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4-Week Cardio Workout Program

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FACT CHECKED
  Published on May 20th, 2021
  Reading time: 4 minutes
  Last modified May 20th, 2021
cardio program

This 4-Week Cardio Training Workout Program was designed to help you kick start your cardiovascular health and optimize fat loss. This program gradually increases in intensity and length. All high-intensity interval training (HIIT) and low-intensity interval training (LISS) protocols are suggestions and can be swapped with different circuits based on individual preference, as long as they meet the time requirements. A list of sample HIIT and LISS videos/workout classes (outside of the ones within the program) can be found at the end of this program.

Every person will start this program at a different starting point and with different goals. It is important to keep this in mind and mold the program around yourself and your own needs. If you find yourself too tired or too sore, lower the intensity. If you find that the workouts are not challenging enough, increase the intensity and reduce the rest time. It is important to manipulate the program around your goals and needs.

When selecting a low-intensity (LISS) exercise make sure to keep in mind the intensity level best suited for you. Each week has a segmented highlighted that is suggested based on beginner progression, but remember to take it at your own pace, this is just a suggestion.

Active Recovery

Active recovery is a type of exercise that is low-intensity and meant to follow a harder or heavy workout. Rather than remaining sedentary, active recovery is meant to get you moving, without over-training. Examples of active recovery activities include walking, hiking, and yoga.

Dynamic Mobility

This is a form of stretching, but you are not holding a specific posture. Instead, you are constantly moving. Examples of dynamic mobility include arm circles and shoulder rolls. Dynamic mobility should be completed before a workout instead of static stretching.

HIIT

High-Intensity Interval Training (HIIT) is a cardio workout that is designed to elevate your heart rate for a short period of time with bursts of exercise, followed by a short rest (hence the name interval training). HIIT is extremely intense, which is why it is only around 30 minutes. Traditional HIIT is typically formatted with 20 seconds of exercise, followed by 10 seconds or rest, or 45 seconds of exercise, followed by 15 seconds of rest.

LISS

Low-Intensity Steady State (LISS) is a low-intensity cardio workout. Because it is completed at such a low intensity, these exercise can be performed for 30-60 minutes or more. Examples of LISS activities include walking and light jogging.

Reps

Reps is short for repetitions. This is the number of times you will complete a specific exercise within 1 set. For example, 3×6 on push-ups means you will complete 3 sets of 6 pushups.

Rest (days)

Rest days are days where you will not complete a formal exercise routine. Instead, you should practice active recovery, meaning you are not completely sedentary, but you are also not training.

Rest Time

The time period you should between sets of an exercise.

Set

A group of a specific number of repetitions. For example, 3×8 on pulls-ups means you will complete 3 sets of 8 pullups.

Static Stretching

This is what you think of when you think of traditional stretching. You will be holding a specific stretch for an extended period of time. Static stretching should not be performed before an exercise, but rather after.

Warm Up

Before every workout, you should spend 5-10 minutes warming up. This means you are getting your body moving and blood flowing. This is a good time to practice dynamic mobility and/or foam rolling (myofascial release).

Examples of warm-up exercises are below:

    • Jog in place
    • Jumping jacks
    • Arm circles
    • Shoulder rolls
    • Hip circles (invisible hula hoop)
    • Knee circles
    • Ankle circles
    • Side to side twists
    • Toe taps
    • Kicks
    • Bodyweight squats
    • Bodyweight lunges

Don’t know where to start? Here is a Youtube video you can follow along with: workout warmup video.

Cool Down

After every workout you should practice a 5-10 minute cool-down routine. This will help you slowly and safely lower your heart rate. This is a good time to practice static stretching. Examples of cool-down exercises are below:

    • Low runners lunge
    • Sit and reach
    • Toe touch
    • Standing quad stretch
    • Calf stretch
    • Straddle stretch
    • Overhead triceps stretch
    • Spinal twist
    • Splits
    • Pigeon pose
    • Butterfly pose

Don’t know where to start? Here is a Youtube video you can follow along with: workout cooldown video.

Week 1 Schedule

Complete the weekly HIIT cardio circuit or choose your own that meets the time criteria. Choose a form of low intensity cardio from the list.

Day

1

2

3

Exercise

LISS Cardio

HIIT Cardio

LISS Cardio

Time

30 minutes

20 minutes

30 minutes

Week 1 LISS Cardio

Week 1 HIIT Cardio

Week 2 Schedule

Complete the weekly HIIT cardio circuit or choose your own that meets the time criteria. Choose a form of low-intensity cardio from the list.

Day

1

2

3

4

Exercise

HIIT Cardio

LISS Cardio

HIIT Cardio

LISS Cardio

Time

20 minutes

30 minutes

20 minutes

30 minutes

Week 2 LISS Cardio

week 2 liss cardio

Week 2 HIIT Cardio

Week 3 Schedule

Complete the weekly HIIT cardio circuit or choose your own that meets the time criteria. Choose a form of low-intensity cardio from the list.

Day

1

2

3

4

Exercise

HIIT Cardio

LISS Cardio

HIIT Cardio

LISS Cardio

Time

20 minutes

30 minutes

20 minutes

45 minutes

Week 3 LISS Cardio

week 3 liss

Week 3 HIIT Cardio

week 3 hiit

Week 4 Schedule

Complete the weekly HIIT cardio circuit or choose your own that meets the time criteria. Choose a form of low-intensity cardio from the list.

Day

1

2

3

4

Exercise

HIIT Cardio

LISS Cardio

HIIT Cardio

LISS Cardio

Time

20 minutes

30 minutes

20 minutes

45 minutes

Week 4 LISS Cardio

week 3 liss

Week 4 HIIT Cardio

week 4 hiit

Congratulations on completing this 4-week cardio workout program!

Share your workout progress on social media and tag @ketogeniccom for a chance to be featured!

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