A cardio workout plan that is suitable for weight loss needs to balance intensity, frequency, and variety. How to create a cardio workout plan for 1 week includes:
High intensity days (2-3 times/week)
Incorporate short bursts of high-intensity interval training (HIIT) to maximize calorie burn and effectiveness. For example, alternate 30 seconds of sprinting with 90 seconds of walking for 20-30 minutes.
Steady workouts (2-3 times/week)
Spend a few days doing steady-state cardio like running, swimming, or brisk walking. These sessions should last 30-60 minutes, keeping your heart rate at a fat-burning level (60-70% of maximum).
Cardio helps you achieve your weight loss efforts by directly supporting a calorie deficit, the foundation of effective fat loss.
This exercise burns calories during the workout, boosting your metabolism for hours afterward.
Cardio also strengthens the heart and lungs, making it easier for you to perform higher intensity exercises and maintain them for longer periods of time.
Regular cardio exercise also helps reduce stress and curb emotional eating by releasing endorphins.
Active recovery or low impact cardio (1-2 times/week)
To improve blood circulation and aid recovery, do activities such as yoga, gentle cycling or walking at a moderate pace.
Rest day (1 day)
Allow your body to fully recover by resting. This allows your muscles to relax and recover.
