Intermediate 5-Day Cardio Workout

Day 1: Lower Body & Cardio

Focus: Legs, glutes, and cardiovascular endurance

Duration: 35 minutes

Structure: Circuit format (repeat 3 rounds, ~10 min per round, with 1 min rest between rounds)

1. Jump Squats (1 min): Explosive squats to engage quads and glutes. Land softly to protect joints.
2. Mountain Climbers (1 min): Fast-paced, driving knees to chest to boost heart rate and work core.
3. Lunges with Knee Drive (1 min per leg): Step back into a lunge, then drive the back knee up for dynamic cardio.
4. Skater Jumps (1 min): Lateral jumps to target glutes and improve balance.
5. High Knees (1 min): Run in place, lifting knees to hip height, pumping arms for cardio.
6. Wall Sit (1 min): Hold a static squat against a wall to build quad and glute endurance.

Cool-Down Stretches (5 min): Quad stretch, hamstring stretch, glute figure-four stretch.

Day 2: Upper Body & Cardio

Focus: Chest, shoulders, arms, and cardiovascular endurance

Duration: 35 minutes

Structure: AMRAP (As Many Rounds As Possible) in 25 minutes, followed by cool-down.

1. Push-Ups (45 sec): Standard or knee push-ups to target chest and triceps. Keep core tight.
2. Burpees (45 sec): Full-body move to spike heart rate. Jump high and land softly.
3. Plank Shoulder Taps (45 sec): In plank position, tap opposite shoulder with one hand, alternating, to work shoulders and core.
4. Triceps Dips (using floor or sturdy surface) (45 sec): Bend elbows to lower body, keeping shoulders away from ears.
5. Jumping Jacks (45 sec): Classic cardio to keep heart rate elevated.
6. Inchworms (45 sec): Walk hands out to plank, then back to standing, engaging arms and core.

Rest: 15 sec between exercises, 1 min after each round.

Cool-Down Stretches (5 min): Chest opener, triceps stretch, shoulder stretch.

Day 3: Core & Cardio

Focus: Abs, obliques, lower back, and cardiovascular endurance

Duration: 35 minutes

Structure: Tabata-style (8 rounds of 20 sec work, 10 sec rest per exercise, ~4 min per exercise).

1. Bicycle Crunches (4 min): Alternate elbow-to-knee crunches to hit obliques and abs.
2. Squat Jumps (4 min): Explosive jumps to maintain cardio while engaging core for stability.
3. Plank with Hip Dips (4 min): In forearm plank, dip hips side to side to target obliques.
4. Russian Twists (4 min): Sit with knees bent, lean back slightly, twist torso side to side (use bodyweight only).
5. Sprint in Place (4 min): Mimic sprinting with fast arm and leg movement to spike heart rate.

Rest: 1 min between exercises.

Cool-Down Stretches (5 min): Cat-cow stretch, seated forward fold, spinal twist.

Day 4: Total Body & Cardio

Focus: Full-body integration with cardio emphasis

Duration: 35 minutes

Structure: EMOM (Every Minute on the Minute) for 25 minutes (5 exercises, 5 rounds).

1. Min 1: Burpee Tuck Jumps (45 sec): Burpee with a tuck jump at the top for max cardio.
2. Min 2: Alternating Reverse Lunges (45 sec): Step back, alternate legs, keep core engaged.
3. Min 3: Push-Up to Plank (45 sec): Transition from push-up to forearm plank, alternating.
4. Min 4: High Knees (45 sec): Fast-paced, knees high, arms pumping.
5. Min 5: Superman Hold (45 sec): Lie face-down, lift arms and legs, hold to engage back and glutes.

Rest: Remaining seconds in each minute.

Cool-Down Stretches (5 min): Full-body stretch (quads, hamstrings, chest, back).

Day 5: Agility & Cardio

Focus: Coordination, speed, and cardiovascular endurance

Duration: 35 minutes

Structure: Circuit format (3 rounds, ~10 min per round, 1 min rest between rounds).

1. Lateral Hops (1 min): Hop side to side over an imaginary line to improve agility.
2. Plank Jacks (1 min): In plank position, jump feet out and in like a jumping jack.
3. Single-Leg Hops (30 sec per leg): Hop forward and back on one leg to challenge balance and cardio.
4. Fast Feet (1 min): Quick, small steps in place, staying light on feet.
5. Squat to Side Kick (1 min): Squat, then kick one leg out to the side, alternating legs.
6. Mountain Climbers (1 min): High-intensity finisher to spike heart rate.

Cool-Down Stretches (5 min): Hip flexor stretch, calf stretch, side stretch.