The Ultimate 4-Week Zone 3 Cardio Workout Plan with PDF

A man doing Zone 3 Cardio

Performing aerobic exercises at 65-80% of the maximum heart rate (MHR) is considered Zone 3 cardio.

Cardio is performed at different heart rate zones, ranging from 1 to 5. Zone One is the highest form of cardio, while Zone 5 involves sprinting.

In this article, I’ll discuss Zone 3 cardio and share an ultimate routine that you can use to enhance your fitness level and physical appearance.

Zone 3 cardio’s primary goals are to maximize endurance, build up mental toughness, encourage fat loss, maintain a healthy heart, and prepare for high-intensity training.

Zone 3 Cardio Examples

Well, any exercises that are done at around 65-80% of maximum heart rate can be a part of the Z3 workout; here are some popular exercises you can integrate into your Zone 3 training program:

  • Treadmill Run
  • Biking
  • Elliptical Trainer
  • Rowing Machine
  • Boxing Punches
  • Jumping Rope
  • Battle Rope Waves
  • Swimming

4-Week Zone 3 Training Program to Build Endurance

Zone 3 Workout Training
  • Monday – Workout
  • Tuesday – OFF
  • Wednesday – Workout
  • Thursday – OFF
  • Friday – Workout
  • Saturday – OFF
  • Sunday – OFF

This program involves workouts for all fitness enthusiasts, whether you train at home, in the gym, or outdoors.

It will have three sessions per week, each lasting 30 minutes.

Professional Tip: If you can’t maintain the intensity for the period outlined in this program, I recommend splitting the exercise duration into multiple rounds.

Warm-up: I also suggest performing steady cardio for the first few minutes before starting your main workout.

Monday

At The Gym

  • 12-minute Treadmill @65-75% kmph
  • 6-minute Stationary Bike @65% MHR
  • 6-minute Elliptical Trainer @65% MHR
  • 6-minute Rowing Machine @65-75% MHR

At Home

  • 15-second Jumping Jacks
  • 15-second Mountain Climber
  • 10 Squat Jacks
  • 20 Shoulder Taps (10 per side)
  • 20 High Knee Taps (10 per side)
  • 10-12 Push-ups
  • 2-minute rest
  • Perform as many rounds as possible in 30 minutes.

Outdoor

  • Running
  • Stationary Biking
  • Jumping Rope
  • Swimming
  • Do all or some exercises for 30 minutes.

Wednesday

At The Gym

  • 12-minute Treadmill @65-75%
  • 6-minute Stationary Bike @65%
  • 6-minute Elliptical Trainer @65%
  • 6-minute Punching Bag @65-75%
  • 4-minute Battle Rope Waves @70-80%

At Home

  • 5-6 Burpees
  • 15-second Crossbody Mountain Climber
  • 6-8 Squat – Roll – Squat
  • 12 Standing Cross Knee to Elbow (6 per side)
  • 10 Jumping Lunges (5 reps per leg)
  • 12 Snowboard Hops (6 reps per side)
  • 2-minute rest
  • Perform as many rounds as possible in 30 minutes.

Outdoor

  • Running
  • Stationary Biking
  • Jumping Rope
  • Swimming
  • Do all or some exercises for 30 minutes.

Friday

At The Gym

  • 10-minute Treadmill @65-75% kmph
  • 5-minute Stationary Bike @65% MHR
  • 10-minute Rowing Machine/Sled Training @65% MHR
  • 100 Wall Ball Shots @65-75% MHR

At Home

  • 15-second Ankle Hops
  • 15-second Jumping Jacks
  • 15-second Mountain Climber
  • 20 Shoulder Taps (10 per side)
  • 10 Criss Cross Squat Jacks
  • 15-second Side Drills
  • 2-minute rest
  • Perform as many rounds as possible in 30 minutes.

Outdoor

  • Running
  • Stationary Biking
  • Jumping Rope
  • Swimming
  • Do all or some exercises for 30 minutes.

Who Can Do Zone 3 Workout?

Zone-3 is moderate to high-intensity cardio suitable for those who have been working out for a while and want to torch fat, increase endurance, and enhance body composition.

I don’t recommend it to people who are new to training, have been under observation for any health issue, or looking to gain a lot of muscles.

How Often Should You Perform Z3 Cardio?

Several studies, including the U.S. Department of Health and Human Services, suggest that performing moderate-intensity cardio, like Zone 3, 150 minutes per week, is an efficient way to enhance cardiovascular fitness and reduce the risk of chronic illness over time.1 Ito S. (2019). High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World Journal of Cardiology, 11(7), 171–188. https://doi.org/10.4330/wjc.v11.i7.171, 2Global Recommendations on Physical Activity for Health. Geneva: World Health Organization; 2010. 4, National Library of Medicine

So, train five times weekly if you train 30 minutes per day and thrice a week if you train 50 minutes per session.

Is Zone 3 Cardio Effective for Fat Loss?

Yes, Zone 3 cardio relies on fats, carbs, and proteins for energy. An excellent article published by the Cleveland Clinic has shown that about 45% of the calories you burn during Zone Three are fat.3 Heart Rate Zones Explained – Cleveland Clinic

The best thing is that it annihilates more calories in less time than zones 1 and 2; plus, it has an afterburn effect, which means your body will keep burning calories for hours even after you complete your workout.

Download The Workout PDF

References

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

Table of Contents

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search