Being a fitness enthusiast, I frequently try different training styles to keep challenging and improving my fitness.
Recently, I did one hour of fat-burning cardio a day for 28 days.
I trained for six consecutive days, followed by one full rest day.
I started my first day with a gym cardio machine, followed by bodyweight cardio and circuit weight training on days 2 and 3. I repeated this pattern, then took a day off.
Here’s how I split my 1-hour cardio workout throughout the week:
- Day 1: Gym Cardio Machine
- Day 2: Bodyweight Cardio (with and without equipment)
- Day 3: Weighted Cardio (Free Weights)
- Day 4: Gym Cardio Machine
- Day 5: Bodyweight Cardio
- Day 6: Weighted Cardio
- Day 7: OFF
- Day 8: Repeat
In this article, I’ll share what exercises I did, when I did them, and how they impacted me physically.
Keep reading to learn more if you are also planning to begin the 1-hour cardio cardio.
My 1-Hour Cardio Program for Fat Loss
I did all kind of exercises throughout the month, including treadmill, ellitical, bicyling, jumping rope, bodyweight and weighted cardio.
The combination of different exercises makes my workout interesting while sculpting my body and enhancing my athletic fitness.
Here’s my one-hour cardio program that I do every morning.
1 Hour Gym Machine Cardio
Training at the gym allows you to use various cardio machines to torch calories and burn fat. For example, you can run on the Treadmill or bike.
| Exercise | Intensity | Duration |
|---|---|---|
| Treadmill | 50-60% of MHR (8-10 KM/H) | 30-40 mins |
| Bicycling | 50-60% of MHR | 10-15 mins |
| Elliptical Trainer | 50-60% of MHR | 10-15 mins |
Alternate exercise options for you:
- Rowing Machine Workout
- Assault Fitness Air Bike
- Stair Master
Bodyweight 1 Hour Cardio
This bodyweight cardio involves performing no-equipment exercises, such as burpee and mountain climber, and equipment-based exercises, such as Farmer’s Walk, Battle Rope Waves, and Med Ball Slam.
| Exercise | Intensity | Duration |
|---|---|---|
| Burpees | 8-10 sets of 6-8 reps | 10-12 mins |
| Mountain Climber | 8-10 sets of 15 seconds each | 10-12 mins |
| Farmer’s Walk | 6-10 sets of 30 seconds each | 10-12 mins |
| Battle Rope Waves | Rest as much as you want b/w sets | 10-12 mins |
| Med Ball Slam | As many times as possible | 10-12 mins |
Alternate exercise options for you:
- 20-Minute Full Body LISS Cardio
- 15-Minute Abs Workout
- 15-Minute Heavy Bag Boxing Workout
- 15-Minute Sled Training
60-Minute Weighted Cardio
It is based on circuit training which involves performing a series of different exercises in a row.
Usually circuit traning doesn’t involve resting between exercises. However, since it will be a one-hour session, I suggest taking 45 to 60 seconds of break between exercises and 2-3 minutes of rest between rounds.
Perform as many rounds as possible in 60 minutes.
| Exercises | Activity |
|---|---|
| Kettlebell Swings | 15-20 reps |
| Dumbbell Squat Jacks | 10-12 reps |
| Dumbbell Push Press | 10-12 reps |
| Walking Lunges | 10 reps per leg |
| Barbell/DB Hang Clean | 10-12 reps |
| Half Kneeling Low to High Chop | 10 reps per side |
Alternate exercise options for you:
- Dumbbell Rowing
- Dumbbell Thruster
- Arm Changing Kettlebell Swing
- Dumbbell Snatches
- Lateral Hip Dips
Results After 30 Days of My Experiment
It was challenging to do cardio for one hour almost every day for a month, but it helped me enhance my endurance and get me lean.
I lost around 2.5 kilograms with little or no changes in my diet.
Due to the lack of resistance training, I also lost a bit of my muscle mass.
So, I recommend that you do cardio in the morning and resistance training twice a week in the evening.
Resistance training will prevent muscle loss while helping you stay strong and aesthetic.
Besides working out, you should also focus on your diet if you want to lose weight.
The following resources might help:
- 70 Low Carb Food List for Weight Loss
- List of 53 Low-Calorie Foods for Fat Loss
- My 7-Day Intermittent Fasting Diet and Workout Plan
- 12-Week Meal Plan to Lose Weight
Frequently Asked Questions (FAQs)
You might have some questions related to the article.
Is One Hour Cardio a Day Too Much?
It depends on your fitness level, goal, and, most importantly, the intensity of your cardio workout.
For example, I’ve been training for a while, and my body can sustain one hour of low to medium-intensity cardio (below 70% of Max Heart Rate).
But if you haven’t done long cardio sessions before, I suggest consulting with a professional before starting this program.
Who Can Do Cardio for One Hour Daily?
Anyone who has been training for a while and wants to build endurance, increase fat loss, improve cardiovascular fitness, and sculpt their physique can do one hour of cardio a day.
However, since it is a long training session, I highly suggest confirming with a doctor before you begin this if you have any health condition.
Is Cardio Enough to Lose Weight?
Doing cardio one hour a day burns considerable calories but can also make you feel more hungry, and if you end up eating all the calories that you burn, you’ll never lose weight. Besides cardio, resistance training, and a low-calorie meal plan are needed to recompose your body.
