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Workout Plan for Men Cardio Phase 2

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Written by Sam · Filed Under Weight Loss Programs, Workouts & Training  6,915 views

workout plan for men cardio phase

Workout Plan for Men Cardio Phase 2

Wow, we’ve covered Legs & Shoulders in Day 5 of this workout , (Chest & Back in Day 3, plus Arms & Core in Day 1 .

So in Phase 2 all that is left to complete is a moderately intense cardio session which is intended to get you to expand your lungs and improve your efficiency of taking in oxygen and supplying your muscles with this ability to push harder through all your workouts.

You should have had 2 glasses of water within an hour of your workout, cause you’re going to do a lot of sweating in this routine. Here we go…

Workout Plan for Men Phase 2: Day 7 Cardio Routine

  • 2 minutes warming up on treadmill at 1.0 level gradation, 3.5 mph
  • 2 minutes jog at 5.5 mph
  • 1 minute run at 7 mph
  • 2 minutes jog at 5.5 mph
  • 1 minute run at 7.5 mph
  • 2 minutes jog at 5 mph
  • 1 minute run at 7.5 mph
  • 2 minutes jog at 5 mph

    • switch equipment to elliptical or bike machine

  • 5 minutes at moderate intensity
  • 2 minutes at high intensity (you should be really sweating here)
  • 3 minutes at moderate intensity
  • 2 minutes at high intensity
  • 4 minute cool down at low intensity

Nice, now we have a 29 minute cardio session that incorporates some high intensity to really get your heart rate going and your metabolism burning through all those excess fat layer we don’t need. Stick with this entire plan you now have all 7 days laid out for you and over the next several weeks I will be adding tweaks and changing things up so stay tuned to the website.

For those of you who don’t have gym memberships you can apply this exact same routine outside jogging, biking, running up stairs, hiking, rollerblading, etc. And if it’s too cold or wet outside then hopefully you can set a place in your home where you can jump rope. Jumping rope is an awesome workout and has a steep learning curve but it definitely gives great results.

Now one thing has been missing all along with these workouts, have you noticed it? It’s a 5-10 minute stretching and flexibility training after your workout. I didn’t want to overwhelm people with too many instructions so for now just get a mat and stretch out your body with all the regular poses. I will do another article specifically focusing on stretches, but the main thing to consider is hold your stretches for about 30 seconds each to really get the most benefit of your muscles relaxing.

Next we are going to tackle your diet plan and go over the most beneficial supplements in the market. To read the first article in your diet series go here – Healthy Diets for Men

Have any questions come up with the cardio plan of your Phase 2 workout today? Please leave me a comment below…

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Comments

  • Daniel

    is 40 min interval training too much?

    • http://weightlossandtraining.com/ Sam

      Hi Daniel, it really depends on your intensity. I prefer higher intensity workouts because they keep your metabolism on fire for several hours after you stop and with higher intensity you should be completely exhausted by the 15-20 minute mark.

  • Daniel

    is 40 min interval training too much?

    • http://weightlossandtraining.com Sam

      Hi Daniel, it really depends on your intensity. I prefer higher intensity workouts because they keep your metabolism on fire for several hours after you stop and with higher intensity you should be completely exhausted by the 15-20 minute mark.

  • Daniel

    im trying to cut 15lbs but i’m keep failing due to my eating habit… When i work out i eat less and when i dont work out i tend to eat more… i dont know why… I was on my own diet plan. First week i cut 8lbs and re-gained over my day off… how can i stop this ridiculous things happening from me? currently im 165lb trying to lower it to 150lbs with 8% to 10% of body fat. Do you have any suggestions or advises for my nutritions and work out plan?

    here is my work out plan
    Mon: Chest & Triceps 15min warm-ups, 30-40min weight lift, 40min cardio
    Tue&Thur: Core, 15min warm-ups, 30min circuit, 40min cardio
    Wed: Back & Biceps 15min warm-ups, 30-40min weight lift, 40min cardio
    Sat&Sun: Cardio, 15min warm-ups, 20-30min light lifting, about an hour cardio

    when i do weight lift, I do alternate the use of muscle. For example, my 1set is dumbbell chest press and bench deeps. Also, 3sets of 15reps with 30sec break. Currently, I use this interval training for my cardio. I drink about 2 – 2.5 liters of water.

    • http://weightlossandtraining.com/ Sam

      Hi Daneil, my best advice is to offer the suggestions I make with these workout and diet series for men. Your routine looks good, you just need to watch your diet and not worry so much about your weight because it most likely is just water weight.

  • Daniel

    im trying to cut 15lbs but i’m keep failing due to my eating habit… When i work out i eat less and when i dont work out i tend to eat more… i dont know why… I was on my own diet plan. First week i cut 8lbs and re-gained over my day off… how can i stop this ridiculous things happening from me? currently im 165lb trying to lower it to 150lbs with 8% to 10% of body fat. Do you have any suggestions or advises for my nutritions and work out plan?

    here is my work out plan
    Mon: Chest & Triceps 15min warm-ups, 30-40min weight lift, 40min cardio
    Tue&Thur: Core, 15min warm-ups, 30min circuit, 40min cardio
    Wed: Back & Biceps 15min warm-ups, 30-40min weight lift, 40min cardio
    Sat&Sun: Cardio, 15min warm-ups, 20-30min light lifting, about an hour cardio

    when i do weight lift, I do alternate the use of muscle. For example, my 1set is dumbbell chest press and bench deeps. Also, 3sets of 15reps with 30sec break. Currently, I use this interval training for my cardio. I drink about 2 – 2.5 liters of water.

    • http://weightlossandtraining.com Sam

      Hi Daneil, my best advice is to offer the suggestions I make with these workout and diet series for men. Your routine looks good, you just need to watch your diet and not worry so much about your weight because it most likely is just water weight.

  • Daniel

    p.s. im thinking about changing my lifting parts because I dont have shoulder workouts. I do not want to do leg because I already have massive legs…haha I think i get planty of leg workouts by doing cardios and playing basektball.

  • Daniel

    p.s. im thinking about changing my lifting parts because I dont have shoulder workouts. I do not want to do leg because I already have massive legs…haha I think i get planty of leg workouts by doing cardios and playing basektball.

  • Corey

    Should I be doing this 3 days a week?

    • http://weightlossandtraining.com/ Sam

      If you’re just getting back into it then once a week is good, otherwise you can increase it to 2-3 days a week in addition to the rest of your routine.

  • Corey

    Should I be doing this 3 days a week?

    • http://weightlossandtraining.com Sam

      If you’re just getting back into it then once a week is good, otherwise you can increase it to 2-3 days a week in addition to the rest of your routine.

  • http://weightlossandtraining.com Sam

    That’s right 6 weeks is a good amount of time

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