Wednesday 03 May 2023

Workout Plan: Cardio Blast

Purpose: To improve cardiovascular endurance and burn calories.

Warm Up:

2 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 10 leg overs
  • 10 calf raises
  • 10 mountain climbers

Part A: Cardio Blast

Measure: Metres

4 x 10min AMRAPs:


Row for max meters in 10 minutes.


Bike for max meters in 10 minutes.


Run for max meters in 10 minutes.


  • 20 crunches
  • 20 toe taps
  • 20 sit ups
  • 20 KB slides

Muscle Groups:

  • Cardiovascular system: The entire workout plan focuses on improving cardiovascular endurance and burning calories.
  • Core muscles: The exercises in part D target the abdominal muscles for improved core strength.

This workout plan is ideal for individuals looking to improve their cardiovascular endurance and burn calories. The combination of rowing, biking, and running challenges the cardiovascular system, while the core exercises in part D improve core strength. It is an effective workout plan for those looking to improve their overall fitness and endurance.

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