Intermediate 4-Day Cardio Workout

General Guidelines

• Intensity: Aim for 70–85% of your maximum heart rate during high-intensity intervals (challenging but you can talk in short sentences).
• Equipment: None required; use a timer (phone or watch) for intervals.
• Rest: Take 30–60 seconds between sets or as noted. Stay hydrated.
• Form: Prioritize proper form to avoid injury. Modify moves if needed (e.g., knee push-ups or low-impact variations).
• Schedule: Perform on non-consecutive days (e.g., Monday, Tuesday, Thursday, Friday) for recovery.

Day 1: Lower Body & Cardio Focus (35 minutes)

Warm-Up (5 minutes)

• 1 min: High knees (moderate pace)
• 1 min: Butt kicks
• 1 min: Walking lunges with arm circles
• 2 min: Dynamic stretches (leg swings, torso twists)

Main Workout (25 minutes)

Circuit (repeat 4 times, ~6 min per round, 1 min rest between rounds)

• 1 min: Jump squats – Lower into a squat, explode upward, land softly. Modify: Regular squats.
• 1 min: Mountain climbers – In plank, drive knees to chest rapidly.
• 1 min: Walking lunges – Step forward into a lunge, alternate legs, keep core tight.
• 1 min: Burpees – Squat, plank, push-up, jump. Modify: Step back instead of jumping.
• 1 min: Skater jumps – Leap side-to-side, land on one leg, mimic skating. Modify: Side steps.
• 1 min: High-intensity run in place – Sprint pace, pump arms.

Cool-Down (5 minutes)

• 2 min: Slow walking (in place or around)
• 3 min: Static stretches (quad stretch, hamstring stretch, calf stretch)

Day 2: Upper Body & Core Cardio (35 minutes)

Warm-Up (5 minutes)

• 1 min: Arm circles (30 sec forward, 30 sec backward)
• 1 min: Jumping jacks (moderate pace)
• 1 min: Cat-cow stretches
• 2 min: Dynamic stretches (arm swings, side lunges)

Main Workout (25 minutes)

Circuit (repeat 4 times, ~6 min per round, 1 min rest between rounds)

• 1 min: Push-ups – Standard or on knees, keep core engaged.
• 1 min: Plank shoulder taps – In plank, tap opposite shoulder, alternate, no hip rocking.
• 1 min: Tricep dips (using floor) – Sit with knees bent, lift hips, bend elbows to lower.
• 1 min: High knees – Run in place, knees to hip height.
• 1 min: Bicycle crunches – Lie on back, alternate elbow to opposite knee.
• 1 min: Shadow boxing – Throw punches (jabs, crosses) fast, move feet.

Cool-Down (5 minutes)

• 2 min: Slow arm swings and marching in place
• 3 min: Static stretches (chest opener, tricep stretch, seated twist)

Day 3: Full-Body HIIT Cardio (35 minutes)

Warm-Up (5 minutes)

• 1 min: Butt kicks
• 1 min: Side-to-side hops
• 1 min: Walking lunges with torso rotation
• 2 min: Dynamic stretches (hip circles, arm swings)

Main Workout (25 minutes)

HIIT Circuit (repeat 5 times, ~5 min per round, 45 sec rest between rounds)

• 30 sec: Burpee with tuck jump – Burpee, end with high jump tucking knees. Modify: Regular burpee.
• 30 sec: Plank jacks – In plank, jump feet in/out like jumping jacks. Modify: Step feet.
• 30 sec: Alternating reverse lunges – Step back into lunge, alternate legs.
• 30 sec: Fast feet – Quick, small steps in place, stay low.
• 30 sec: Russian twists – Sit, lean back, twist torso side-to-side, feet off or on ground.
• 30 sec: Sprint in place – Max effort, pump arms.

Cool-Down (5 minutes)

• 2 min: Slow marching with deep breathing
• 3 min: Static stretches (hip flexor stretch, side stretch, spinal twist)

Day 4: Core & Agility Cardio (35 minutes)

Warm-Up (5 minutes)

• 1 min: High knees
• 1 min: Lateral shuffles (side-to-side steps)
• 1 min: Inchworms (walk hands to plank, walk feet to hands)
• 2 min: Dynamic stretches (leg swings, torso rotations)

Main Workout (25 minutes)

Circuit (repeat 4 times, ~6 min per round, 1 min rest between rounds)

• 1 min: Plank to downward dog – From plank, lift hips to downward dog, return to plank.
• 1 min: Lateral hops – Jump side-to-side over imaginary line, stay low.
• 1 min: V-ups – Lie on back, lift legs/torso to form a V, lower slowly. Modify: Single-leg V-ups.
• 1 min: Star jumps – Squat, jump, spread arms/legs into star shape. Modify: Jumping jacks.
• 1 min: Side plank (30 sec each side) – Hold side plank, keep hips lifted. Modify: On knees.
• 1 min: Sprint in place with arm swings – High-intensity, powerful arm movement.

Cool-Down (5 minutes)

• 2 min: Slow walking with arm circles
• 3 min: Static stretches (child’s pose, seated forward fold, side stretch)

Additional Notes

• Progression: After 2–3 weeks, increase rounds (e.g., 5 instead of 4) or reduce rest time (e.g., 45 sec instead of 1 min) if too easy.
• Recovery: On rest days, consider light activity like walking or yoga.
• Nutrition Tip: Fuel with a balanced meal (carbs + protein) 1–2 hours before and a protein-rich snack post-workout.
• Safety: Pause if dizzy or overly fatigued, hydrate, and consult a doctor if you have health concerns.

This routine balances cardio intensity with full-body engagement, targeting legs (Day 1), upper body/core (Day 2), full-body HIIT (Day 3), and core/agility (Day 4).