Cardio Endurance Workout Plan (3 Day)
Interval-based cardio to build aerobic base, speed and recovery across three sessions a week, staying joint-friendly the whole way through.
- Days per week
- 3
- Session length
- 31–33 min
- Exercises
- 24
- Level
- Intermediate
- Equipment
- Bodyweight, Leverage machine, Rope +1
Your week
- MonDay 1 · Mixed Cardio Intervals
- TueRest
- WedDay 2 · Plyo & Agility HIIT
- ThuRest
- FriDay 3 · Machines & Ropes Endurance
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Mixed Cardio Intervals
Steady intervals to elevate heart rate and build aerobic capacity.
About 33 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Rowing (with rowing machine)Rest 25s | 3 × 40s | 25s | |
| 2 | Jumping JackRest 25s | 3 × 40s | 25s | |
| 3 | Mountain ClimberRest 25s | 3 × 40s | 25s | |
| 4 | SkaterRest 25s | 3 × 40s | 25s | |
| 5 | Butt KicksRest 25s | 3 × 40s | 25s | |
| 6 | Quick Feet RunRest 25s | 3 × 40s | 25s | |
| 7 | Alternate PunchingRest 25s | 3 × 40s | 25s | |
| 8 | High Knee SkipsRest 25s | 3 × 40s | 25s |
Day 2 — Plyo & Agility HIIT
Higher-intensity plyometric circuit for speed, coordination, and VO₂ boost.
About 31 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | BurpeeRest 30s | 3 × 30s | 30s | |
| 2 | Plyo JacksRest 30s | 3 × 30s | 30s | |
| 3 | Lateral BoundRest 30s | 3 × 30s | 30s | |
| 4 | Star JumpRest 30s | 3 × 30s | 30s | |
| 5 | Jack JumpRest 30s | 3 × 30s | 30s | |
| 6 | Jump Lunge To Feet JackRest 30s | 3 × 30s | 30s | |
| 7 | Skater HopsRest 30s | 3 × 30s | 30s | |
| 8 | Vertical Mountain ClimberRest 30s | 3 × 30s | 30s |
Day 3 — Machines & Ropes Endurance
Longer work intervals on cardio machines and ropes to build stamina.
About 33 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Assault Bike RunRest 20s | 3 × 45s | 20s | |
| 2 | Rowing (with rowing machine)Rest 20s | 3 × 45s | 20s | |
| 3 | Jump RopeRest 20s | 3 × 45s | 20s | |
| 4 | Double Under Jump RopeRest 20s | 3 × 45s | 20s | |
| 5 | Side to Side Jump RopeRest 20s | 3 × 45s | 20s | |
| 6 | Battling RopesRest 20s | 3 × 45s | 20s | |
| 7 | Elliptical Machine SkiingRest 20s | 3 × 45s | 20s | |
| 8 | Stationary Bike RunRest 20s | 3 × 45s | 20s |
About this plan
Three sessions a week, each with a different flavour of conditioning: mixed intervals, plyometrics, then machines and ropes.
Day one runs forty-second intervals of rowing, jumping jacks, mountain climbers, skaters, butt kicks, quick feet and punches. Day two drops to thirty seconds and raises the intensity — burpees, plyo jacks, lateral bounds, star jumps, jack jumps, jump lunges and skater hops. Day three goes to forty-five seconds on an assault bike, rower, jump rope, double unders, side-to-side rope and battle ropes.
The interval lengths are doing something specific. Forty-five seconds on day three sits in the range where the aerobic system does most of the work, which builds the base. Thirty seconds on day two is short enough to be near-maximal, which builds the top end. Forty seconds on day one sits between them. Running all three across a week trains a wider range than repeating one ever would.
Day two is the one to be careful with. Every movement on it involves leaving the ground and landing — burpees, bounds, star jumps, jump lunges. That is genuine plyometric work and it is hard on the joints in a way the other two days are not. If you are new to it, cut the sets before you cut the effort.
Double unders on day three are a skill, not a conditioning exercise, until you can do them. Spend the forty-five seconds attempting them if you like, or do single skips and add speed — the heart does not know the difference.
Three sets of everything is a substantial session. Take a full minute between rounds; conditioning work still needs rest to stay high quality.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
