How To Do Cardio Workouts

It is important for a body, that in a fitness regimen there are exercises for muscles and cardiovascular system. In other words, it is a bad idea to concentrate only one or the other. I tell now, how you can do cardio workouts besides muscle training.

How To Manage Your Workout Week

I recommend, that you train three days a week muscles and the days between endurance with cardio workouts. The seventh day is rest. It looks like this:
  • Monday: Chest, shoulders and triceps
  • Tuesday: Steady state cardio
  • Wednesday: Back, biceps and forearms
  • Thursday: HIIT cardio
  • Friday: Thighs, calves and abs
  • Saturday: Low intensity cardio
  • Sunday: Rest

Steady State Cardio

With a steady state cardio I mean a such kind of physical activity, which keeps your pulse 40-60 minutes at the level 60-70 %. If maximum pulse is 200, that means your steady state is 120-140 beats per minute. If there is not a pulse meter available, but you are somewhat breathless, but not totally exhausted, OK.

Every aerobic activities suit for a steady state cardio: brisk walking, biking, jogging, swimming, skiing, skating etc.

Steady state cardio workouts increase your aerobic capacity.

HIIT Cardio Workout

HIIT means High Intensity Interval Training. For example after a five-minute warm-up with light level, the trainer takes a fast 30 seconds spurt, then rest 1-2 minutes and perform the same again several times. At the end of intervals he has a five-minute cool-down. The whole workout takes only about 20 minutes.

HIIT cardio workout is possible to do with many equipment and ways. Here are some of them:
When I was very young in the beginning of 1950s, a Czechoslovak long-distance runner Emil Zátopek did very hard intervals. I have read, that he did 100 x 100 + 100. This means, that he run fast 100 meters, then walked next 100 meters and repeated this 100 times, in other words he run/walked 20 kilometers.

HIIT cardio workouts increase your anaerobic capacity and burn fat.

 Low Intensity Cardio

Low-intensity cardio is performed at between 40 and 60 percent of your maximum heart rate. That means you can breathe and discuss normally. I recommend you to use 60-90 minutes for these light activities every Saturday.

Every light activity with a slow tempo suits for a low intensity cardio: walking, biking, swimming, skiing, skating etc.

I think, that the most important advantage is help recover from your week exercises. Low intensity cardio has benefits for your body and mind, too.


I hope, that you have got a suitable cardio workout plan and know now how to do your cardio workouts.

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