Cardio Blast: Endurance & Fat Loss Plan
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
Intermediate
Program Duration
5 Week
Days Per Week
5 Days/week
Time Per Workout
45 minutes
Equipment Required
Jump Rope, Treadmill
Target Gender
Other
Boost cardiovascular health and shed fat with high-energy workouts.
Features interval training, steady-state cardio, and circuit workouts to enhance endurance and promote fat loss. Each session uses dynamic, heart-pumping moves to build stamina and fire up your metabolism.
Metabolic Burner: Jump Circuit
| Exercise | Sets | Reps |
| Jumping jack | 3 | 30 seconds |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Punches | 3 | 15--20 |
| Jump Rope | 3 | 30-60 seconds |
| Dumbbell Cossack Squat | 3 | 8-12 per leg |
| Burpees | 3 | 10-12 |
| Zig Zag Hops Plyometric Exercises | 3 | 10-15 |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
| Cross Body Mountain Climber | 3 | 20 |
| Shoulder Tap Push up | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| cat cow | 3 | 15-20 |
Steady Cardio Core
| Exercise | Sets | Reps |
| Run in Place | 3 | 1 |
| Jump Rope | 3 | 30-60 seconds |
| High Knees | 3 | 30 seconds |
| Bicycle Crunch | 3 | 15--20 |
| Lying Floor Leg Raise | 3 | 15 |
| Plank | 3 | 1 |
| Single Arm Circles | 2 | 1 Min each |
| Dumbbell Side Bend | 3 | 12 |
| Flutter Kicks | 3 | 20 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Kneeling T Spine Rotation | 3 | 10 |
HIIT Fire Intervals
| Exercise | Sets | Reps |
| Jumping jack | 3 | 30 seconds |
| Burpees | 3 | 10-12 |
| Mountain Climber | 3 | 20 |
| Jump Rope | 3 | 30-60 seconds |
| Boxer Shuffle Cardio | 3 | 60 Sec |
| Walking High Knee Lunges | 3 | 10-15 |
| Cross Body Mountain Climber | 3 | 20 |
| Superman exercise | 3 | 12-15 |
| Plank Knee to Elbow | 3 | 15 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| cat cow | 3 | 15-20 |
Cardio Sculpt
| Exercise | Sets | Reps |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Plyo Jacks | 3 | 10-15 |
| Jump Rope | 3 | 30-60 seconds |
| Push up Toe Touch | 3 | 10-12 |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
| Dumbbell Side Bend | 3 | 12 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Bird Dog | 3 | 12-15 |
| Oblique Floor Crunches | 3 | 15 |
| Plank | 3 | 1 |
| Single Arm Circles | 3 | 12-15 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
Total Body Burnout
| Exercise | Sets | Reps |
| Jumping jack | 3 | 30 seconds |
| Jump Rope | 3 | 30-60 seconds |
| Mountain Climber | 3 | 20 |
| Shadow boxing workout | 3 | 1-2 minutes |
| Heel Touch Side Kick Squat | 3 | 8-12 per leg |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Cross Body Mountain Climber | 3 | 20 |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Lying Floor Leg Raise | 3 | 15 |
| Supine Spinal Twist | 3 | 15-30 sec |
