Cardio Workouts

Week 1-2

 

• Jump Rope

 

• How-To: Jump rope at a steady pace for 1-2 minutes.

• Frequency: 3 times a week.

• Progression: Increase time by 30 seconds every 2 weeks.

 

• Bodyweight Circuit

 

• Exercises: Jumping jacks, mountain climbers, high knees.

• Duration: 20 minutes.

• Frequency: 3 times a week.

• Progression: Increase duration by 5 minutes every 2 weeks.

 

Week 3-4

 

• Burpees

 

• How-To: From a standing position, drop into a squat, kick your legs back into a plank, perform a push-up, then return to standing and jump.

• Duration: 1 minute.

• Frequency: 3 times a week.

• Progression: Increase duration by 30 seconds every 2 weeks.

 

• Interval Training

  • How-To: Alternate between high-intensity exercise (e.g., running) and low-intensity recovery (e.g., walking).

  • Duration: 20 minutes.

  • Frequency: 3 times a week.

  • Progression: Increase high-intensity intervals every 2 weeks.

 

Week 5-6

 

• Agility Ladder Drills

 

• How-To: Perform various footwork drills using an agility ladder.

• Duration: 20 minutes.

• Frequency: 3 times a week.

• Progression: Increase the complexity of drills every 2 weeks.

 

• Stair Climbing

  • How-To: Climb stairs at a steady pace for 20-30 minutes.

  • Frequency: 3 times a week.

  • Progression: Increase duration or pace every 2 weeks.

 

Week 7-8

 

• Cycling

 

• How-To: Cycle at a moderate pace for 30 minutes.

• Frequency: 3-4 times a week.

• Progression: Increase duration or resistance every 2 weeks.

 

• Dance Workout

 

• How-To: Participate in a dance-based cardio workout.

• Duration: 30 minutes.

• Frequency: 3 times a week.

• Progression: Increase intensity or duration every 2 weeks.

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USEFUL EQUIPMENT

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Jump Rope

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Agility Ladder

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Exercise Bike

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