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Intermediatecardio

Cardio Fade-In Run + Bodyweight Combo

Mix of steady-state run and bodyweight movements to build aerobic fitness.

30 min
None
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Benefits

  • aerobic capacity
  • endurance
  • fat burn
  • muscular endurance

Exercise Breakdown

Steady Jog

10 minutes • Rest 0 seconds

Maintain conversational pace, controlled breathing.

Walking Lunges

2x20 (10 per leg) • Rest 30 seconds

Step forward, bend knees to 90 degrees, alternate legs.

Push-ups

2x15 • Rest 30 seconds

Body straight, lower chest to ground, push back up.

Bodyweight Squats

2x20 • Rest 30 seconds

Feet shoulder-width, sit back and rise.

Plank

2x60 seconds • Rest 30 seconds

Maintain straight line from head to heels, core tight.

Cool-down Walk

5 minutes • Rest 0 seconds

Walk at easy pace to lower heart rate.

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