Cardio Endurance Workout Plan (3 Day)
Interval-based cardio plan to build aerobic base, speed, and recovery while staying joint-friendly.
Routines
Day 1 — Mixed Cardio Intervals
Steady intervals to elevate heart rate and build aerobic capacity.
Intermediate
33 mins
136 Kcal
Day 2 — Plyo & Agility HIIT
Higher-intensity plyometric circuit for speed, coordination, and VO₂ boost.
Intermediate
31 mins
112 Kcal
Day 3 — Machines & Ropes Endurance
Longer work intervals on cardio machines and ropes to build stamina.
Intermediate
33 mins
144 Kcal
