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…