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Aerobic Workout Plan
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Aerobic Workout Plan

30 Days / 3 Days per Week / Intermediate
  • Improve Cardio
  • Get Ripped
  • Lose Weight
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WORKOUT VIDEO
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Aerobic Conditioning Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 30 None
2 12 None
2 10 None
2 10 None
Push-Up   Video icon
2 12 None
Crunch   Video icon
2 15 None
Plank   Video icon
2 00:01:00 None
2 15 None
2 20 None
Burpee   Video icon
2 10 None
2 10 None
2 10 None

Notes:

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

Aerobic Strength Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 30 None
2 10 None
2 12 None
2 8 None
2 00:00:15 None
2 12 None
2 20 None
2 20 None
2 10 None
2 12 None
2 12 None

Notes:

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

Aerobic Fitness Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 30 None
2 12 None
2 12 None
Burpee   Video icon
2 10 None
2 20 None
2 18 None
Push-Up   Video icon
2 12 None
2 12 None
2 12 None
1 15 None
2 15 None
2 8 None
2 8 None

Notes:

The goal of this workout is to keep moving the whole time. That is why there are not scheduled rest times in between exercises. If you need to take 10-15 seconds rest between an exercise that is okay, but try to keep moving as best as you can. Also if you need to take a water break after completing a round that is fine. Try not to take more then 2-3 minutes rest though.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Calves blue Glutes blue Chest blue Quads blue Triceps blue Lowerback blue Hamstrings blue Abs blue Forearms blue Hipflexors blue Middleback blue Shoulders blue Neck blue Traps blue Biceps blue Lats blue Groin blue Outerthighs blue Quads orange Abs orange Chest orange Hamstrings orange Obliques orange
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