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Cardio and Strength training Plan

A combined cardio and strength training workout plan can be an effective way to lose weight and improve overall fitness. 


Here is an example of a workout plan for beginners:

Monday:

  • Warm-up: 5-minute jog or walk
  • Cardio: 15-minute HIIT workout (30 seconds of intense exercise such as jumping jacks or mountain climbers, followed by 30 seconds of recovery)
  • Strength training: 3 sets of 8-12 reps of bodyweight exercises such as squats, lunges, and push-ups
  • Cool-down: 5-minute walk or stretching

Tuesday:

  • Warm-up: 5-minute jog or walk
  • Cardio: 20-minute cycling or swimming
  • Strength training: 3 sets of 8-12 reps of dumbbell exercises such as bicep curls, tricep extensions and shoulder press
  • Cool-down: 5-minute walk or stretching

Wednesday: Rest day

Thursday:

  • Warm-up: 5-minute jog or walk
  • Cardio: 20-minute circuit training (exercises such as jumping jacks, squats, lunges, push-ups, sit-ups, and jump rope)
  • Strength training: 3 sets of 8-12 reps of bodyweight exercises such as planks, leg raises, and bridges
  • Cool-down: 5-minute walk or stretching

Friday:

  • Warm-up: 5-minute jog or walk
  • Cardio: 20-minute cycling or swimming
  • Strength training: 3 sets of 8-12 reps of dumbbell exercises such as deadlifts, rows, and lunges
  • Cool-down: 5-minute walk or stretching

Saturday: Rest day

Sunday:

  • Warm-up: 5-minute jog or walk
  • Cardio: 30-minute yoga or stretching
  • Strength training: 3 sets of 8-12 reps

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