If you’re looking for an interesting and effective cardio gym workout plan that keeps you motivated, enhances your fitness level, and helps you get in shape, you can check out this 8 week cardio workout plan.
From treadmill and dumbbell to elliptical cross trainer and plyometric, I’ve included various workouts in this program to make it interesting, effective, and challenging for you.
Doing cardio helps you lose weight1Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial-2 – PMJ Journals (Obesity Silver Spring), improves your cardiovascular health, boosts your muscular strength and endurance, increases longevity, keeps you energized as well as recover your muscles after a strenuous workout session.
Cardio Gym Workout Program Summary
| Exercise Type | Aerobic |
| Program Duration | 8 Weeks |
| Frequency Per Week | 3 Days a Week |
| Program Goal | Enhance Aerobic Fitness and Weight Loss |
| Target Gender | Male and Female (16-45) |
| Workout Level | Beginner to Intermediate |
| Daily Workout Duration | 30 minutes |
Additional Information:
- Exercises: I’ve included ten different types of workouts in this 8-week cardio workout program.
- Who can follow this program? Cardio is a simple way to get fit. It helps you burn fat, tone up muscles, and improve your overall health. It is suitable for all fitness enthusiasts, regardless of age group and gender. So anyone who wants to improve their fitness can do this cardio workout plan.
- Who cannot use this program: Cardio is excellent for all. However, if you’ve injury, cardiovascular related health issues, or if you’re pregnant, you should avoid it. Too much cardio is also bad for those who want to put on lots of muscles. So its best to consult with your doctor and trainer before you start this program.
Related: The Ultimate 6-Week HIIT Workout Plan with Free PDF
The 10 Best Cardio Exercises for Gym Workout
There are many workouts you can do to improve your aerobic fitness, such as running on the treadmill, stationary bicycling, or even bodyweight cardio without equipment. Here I’ve shared the ten exercises you can incorporate into your workout regime.
- Treadmill Run
- Stationary Bicycling
- Elliptical Cross Trainer
- Core Workout
- Full Body Low-intensity steady state (LISS)
- Dumbbell Cardio
- Rowing Machine
- Jumping Rope
- HIIT Cardio
- Plyometric Cardio
Exercise #1 – Treadmill Run
Running on the treadmill is a great way to increase your heart rate, boost endurance, and burn calories.
The treadmill allows you to adjust the intensity of exercise so you can run at the right pace.
The study suggests that running has beneficial effects on body mass, body fat, heart health, VO2max, and HDL cholesterol in physically inactive adults.2Hespanhol Junior LC, Pillay JD, van Mechelen W, Verhagen E. Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults. Sports Med. 2015 Oct;45(10):1455-68. doi: 10.1007/s40279-015-0359-y. PMID: 26178328; PMCID: PMC4579257.
So, irrespective of your age and fitness level, you can include the treadmill run in your cardio workout routine.
Here’s how to complete 10 or 15 minutes of treadmill running.
- 1-min jog at 40 percent of your maximum heart rate (MHR)
- 2-min run at 60% of your MHR
- 2-min jog at 40% of your MHR
- 3-min run at 70% of your MHR
- 2-min jog at 40% of your MHR
- 3-min run at 60% of your MHR
- 2-min jog at 40% of your MHR
- Estimated Calories Burned: 120-150
How to calculate the maximum heart rate? To calculate your heart rate, subtract your age from 220. For example, if you’re 30, then your maximum heart rate would be 220-30= 190 beats per minute (bpm). This means that 40% of your MHR would be 76 bpm, and 70% would be 133 bpm.
Exercise #2 – Stationary Bicycling
Bicycling is another excellent cardio exercise that helps enhance aerobic fitness, strengthen lower body muscles, and improve overall fitness.
It is suitable for all fitness enthusiasts. Whether you want to burn significant calories or just warm yourself up, you can do stationary biking as a cardio exercise for your better health.
Here’s an example of 10-minute bicycling cardio.
| Duration | Intensity |
|---|---|
| 2-min | 50% of your MHR |
| 3-min | 60% of your MHR |
| 2-min | 50% of your MHR |
| 3-min | 70% of your MHR |
Estimated Calories Burned: 100-120
Exercise #3 – Elliptical Cross Trainer
The elliptical cross trainer is one of the excellent machines you can use to do cardio at the gym. It helps develop the lower body muscles, ramp up your endurance and metabolism, and burn decent calories in a quick time.
You can do cardio on the elliptical cross trainer for 10 minutes at your own pace and intensity.
The faster you do, the more calories you burn, and vice versa.
Approximately 100 to 120 calories you’ll burn in 10 minutes.
Exercise #4 – Core Workout
If you want to focus on your core muscle particularly, you can perform this workout. The core-specific cardio helps strengthen and tone your abdominal muscles, improve posture, and provide stability to your lower back. as well as improve balance, flexibility, strength, and endurance.
Here are some of the examples of 15-minute abdominal workouts you can include in your cardio gym workout program.
Part 1
- Mountain Climbers – 30 seconds work, 30 seconds rest
- Standard Crunches – 10 reps, 30 seconds rest
- Alternate Heel Taps– 10 reps/side, 30 seconds rest
- Reverse Crunches – 10 reps, 45 seconds rest
- Forearm Front Plank – 60-sec, 45 seconds rest
- Bicycle Crunches – 10 reps, 45 seconds rest
- Cross Knee to Elbow Plank– 10 reps/side, 45 seconds rest
- Lying Leg Raise – 10 reps/side, 45 seconds rest
- Russian Twist– 20 seconds work, 45 seconds rest
- Bird Dog Plank – 5 seconds hold each side x 5, 45 seconds rest
Part 2
- Mountain Climbers – 30 seconds work, 30 seconds rest
- Reverse Crunch – 30 seconds work, 30 seconds Rest
- Forearm Plank – 45 seconds hold, 15 seconds rest
- Side Plank– 20-sec/side, 30 seconds rest
- V-ups Crunches– 20 seconds work, 40 seconds rest
- Mountain Climbers – 30 seconds work, 30 seconds rest
- Knee To Outside Elbow Plank – 20 seconds work, 40 seconds rest
- Flutter Kicks – 20 seconds of work, 40 seconds of rest
- Cable Crunches – 10 reps, 45 seconds rest
- High to Low Cable Woodchop – 10 reps/side, 45 seconds rest
Part 3
- Mountain Climbers – 30 seconds work, 30 seconds rest
- Bird Dog – 20 seconds hold each side, then 20 seconds rest.
- Flutter Kicks – 20 seconds work, 40 seconds rest
- V Sit Hold – 20 seconds work, 40 seconds rest
- Tabletop Crunch – 20 seconds work, 40 seconds rest
- Hanging Knee Raise – Do as many reps as possible in two sets
- Side Hip Raise – 20 seconds work, 40 seconds rest
- Crouch Hover Plank – 45 seconds hold, 15 seconds rest
- Extended Plank – 30 seconds hold, 15 seconds rest
- Alternate Heel Taps– 10 reps/side, 30 seconds rest
You can perform them interchangeably on your different training days.
Also check out: Best HIIT Core Workout
Exercise #5 – Low-intensity Steady State
If you want to get the most out of your training, then the low-intensity steady state is a great way to go. It is excellent for people who are new to exercise because it’s easy on the body and doesn’t require any equipment.
The LISS improves cardiovascular fitness, muscle strength, and endurance., but it won’t burn as many calories as high-intensity interval training (HIIT).
Here’s a 20-30 minute low-intense full-body cardio routine you can incorporate into your 8-week cardio workout plan.
Perform two to three rounds.
| Exercise | Activity | Rest |
|---|---|---|
| High Knees | 20-sec | 45-sec |
| Mountain Climbers | 20-sec | 45-sec |
| Jumping Jacks | 20-sec | 45-sec |
| Pushups | 10-20 reps | 45-sec |
| Jump Squat | 10 reps | 45-sec |
| Crunches | 10-20 reps | 45-sec |
| Burpees | 8-12 reps | 60-sec |
| Flutter Kicks | 20-sec | 45-sec |
| Alternate Heel Taps | 10 reps/side | 45-sec |
| Lateral Lunges | 10 reps/side | 45-sec |
Exercise #6 – Dumbbell Cardio
You can also do cardio with dumbbells. Doing cardio with dumbbells helps build and tone muscles while burning significant calories.
It may be challenging, but it helps you boost strength, endurance, and power as well as lowers blood sugar and body fat percentage.
Here is an example of a 20-minute dumbbell cardio that you can do at the gym or at home.
| Exercise | Activity | Rest |
|---|---|---|
| Thrusters | 10 reps | 1-min |
| Push Press | 10 reps | 1-min |
| Step-up | 10 reps | 1-min |
| Man Maker | 10 reps | 1-min |
| Dumbbell Swings | 10 reps | 1-min |
| Dumbbell Cluster | 10 reps | 1-min |
| Dumbbell Squat | 10 reps | 1-min |
Exercise #7 – Rowing Machine
Rowing is an excellent cardio exercise to increase cardiovascular endurance and stamina and build muscle mass. It is an effective, low-impact exercise that works your entire body and help you get in shape.
Here’s an example 15-minute rowing workout:
| Duration | Intensity | Rest |
|---|---|---|
| 2-min | 50% of your MHR | 1-min |
| 2-min | 60 % of your MHR | 1-min |
| 2-min | 50% of your MHR | 1-min |
| 2-min | 70 % of your MHR | 1-min |
| 2 min | 50% of your MHR | 1-min |
If you want to do rowing for longer, you can check out this rowing machine HIIT program.
Exercise #8 – Jumping Rope
Jumping rope is an excellent cardio exercise for the whole body. It burns fat, strengthens your heart and lungs, builds muscle in your legs, arms, and core (your abs), and increases flexibility and coordination while burning calories at an incredible rate. The best thing is you can do it anywhere at any time.
Here’s an example of 10-minute jumping rope workout.
- 2-minute jumping rope, 1-minute rest
- 90-seconds jumping rope, 1-minute rest
- 1-minute rest, 2 minutes rest
- 2-minute jumping rope, 1-minute rest
Exercise #9 – HIIT Cardio
High-intensity interval Training (HIIT) involves alternating between periods of intense activity and rest, which are known as intervals.
Depending on your fitness level and goals, these intervals can be anywhere from 10 seconds to several minutes long.
HIIT cardio aims to burn significant calories in a short duration, improve overall fitness and get you in shape.
Here’s a sample of 20-minute HIIT cardio that you can include in your gym cardio workout plan.
| Exercise | Activity | Rest |
|---|---|---|
| Burpees | 10 reps | 40 seconds |
| Mountain climbers | 20 seconds | 40 seconds |
| Jump Squat | 8-12 reps | 40 seconds |
| Pushups | 12-15 reps | 40 seconds |
| Box Jumps | 8-12 reps | 40 seconds |
| Crunches | 10-15 reps | 40 seconds |
| Air Squat | 15-20 reps | 60 seconds |
| Leg Raises | 8-12 reps | 40 seconds |
| High Knees | 8-12 reps | 40 seconds |
Related: The Best Weekly HIIT Workout Plan For Newbie & Pro
Exercise #10 – Plyometric Cardio
Plyometric cardio involves intense and explosive movements, such as jumping and bounding. It helps increase muscle strength and power, burn fats, as well as improve cardiovascular fitness. It’s also an excellent way to build muscle and improve athletic performance.
However, doing plyometric exercises can be challenging for beginners. So it’s best to start with LISS followed by HIIT and then plyometric jumps if you’re a newbie.
If you feel should try plyometrics, you can start with this 20-minute plyometric cardio.
| Round 1 | Activity | Rest |
|---|---|---|
| Ankle Hops | 20-sec | 40-sec |
| Squat Jump | 10 reps | 30-sec |
| Jumping Jacks | 10 reps | 30-sec |
| Mountain Climbers | 20-sec | 40-sec |
| Split Jump | 10 reps | 30-sec |
| Skater Jumps | 10 reps | 30-sec |
| Alternating Push Offs | 10 reps | 30-sec |
| Plyo Pushups | 10 reps | 30-sec |
| Vertical Jumps | 10 reps | 30-sec |
| Plyo Lunge | 10 reps | 30-sec |
| Plank Jacks | 10 reps | 30-sec |
| Kneeling Squat Jump | 10 reps | 30-sec |
The Ultimate 8-Week Cardio Exercise Routine to Build Athleticism
This cardio exercise plan involves performing cardio workouts three times weekly.
From machines and body weight to low-intensity and HIIT, it includes a variety of exercises that will keep you motivated while providing decent results over time.
Week 1
Monday
- 15 minutes – Treadmill
- 5 minutes – Stationary Bicycling
- 10 minutes – Core Workout
Wednesday
- 10 minutes – Treadmill
- 5 minutes – Elliptical Cross Trainer
- 15 minutes – Full Body Low-intensity steady state (LISS)
Friday
- 10 minutes – Treadmill
- 5 minutes – Jumping Rope
- 15 minutes – Dumbbell Cardio
Week 2
Monday
- 10 minutes – Treadmill
- 15 minutes – Plyometric Cardio
- 5 minutes – Core Workout
Wednesday
- 10 minutes – Treadmill
- 5 minutes – Stationary Bicycling
- 5 minutes – Rowing/Elliptical Cross Trainer
- 10 minutes – Full Body Low-intensity steady state (LISS)
Friday
- 10 minutes – Treadmill
- 5 minutes – Jumping Rope
- 15 minutes – Dumbbell Cardio
Week 3
Monday
- 10 minutes – Treadmill
- 5 minutes – Stationary Bicycling
- 15 minutes – HIIT Cardio
Wednesday
- 10 minutes – Treadmill
- 15 minutes – Rowing/Plyometric Cardio
- 5 minutes – Core Workout
Friday
- 10 minutes – Treadmill
- 20 minutes – LISS
Week 4
Monday
- 10 minutes – Treadmill
- 5 minutes – Elliptical Cross Trainer
- 15 minutes – Core Workout
Wednesday
- 10 minutes – Treadmill
- 5 minutes – Stationary Bicycling
- 15 minutes – Dumbbell Cardio
Friday
- 5 minutes – Treadmill
- 5 minutes – Stationary Bicycling
- 15 minutes – HIIT Cardio
Week 5
Monday
- 10 minutes – Treadmill
- 10 minutes – Rowing/Plyometric Cardio
- 10 minutes – Core Workout
Wednesday
- 10 minutes – Treadmill
- 5 minutes – Elliptical Cross Trainer
- 15 minutes – Dumbbell Cardio
Friday
- 10 minutes – Treadmill
- 5 minutes – Jumping Rope
- 15 minutes – LISS
Week 6
Monday
- 10 minutes – Treadmill
- 5 minutes – Stationary Bicycling
- 15 minutes – Core Workout
Wednesday
- 10 minutes – Treadmill
- 10 minutes – Elliptical Cross Trainer
- 10 minutes – Rowing/Plyometric Cardio
Friday
- 10 minutes – Treadmill
- 20 minutes – HIIT Cardio
Week 7
Monday
- 5 minutes – Treadmill
- 5 minutes – Stationary Bicycling
- 20 minutes – Dumbbell Cardio
Wednesday
- 10 minutes – Treadmill
- 5 minutes – Elliptical Cross Trainer
- 15 minutes – Core Workout
Friday
- 10 minutes – Treadmill
- 20 minutes – LISS
Week 8
Monday
- 10 minutes – Treadmill
- 5 minutes – Elliptical Cross Trainer
- 15 minutes – Rowing/Plyometric Cardio
Wednesday
- 5 minutes – Treadmill
- 5 minutes – Stationary Bicycling
- 20 minutes – Dumbbell Cardio
Friday
- 5 minutes – Treadmill
- 5 minutes – Elliptical Cross Trainer
- 20 minutes – HIIT Cardio
Download The Gym Cardio Workout Plan PDF
Frequently Asked Questions (FAQs)
What’s the best time to do cardio?
The studies have shown that the timing of exercises depends from person to person. The best time is when, when you feel energetic and enjoy the cardio most, whether it’s morning, afternoon, or evening.
Can you work out on empty stomach?
You can work out in the fasted state as long as you don’t feel faint, woozy, weak, or unsteady during the workout. Working out on an empty stomach may be beneficial for those who want to shed some excess kilos. However, it’s best to have light snacks or pre workout drinks prior to 15-30 minutes of cardio.
Can you modify the program?
You can make changes to this program depending on your goal and the exercises you enjoy the most. For example, if you do not have access to the rowing machine, you can perform elliptical cross trainer or stationary bicycling instead.
Can you do weight training with cardio?
You should definitely do weight training with cardio. Aerobic exercises help develop cardiovascular health, VO2 max, endurance, and metabolism, while weight training is great for developing strength and muscle mass. The combination of both will help you achieve your best physique.
References
- 1Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial-2 – PMJ Journals (Obesity Silver Spring)
- 2Hespanhol Junior LC, Pillay JD, van Mechelen W, Verhagen E. Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults. Sports Med. 2015 Oct;45(10):1455-68. doi: 10.1007/s40279-015-0359-y. PMID: 26178328; PMCID: PMC4579257.
