Cardio Workout

Author Steven Mcleod OTA/PTAFitness Level AdvancedType Sport Specific
Days in Plan 4 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 60 Min Intensity: 65%
Day 2 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 60 Min Intensity: 65%
Day 3 - Cardio
Hockey Exercise Picture 1. Hockey
Duration: 60 Min Intensity: 65%
Day 4 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 60 Min Intensity: 65%

With this log you will be able to print off as many sheets as required to track this workout.

Cardio Basics

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