Create Your Own Cardio Routine

Careers & Health Implications - Create Your Cardio Routine Complete the 4 steps below to design your own cardio program Step 1 Select a cardio goal

What do I want to achieve?

Cardio Goal:

Sets Per Exercise Repetitions Per Set or Time Rest Between Sets

Step 2 Select a daily Routine

Short Distance

Long Distance

2-3

3-4

15-20 (5-8 min)

25-30 (10-12 min)

20-30 secs

45 sec - 1 min

How will I organize daily workout?

Determine how you will conduct your daily workout by selecting one of the routines below. Each workout session will include: Equipment Based

Exercises that use equipment (i.e. jump rope, stationary bike, agility ladder etc.)

Non-Equipment Based

Exercises that require NO equipment (i.e. running, swimming, burpees etc.)

Both

Workouts that will incorporate both equipment based exercises and non-equipment based exercises.

Step 3 Select Cardio Exercises

What exercises will I include in my program?

Refer to Cardio Exercise List for options. For each category, select 5 exercises. Cardio Exercises

1

2

3

4

Warm-up Total Body Legs Arms/core

Step 4 Create your Daily Routine List 10 exercises and create your daily routine. Afterwards try your routine out. Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10

5