Weekly Cardio Plan for Heart Health!

This workout is great for improving your overall heart health! 
💡 Balanced mix of steady-state, low-med-high impact training.
💡 Includes strength-focused cardio for overall fitness.
💡 Can be adjusted based on ability, time and preference.

Scroll down below for a graphic to save to your device! 

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Monday – Steady-State Cardio (Endurance & Heart Health)

• 40-60 min brisk walk OR moderate cycling
• Option: Incline walking or outdoor hike for added challenge
• Effort Level: 6/10 or 60-70% max heart rate. (~220-age=max HR x .60/.70)

Tuesday – Cardio Tabata Circuit (Heart & Fat Burn Boost)

• Warm-Up (5 min): Jump rope, light jogging, or high knees
• Workout (20-25 min Tabata circuit): Repeat 3-4 rounds
  • 30 sec sprint (or jog)→ 60 sec walk (repeat 10-12x) OR 45 sec jump squats → 15 sec rest
  • 45 sec mountain climbers → 15 sec rest
  • 45 sec kettlebell swings (or jumping jacks w/light weights)→ 15 sec rest
• Cool Down (5-10 min): Light stretching

Wednesday – Active Recovery / Low-Impact Cardio

• 30-45 min of walking, elliptical, stretching or yoga
• Focus on keeping the heart rate steady without high exertion

Thursday – Strength + Cardio Combo (Metabolic Training)

• Warm-Up (5 min): Rowing machine or light bodyweight exercises
• Circuit Workout (Repeat 3-4x):
  • 10 burpees (or half burpees)
  • 15 kettlebell swings
  • 12-15 goblet squats
  • 10 push-ups
  • 12 push-ups
  • 30 sec plank hold or plank up downs
• Cooldown (5-10 min): Walking + stretching

Friday – Steady-State Cardio (Heart Strength & Recovery)

• 45-60 min moderate-intensity cycling, walking, or elliptical
• Keep a steady pace without overexertion

Saturday – Tabata or Fun Cardio

• Option 1: Repeat Tuesday’s Tabata
• Option 2: Play a sport (boxing, tennis, soccer, basketball) for 30-45 min
• Option 3: Dance workout or jump rope session

Sunday – Rest / Active Recovery

• Light yoga, stretching, or a 20-30 min casual walk​

Bonus Tips for Success
✔ Track Heart Rate: Use a fitness tracker or manually check pulse. Target 50-85% of max HR for the varying workouts above. 
✔ Hydration & Nutrition: Have a good electrolyte drink such as Aminowise and be sure to fuel with a balanced meals around your workouts. 
✔ Listen to Your Body: Adjust intensity & moves as needed—consistency is key!

With Strength & Love, Missy