5 Day Gym Cardio Workout Plan for Weight Loss (with PDF)

Are cardiovascular exercises a regular part of your daily routine? If you’re aiming for weight loss or fat burning, incorporating cardio workouts can be highly effective. Whether you’re hitting the gym or exercising at home, implementing a structured cardio workout plan is crucial for achieving your weight loss goals.

Cardiovascular exercises elevate your heart rate, thereby increasing calorie expenditure and facilitating fat loss. When combined with a balanced diet and strength training, cardio workouts form a potent formula for achieving sustainable weight loss and improving overall well-being.

Our 5-day cardio workout plan offers a structured approach to your weight loss journey. This plan encompasses a diverse range of cardio exercises to keep your body challenged and engaged throughout the week.

From high-intensity interval training (HIIT) to steady-state running and cycling, each session is strategically designed to optimize fat-burning and enhance cardiovascular endurance.

For those seeking guidance on incorporating cardio routines into their gym sessions or home workout routines, our cardio workout plan is essential.

Advantages of Incorporating Cardio Workouts for Weight Loss

• Weight Loss and Fat Burning: Cardio workouts are renowned for their ability to burn calories and shed excess fat. By engaging in regular cardio sessions, you can create a calorie deficit, leading to weight loss and a leaner physique.
• Improved Endurance and Stamina: Consistent cardio training gradually increases your endurance and stamina, allowing you to perform physical activities for longer durations without fatigue. This heightened endurance translates to improved performance in various aspects of life, from daily tasks to athletic endeavors.
• Enhanced Cardiovascular Health: Cardiovascular exercises such as running, cycling, and swimming strengthen the heart muscle, improve blood circulation, and lower blood pressure, reducing the risk of heart disease and stroke.
• Mood Enhancement and Stress Reduction: Cardio exercises stimulate the release of endorphins, neurotransmitters that promote feelings of happiness and well-being. Additionally, regular cardio workouts have been shown to reduce stress, anxiety, and symptoms of depression, leading to improved mental health and overall quality of life.
• Increased Metabolism: High-intensity cardio workouts, such as interval training, elevate your metabolism both during and after exercise. This “afterburn effect,” known as excess post-exercise oxygen consumption (EPOC), causes your body to continue burning calories at an elevated rate even after you’ve finished your workout.
• Better Sleep Quality: Engaging in cardio exercises regularly can improve sleep quality and duration^[1], helping you fall asleep faster and enjoy deeper, more restorative sleep cycles.
• Improved Lung Function: Cardiovascular exercises challenge the respiratory system, increasing lung capacity and efficiency. Over time, this leads to improved oxygen delivery to the muscles and enhanced overall respiratory function.
• Reduced Risk of Chronic Diseases: Regular cardio exercise has been linked to a decreased risk of developing chronic diseases such as type 2 diabetes, certain types of cancer, and osteoporosis^[2]. By maintaining a consistent cardio routine, you can significantly improve your long-term health and well-being.
• Enhanced Athletic Performance: Cardiovascular exercises play a crucial role in athletic performance, whether you’re a competitive athlete or simply enjoy recreational sports^[3]. Improved cardiovascular endurance allows you to perform at your peak for longer durations, giving you a competitive edge on the field, court, or track.

Common Mistakes to Avoid When Doing Cardio Workouts

• Skipping Strength Training: Cardio is good for your heart and burns calories, but if you don’t do strength training, you might lose muscle which in turn slows down your metabolism. Doing strength exercises helps you keep your muscles, speed up your metabolism, and help to improve your overall physique.
• Overdoing Cardio: Doing too much cardio without taking rest days can make you tired, perform worse, and get hurt more easily. It’s important to take rest days and give your body enough time to recover.
• Skipping Warm-Up and Cool-Down: If you don’t include warm-up and cool-down exercises, you might get hurt more easily or feel sore. Always incorporate a warm-up before exercising and engage in stretches after exercising for a proper cool-down for your body to aid in recovery.
• Doing Only One Type of Cardio Exercise: Doing only one type of cardio can get boring and make your progress stop. Try different things like running, biking, HIIT, and circuit training to keep your workouts fun and work different muscles.
• Insufficient Nutrition and Hydration: Inadequate nutrition and hydration can lead to feelings of fatigue, poor performance, and slower recovery. Eat foods with carbs, protein, and good fats, and drink enough water before, during, and after workouts to do your best.

5 Day Gym Cardio Workout Routine for Weight Loss

In our gym cardio workout routine, each day presents a dynamic and challenging workout designed to ignite your metabolism and enhance your overall cardiovascular endurance. From high-intensity interval training to long-distance running, this comprehensive plan leaves no stone unturned in targeting every muscle group and pushing your limits to new heights.

By incorporating a variety of cardio exercises, including interval running, cycling, and bodyweight circuits, you’ll experience a transformative effect on your body, from increased muscle tone and definition to improved stamina and endurance.

Whether you’re a seasoned athlete or just starting on your fitness journey, this plan is tailored to accommodate all fitness levels and goals.

Day-1: HIIT

• Warm-up- Slow-Paced Light Treadmill Jogging- 5 Minutes
• Barbell Squats- 5 sets of 10 reps
• Overhead Press- 5 sets of 10 reps
• HIIT Treadmill Sprinting- 30 seconds all out, 30 seconds light x 5 rounds
• HIIT Elliptical Training- 30 seconds all out, 30 seconds light x 5 rounds
• Jumping Jacks- 5 sets of 40-60 seconds
• High Knees- 5 sets of 40-60 seconds
• Mountain Climbers- 5 sets of 40-60 seconds
• Cool Down- Slow-Paced Light Treadmill Jogging and stretching- 5 Minutes

Day- 2: Cycling

• Warm-up- Slow-Paced Light Treadmill Jogging- 5 Minutes
• Bench Press- 5 sets of 12-15 reps
• T-bar Rows- 5 sets of 12-15 reps
• 30-45 minutes of cycling at moderate intensity
• Cool Down- 5 minutes of light cycling and stretching

Day-3: HIIT

• Warm-up- 5 minutes of dynamic stretching
• Med Ball Squat Throw: 5 sets of 30 seconds ON, 30 seconds rest
• Jumping Jacks: 5 sets of 30 seconds ON,30 seconds rest
• Burpees: 5 sets of 30 seconds ON, 30 seconds rest
• Jump Squats: 5 sets of 30 seconds ON, 30 seconds rest
• High Knees: 5 sets of 30 seconds ON, 30 seconds rest
• Medicine Ball Rotational Slams: 5 sets of 30 seconds ON, 30 seconds rest
• Cool down: 5 minutes of light cycling and stretching

Day-4: Rest

Day-5: Bodyweight Cardio Circuit

• Warm-up: 5 minutes of stretching
• Repeat the Circuit 4-5 times, and take a 1-minute rest after completing the circuit
• Chin Ups: 20 seconds
• Reverse Lunge to High Knee: 20 seconds
• Skipping: 20 seconds
• Push-Ups: 20 seconds
• Mountain Climbers: 20 seconds
• Standing Crossover Toe Touches: 20 seconds
• Jump Squat: 20 seconds
• Crunches: 20 seconds
• Lying Leg Raises: 20 seconds
• Plank: 20-second hold
• Cool Down- 5 minutes of full body stretching

Day-6: Long Distance Run

• Warm-Up- 5 minutes of stretching
• Incline Bench Press- 5 sets of 12-15 reps
• Arnold Press- 5 sets of 12-15 reps
• Moderate Treadmill Running for 30-45 minutes
• Cool Down- 5 minutes of walking and stretching

Day-7: Rest

Progression and Adaptation

Progression and adaptation are essential principles in any workout routine, including our 5-day cardio workout plan. As we consistently engage in cardio exercises, our fitness levels improve, and our bodies become more efficient at performing the workouts.

To ensure continued progress and prevent plateaus, you must incorporate progression and adaptation strategies into your routine. This may involve gradually increasing the intensity, duration, or frequency of your workouts over time.

For example, you can progressively increase the speed or incline during running sessions, or add resistance, or increase the duration intervals, or incorporate more challenging variations of bodyweight exercises.

5 Day Gym Cardio Workout Plan PDF

Feel free to download our complimentary 5 Day Gym Cardio Workout Plan PDF at no cost. You can store it on your phone for easy access during your gym sessions, or print out a copy to keep it handy for future reference.

Don’t miss:

6 Week HIIT Workout Plan with Weights
4 Week Workout Plan for Weight Loss
Dumbbell Workout Routine for Weight Loss
Kettlebell Weight Loss Workout Plan
Kettlebell Circuit Workout Program
Resistance Band Workout Routine for Weight Loss

The Bottom Line

Incorporating a consistent cardio workout routine offers a multitude of benefits that extend far beyond physical appearance.

From improved cardiovascular health, weight management, and increased metabolism to enhanced mood, mental clarity, and even better sleep quality, the advantages of regular cardio training are vast and profound.

By understanding the multifaceted effects of cardio training and implementing a well-rounded workout routine, you not only transform your body but also nurture your mind and spirit.

Reference

1. Jianjun Wu, Dawei Yang, Fan Yang, Exercise may not just be good for sleep; It can also help lower cardiovascular event risk, Current Problems in Cardiology, Volume 49, Issue 1, Part B,2024,102166, ISSN0146-2806,https://doi.org/10.1016/j.cpcardiol.2023.102166.
2. Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012 Apr;2(2):1143-211. doi: 10.1002/cphy.c110025. PMID: 23798298; PMCID: PMC4241367.
3. Davis, W Jackson1; Wood, Daniel T2; Andrews, Ryan G2; Elkind, Les M3; Davis, W Bart4. Concurrent Training Enhances Athletes’ Cardiovascular and Cardiorespiratory Measures. Journal of Strength and Conditioning Research 22(5):p 1503-1514, September 2008. | DOI: 10.1519/JSC.0b013e3181739f9f