The Best 6 Day Steady State Cardio Plan with PDF

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

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 TypeCardio
Cardio TypeLISS
Sessions/WeekSix
Duration/Session30-45 minutes
Target GenderMales and Females
Suitable Age Group16-50 years
Program Duration8-12 weeks

At The Gym

ExerciseDurationIntensityRest
Treadmill10-15 minutes40-60% of MHR2-minute
Stationary Bicycling5-10 minutes50-60% of MHR2-minute
Elliptical Trainer5-10 minutes50-60% of MHR2-minute
Battle Rope15-30 sec x 560-70% of MHR

At Home

ExerciseActivity
Jumping Jacks15-second x 3-4 sets
High Knee Taps15-second x 3-4 sets
Mountain Climbers15-second x 3-4 sets
Squat Jacks10 reps x 3-4 sets
Flutter Kicks15-second x 3-4 sets
Crossbody Mountain Climber15-second x 3-4 sets
Forearm Plank45-second x 3-4 sets

At The Gym

ExerciseDurationIntensityRest
Incline Treadmill Walk10-minute40-60% of MHR2-minute
Stationary Bicycling10-minute50-60% of MHR2-minute
Rowing Machine10-minute50-60% of MHR2-minute
Jumping Rope200-300 reps50-70% of MHR

At Home

ExerciseActivity
Jumping Jacks15-second x 3-4 sets
Burpees6-8 reps x 3-4 sets
Mountain Climbers15-second x 3-4 sets
Jumping Split Squat5 reps per leg x 3 sets
Standing Cross Knee to Elbow10 reps per side x 3-4 sets
Shoulder Taps10 taps per side x 3-4 sets
Side Plank30-second per side x 3 sets

At The Gym

ExerciseDurationIntensityRest
Treadmill Walk20-minute50-70% of MHR2-minute
Stationary Bicycling10 minute50-60% of MHR2-minute
Elliptical Cross Trainer10-minute50-60% of MHR2-minute
Wall Ball Shots100 repsAt your own pace

At Home

ExerciseActivity
Jumping Jacks15-second x 3-4 sets
Bear Crawl30-second x 3-4 sets
Mt. Climbers15-second x 3-4 sets
Squat Jacks10 reps x 3 sets
Flutter Kicks15-second x 3-4 sets
Shoulder Taps10 taps per side x 3-4 sets
Spider Crawl30-second x 3 sets

At The Gym

ExerciseDurationIntensityRest
Incline Treadmill Walk10-15 minutes40-60% of MHR2-minute
Stationary Bicycling5-10 minutes50-60% of MHR2-minute
Elliptical Trainer5-10 minutes50-60% of MHR2-minute
Jumping Rope30 reps x 5 sets50-70% of MHR

At Home

ExerciseActivity
Burpees5 reps x 3-4 sets
High Knee Taps15-second x 3-4 sets
Reverse Crunches10 reps x 3-4 sets
Superman Raises10 reps x 3-4 sets
Flutter Kicks15-second x 3-4 sets
Push-ups6-8 reps x 3-4 sets
Forearm Plank45-second x 3-4 sets

At The Gym

ExerciseDurationIntensityRest
Treadmill Jog20-minute40-60% of MHR2-minute
Stationary Bicycling5-minute50-60% of MHR2-minute
Rowing Machine5-minute50-60% of MHR2-minute
Elliptical Trainer5-minute50-60% of MHR

At Home

ExerciseActivity
Jumping Jacks15-second x 3-4 sets
High Knee Taps15-second x 3-4 sets
Mountain Climbers15-second x 3-4 sets
Squat Jacks10 reps x 3-4 sets
Flutter Kicks15-second x 3-4 sets
Crossbody Mountain Climber15-second x 3-4 sets
Forearm Plank45-second x 3-4 sets

At The Gym

ExerciseDurationIntensityRest
Incline Treadmill Walk15-minute40-60% of MHR2-minute
Stationary Bicycling10-minute50-60% of MHR2-minute
Elliptical Cross Trainer10-minute50-60% of MHR2-minute
Jumping Rope200-300 reps50-70% of MHR

At Home

ExerciseActivity
Jumping Jacks15-second x 3-4 sets
Burpees6-8 reps x 3-4 sets
Mountain Climbers15-second x 3-4 sets
Jumping Split Squat5 reps per leg x 3 sets
Standing Cross Knee to Elbow10 reps per side x 3-4 sets
Shoulder Taps10 taps per side x 3-4 sets
Side Plank30-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.

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Author
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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