Strength and Cardio Workout Plan (3 Day)
Intermediate 3-day hybrid plan mixing strength patterns with cardio bursts. Bodyweight-only, minimal rest (30–45s) to keep heart rate high while protecting joints.
Routines
Day 1 — Hybrid Circuit A
Lower–push–pull–hinge + cardio + core. Rest ~45s after strength moves and ~30s after cardio. Complete 3 rounds.
Intermediate
29 mins
137 Kcal
Day 2 — Hybrid Circuit B
Unilateral emphasis + core stability + steady cardio. Rest 45s after strength moves and 30s after cardio. Complete 3 rounds.
Intermediate
29 mins
131 Kcal
Day 3 — Hybrid Circuit C
Progression with hinge/row combo and faster intervals. Rest 45s after strength moves and 30s after cardio. Complete 3 rounds.
Intermediate
31 mins
156 Kcal
