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Cardio Workout Plan -- Get The Results You Want

The only thing that matters is results from your cardio, right? So you need to do a little planning to make sure you get the results you are looking for.

woman working out on treadmill

When you are trying to lose weight planning and execution equals results.

To get the most out of your cardio you need to know four things:

This is how long and how often to exercise:

  • If you are succeeding at losing weight: at least 45 minutes 3 times per week.
  • If you are trying to lose weight but exercise is not helping: increase the time to 45-60 minutes, increase your frequency to 4, 5 or 6 times per week, and look closely at increasing the intensity.
  • If you are at your goal weight: at least 30 minutes 3 times per week. But when the appetite and weight start creeping up, then just increase your cardio again.

See, there are really 3 phases.

Cardio exercise and weight loss

To lose weight you just do the normal thing, which is 3 cardio workouts (cardio means aerobic -- same thing) each week.

You don't skip workouts. And you make sure they are good solid workouts.

If you do that, and your diet doesn't contain so many calories that your system is overwhelmed, you should lose weight.

When the cardio doesn't seem to work

You are doing the 3 workouts each week, you are putting in your time and effort, but you are not seeing results. Then you need to go to the next step, which is to increase the time and intensity. You might just need more cardio -- a lot of people do.

So you increase the time, or the days, or the intensity. You go to 45 minutes or an hour. And you do another day or two.

You will see the weight drop off, unless you are sabotaging yourself somehow.

If you really follow the plan it will work.

Congratulation! You reached your goal weight!

Now, after all this good hard work you reach the next phase -- you are at your goal weight. You cannot stop all the good things you are doing. That would be suicide. You have to keep up with all the good changes you have made in your life.

If you want a long and healthy and lean life, then you have to live a long and healthy and lean life, and that means you keep up eating right and exercising and keeping an eye on the scale and all the rest. Do you have to do it forever? Yes, you do.

To keep the weight off forever -- you must keep active and eat right. If you don't you will just go back the way you were.

Keep doing what works

And that is why you must have a plan that you can stay with. Losing weight is a lifelong proposition.

So when you reach your goal you can back off to 300 minutes at least 3 times per week. If your intensity is high enough you should be successful. But at the first glimpse of extra weight, the first time those jeans feel tight, you are back to 45 minutes or more, 4 or 5 days per week.

You will soon find out what works for you. You will find out what your body needs. Make sure you get enough cardio to stay looking the way you should.

Where to start:

There is a lot of information on this site. The links below will get you off to a good start.

Most popular pages:

These are some of our most popular pages. They are also some of the most helpful if you are finally ready to lose weight.

You can always reach us:

  • 28960 US Highway 19 North, Suite 115
  • Clearwater, FL 33761
  • (727) 771-8282

  • Or to use our contact form click here.

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