and Females |
| Suitable Age Group | 16-50 years |
| Program Duration | 8-12 weeks |
Day 1
At The Gym
| Exercise | Duration | Intensity | Rest |
|---|---|---|---|
| Treadmill | 10-15 minutes | 40-60% of MHR | 2-minute |
| Stationary Bicycling | 5-10 minutes | 50-60% of MHR | 2-minute |
| Elliptical Trainer | 5-10 minutes | 50-60% of MHR | 2-minute |
| Battle Rope | 15-30 sec x 5 | 60-70% of MHR | – |
At Home
| Exercise | Activity |
|---|---|
| Jumping Jacks | 15-second x 3-4 sets |
| High Knee Taps | 15-second x 3-4 sets |
| Mountain Climbers | 15-second x 3-4 sets |
| Squat Jacks | 10 reps x 3-4 sets |
| Flutter Kicks | 15-second x 3-4 sets |
| Crossbody Mountain Climber | 15-second x 3-4 sets |
| Forearm Plank | 45-second x 3-4 sets |
Day 2
At The Gym
| Exercise | Duration | Intensity | Rest |
|---|---|---|---|
| Incline Treadmill Walk | 10-minute | 40-60% of MHR | 2-minute |
| Stationary Bicycling | 10-minute | 50-60% of MHR | 2-minute |
| Rowing Machine | 10-minute | 50-60% of MHR | 2-minute |
| Jumping Rope | 200-300 reps | 50-70% of MHR | – |
At Home
| Exercise | Activity |
|---|---|
| Jumping Jacks | 15-second x 3-4 sets |
| Burpees | 6-8 reps x 3-4 sets |
| Mountain Climbers | 15-second x 3-4 sets |
| Jumping Split Squat | 5 reps per leg x 3 sets |
| Standing Cross Knee to Elbow | 10 reps per side x 3-4 sets |
| Shoulder Taps | 10 taps per side x 3-4 sets |
| Side Plank | 30-second per side x 3 sets |
Day 3
At The Gym
| Exercise | Duration | Intensity | Rest |
|---|---|---|---|
| Treadmill Walk | 20-minute | 50-70% of MHR | 2-minute |
| Stationary Bicycling | 10 minute | 50-60% of MHR | 2-minute |
| Elliptical Cross Trainer | 10-minute | 50-60% of MHR | 2-minute |
| Wall Ball Shots | 100 reps | At your own pace | – |
At Home
| Exercise | Activity |
|---|---|
| Jumping Jacks | 15-second x 3-4 sets |
| Bear Crawl | 30-second x 3-4 sets |
| Mt. Climbers | 15-second x 3-4 sets |
| Squat Jacks | 10 reps x 3 sets |
| Flutter Kicks | 15-second x 3-4 sets |
| Shoulder Taps | 10 taps per side x 3-4 sets |
| Spider Crawl | 30-second x 3 sets |
Day 4
At The Gym
| Exercise | Duration | Intensity | Rest |
|---|---|---|---|
| Incline Treadmill Walk | 10-15 minutes | 40-60% of MHR | 2-minute |
| Stationary Bicycling | 5-10 minutes | 50-60% of MHR | 2-minute |
| Elliptical Trainer | 5-10 minutes | 50-60% of MHR | 2-minute |
| Jumping Rope | 30 reps x 5 sets | 50-70% of MHR | – |
At Home
| Exercise | Activity |
|---|---|
| Burpees | 5 reps x 3-4 sets |
| High Knee Taps | 15-second x 3-4 sets |
| Reverse Crunches | 10 reps x 3-4 sets |
| Superman Raises | 10 reps x 3-4 sets |
| Flutter Kicks | 15-second x 3-4 sets |
| Push-ups | 6-8 reps x 3-4 sets |
| Forearm Plank | 45-second x 3-4 sets |
Day 5
At The Gym
| Exercise | Duration | Intensity | Rest |
|---|---|---|---|
| Treadmill Jog | 20-minute | 40-60% of MHR | 2-minute |
| Stationary Bicycling | 5-minute | 50-60% of MHR | 2-minute |
| Rowing Machine | 5-minute | 50-60% of MHR | 2-minute |
| Elliptical Trainer | 5-minute | 50-60% of MHR | – |
At Home
| Exercise | Activity |
|---|---|
| Jumping Jacks | 15-second x 3-4 sets |
| High Knee Taps | 15-second x 3-4 sets |
| Mountain Climbers | 15-second x 3-4 sets |
| Squat Jacks | 10 reps x 3-4 sets |
| Flutter Kicks | 15-second x 3-4 sets |
| Crossbody Mountain Climber | 15-second x 3-4 sets |
| Forearm Plank | 45-second x 3-4 sets |
Day 6
At The Gym
| Exercise | Duration | Intensity | Rest |
|---|---|---|---|
| Incline Treadmill Walk | 15-minute | 40-60% of MHR | 2-minute |
| Stationary Bicycling | 10-minute | 50-60% of MHR | 2-minute |
| Elliptical Cross Trainer | 10-minute | 50-60% of MHR | 2-minute |
| Jumping Rope | 200-300 reps | 50-70% of MHR | – |
At Home
| Exercise | Activity |
|---|---|
| Jumping Jacks | 15-second x 3-4 sets |
| Burpees | 6-8 reps x 3-4 sets |
| Mountain Climbers | 15-second x 3-4 sets |
| Jumping Split Squat | 5 reps per leg x 3 sets |
| Standing Cross Knee to Elbow | 10 reps per side x 3-4 sets |
| Shoulder Taps | 10 taps per side x 3-4 sets |
| Side Plank | 30-second per side x 3 sets |
How Often Should You Perform Steady Cardio?
You can do steady state cardio every day of the week. However, try to keep the duration up to one hour if you exercise daily.
Can Steady State Cardio Increase Fat Loss?
No, only steady cardio won’t accelerates fat loss but it can help you maintain. You need to include zone-2 cardio, high-intensity interval training, and resistance training along with reducing your calorie consumption to maximize weight loss.
