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Alex’s Cardio Program

by Alex
3 athletes joined

Program Description

To enhance cardiovascular health, improve endurance, and achieve a lower resting heart rate by following a structured, progressive 12-week cardio plan. This program is designed to increase aerobic capacity, improve heart efficiency, and support long-term cardiovascular resilience, ultimately promoting better overall health and fitness.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 15, 2024 04:43
  • Last Edited
    Jan 30, 2025 04:35
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
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Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
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Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 1
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Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
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Day 2
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Exercise
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Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
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Day 2
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1
High-Intensity Interval Training (HIIT)
1
30 mins
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Day 2
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1
High-Intensity Interval Training (HIIT)
1
30 mins
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Day 2
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High-Intensity Interval Training (HIIT)
1
30 mins
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Day 2
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1
High-Intensity Interval Training (HIIT)
1
30 mins
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Day 2
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Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
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Day 2
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High-Intensity Interval Training (HIIT)
1
30 mins
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Day 2
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High-Intensity Interval Training (HIIT)
1
30 mins
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Day 2
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High-Intensity Interval Training (HIIT)
1
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Day 2
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High-Intensity Interval Training (HIIT)
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30 mins
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Day 2
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High-Intensity Interval Training (HIIT)
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Day 2
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High-Intensity Interval Training (HIIT)
1
30 mins
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Day 3
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1
Active Recovery Or Rest
1
30-45 mins
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Day 3
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30-45 mins
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Day 3
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Day 3
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Day 4
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1
Long-Distance Steady-State (LDSS)
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60 mins
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1
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1
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-
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#
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Sets
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Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Run Or Ride
1
40 mins
-
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#
Exercise
Sets
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1
High-Intensity Interval Training (HIIT)
1
35 mins
-
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#
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1
High-Intensity Interval Training (HIIT)
1
35 mins
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High-Intensity Interval Training (HIIT)
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High-Intensity Interval Training (HIIT)
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High-Intensity Interval Training (HIIT)
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High-Intensity Interval Training (HIIT)
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Day 6
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High-Intensity Interval Training (HIIT)
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Day 6
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High-Intensity Interval Training (HIIT)
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Day 6
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High-Intensity Interval Training (HIIT)
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Day 6
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High-Intensity Interval Training (HIIT)
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Day 6
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High-Intensity Interval Training (HIIT)
1
35 mins
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Day 6
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1
High-Intensity Interval Training (HIIT)
1
35 mins
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Day 7
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Exercise
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1
Active Recovery Or Rest
1
30-45 mins
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Day 7
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Exercise
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Intensity
1
Active Recovery Or Rest
1
30-45 mins
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Day 7
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Exercise
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Intensity
1
Active Recovery Or Rest
1
30-45 mins
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Day 7
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Exercise
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Intensity
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Active Recovery Or Rest
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Day 7
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Exercise
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Active Recovery Or Rest
1
30-45 mins
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Day 7
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1
Active Recovery Or Rest
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30-45 mins
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Exercise
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1
Active Recovery Or Rest
1
30-45 mins
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Day 7
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Exercise
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Intensity
1
Active Recovery Or Rest
1
30-45 mins
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Day 7
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Exercise
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Intensity
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Active Recovery Or Rest
1
30-45 mins
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Day 7
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Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
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Day 7
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Exercise
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Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
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Day 7
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Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
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Week 1
1 / 12 Weeks
Day 1
1
Moderate-Intensity Steady-State (MISS)
1 Set
45 mins
-
Day 2
1
High-Intensity Interval Training (HIIT)
1 Set
30 mins
-
Day 3
1
Active Recovery Or Rest
1 Set
30-45 mins
-
Day 4
1
Long-Distance Steady-State (LDSS)
1 Set
60 mins
-
Day 5
1
Tempo Run Or Ride
1 Set
40 mins
-
Day 6
1
High-Intensity Interval Training (HIIT)
1 Set
35 mins
-
Day 7
1
Active Recovery Or Rest
1 Set
30-45 mins
-