Home

7-Day Cardio Plan for Weight Loss

Cardio PlanBeginning with a basic cardio plan is a stepping stone for people who want to start exercising. It will help you build your strength, endurance, and speed to prepare you for more rigorous cardio workout plans.

To start, you have to be mindful of the importance of warming up and cooling down. This will prevent you from straining yourself and causing injuries and body aches afterwards. A good cardio plan should always include this at the start and end of the workout session.

For most people, their cardio exercise plan is as simple as 5-minutes of brisk walking to warm up, followed by 20-30 minutes of jogging/running, and cooling down with another 5-minute stretch. This is just as good as any other as a daily cardio workout plan for those who simply want to have their daily dose of exercise to stay fit and healthy. This is as good as any other cardio plan for weight loss, for as long as you do it regularly, and try to challenge yourself by increasing your running intensity every now and then.

However, if you really want to achieve better results faster for your body, then perhaps a more challenging cardio workout plan is a must for you. Try this 7-day cardio plan for weight loss that we like to follow.

Day 1: For the beginning of your 7 days cardio plan, you can take it easy for your first day. Start with your warm-up and do some brisk walking for 5 minutes. Swing your arms as you go along to loosen them up a little bit. Then do some stretching, making sure to hit all your major muscle groups in your arms, core, and legs. This will help you to develop your flexibility, which will help you make larger strides when you run. Remember, the important part of this day is not to stop. You have to remember that. Set your goal of running for 30 minutes. It doesn’t matter how fast and how far you go, as long as you don’t stop. Once you finish your 30 minutes, give yourself a pat on the back, and do your 5 minutes of stretching to cool down. You can shake your body too while you’re at it, to loosen up your muscles again.

Day 2: On this day, you will build up on your first day. Do everything you did on your first day, but don’t stretch right after your run this time. After your 30-minute run, go and find yourself a spot to lie down. No, you’re not resting. You’re going to do some abs and core exercises to tone your belly. You can start with 3 sets of 10 reps for each exercise. Do crunches, side crunches on each side, and crunches with your legs raised to 90 degrees. You can take 5 seconds to rest and breathe between each set of each exercise, if you want to. After you’re done, you can do your 5 minutes of stretching and cool down.

Day 3: Again, you will build up on your second day on this day. Do everything you did on your second day, but don’t stretch after you finish your ab exercises. This time you will start doing your core exercises. To start, you can do 1 set of 10 reps for each exercise. Each rep will last for 15 seconds. Do planks: forward plank, side planks on each side, and a bridge. In case you’re not familiar with planks and bridges yet, the key to planks and bridges is the form. Your body as to be completely straight and your head has to be looking straight forward each time. Done right, you will build up your core group of muscles, which will help you with your core strength and balance. Even better, this will help you lose weight, and keep it from coming back. If you’re up for more of a challenge, do 1 set of 3 reps for each exercise. Each rep will last for 30 seconds. After you’re done, you can do your 5 minutes of stretching and cool down.

Day 4: Don’t do anything. Rest, relax, and let your body recover from your previous days of working out.

Days 5-6: Repeat Day 3. If you’re up for more of a challenge, simply increase your running speed and intensity, or add more reps to your abs and core exercises. This repetition of exercises will help you build your speed, endurance, and strength. Losing weight and toning your body will follow when you achieve this.

Day 7: On this day, you can either rest or repeat Day 1. Assuming that this is your first week of working out, this rest day will come as a welcome gift to your body, because it will need it to recover. Giving your body the ample time it needs to recover after your workouts is just as important as the working out part itself. You need to take care of your body and not stress it too much. Unless of course you want to be an athlete and train for some competition. In which case, you would have your own training regiment, which is sure to be very challenging.

After you’ve finished this week, you can simply repeat it for the next week. If you find that you’re ready to skip Days 1, 2, 3, and 4 altogether, then by all means, do, and start doing Days 5, 6, and 7. You can keep doing this cardio workout plan, and build on it by adding on more exercises, or you can simply keep doing the same cardio plan. It really depends on the results that you want and how fast you want to get them. But following this 7-day cardio weight loss plan will help you to build the foundation that you need to lose weight and keep them off for longer.

Category: Cardio Workout

Download FREE Handbook On Jogging!

Download Now!

50% Complete
Just enter your email to get the FREE Handbook.

We value your privacy and would never spam you