{"id":10182,"date":"2022-08-06T19:57:11","date_gmt":"2022-08-06T14:27:11","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=10182"},"modified":"2022-08-06T19:57:16","modified_gmt":"2022-08-06T14:27:16","slug":"8-week-cardio-workout-plan-for-gym-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf","title":{"rendered":"Ultimate 8 Week Cardio Workout Plan for Gym Goers (with PDF)"},"content":{"rendered":"\n<p>If you&#8217;re looking for an interesting and effective cardio gym workout plan that keeps you motivated, enhances your fitness level, and helps you get in shape, you can check out this 8 week cardio workout plan.<\/p>\n\n\n\n<p>From treadmill and dumbbell to elliptical cross trainer and plyometric, I&#8217;ve included various workouts in this program to make it interesting, effective, and challenging for you.<\/p>\n\n\n\n<p>Doing cardio helps you lose weight<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_10182\"><a href=\"javascript:void(0)\"  title=\"Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial-2 &#8211; PMJ Journals (Obesity Silver Spring)\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_10182-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_10182-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/\" target=\"_blank\" rel=\"noreferrer noopener\">Aerobic exercise alone results in clinically significant weight loss for men and women<\/a>: Midwest Exercise Trial-2 &#8211; PMJ Journals (Obesity Silver Spring)<\/span>, improves your cardiovascular health, boosts your muscular strength and endurance, increases longevity, keeps you energized as well as recover your muscles after a strenuous workout session. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cardio Gym Workout Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><tbody><tr><td>Exercise Type<\/td><td>Aerobic<\/td><\/tr><tr><td>Program Duration<\/td><td>8 Weeks<\/td><\/tr><tr><td>Frequency Per Week<\/td><td>3 Days a Week<\/td><\/tr><tr><td>Program Goal<\/td><td>Enhance Aerobic Fitness and Weight Loss<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female (16-45)<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Daily Workout Duration<\/td><td>30 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional Information:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercises<\/strong>: I&#8217;ve included ten different types of workouts in this 8-week cardio workout program.<\/li>\n\n\n\n<li><strong>Who can follow this program?<\/strong> Cardio is a simple way to get fit. It helps you burn fat, tone up muscles, and improve your overall health. It is suitable for all fitness enthusiasts, regardless of age group and gender. So anyone who wants to improve their fitness can do this cardio workout plan.<\/li>\n\n\n\n<li><strong>Who cannot use this program<\/strong>: Cardio is excellent for all. However, if you&#8217;ve injury, cardiovascular related health issues, or if you&#8217;re pregnant, you should avoid it. Too much cardio is also bad for those who want to put on lots of muscles. So its best to consult with your doctor and trainer before you start this program.<\/li>\n<\/ul>\n\n\n\n<p><strong>Related: <a href=\"https:\/\/thefitnessphantom.com\/6-week-hiit-workout-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">The Ultimate 6-Week HIIT Workout Plan with Free PDF<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 10 Best Cardio Exercises for Gym Workout<\/strong><\/h2>\n\n\n\n<p>There are many workouts you can do to improve your aerobic fitness, such as running on the treadmill, stationary bicycling, or even bodyweight cardio without equipment. Here I&#8217;ve shared the ten exercises you can incorporate into your workout regime.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Treadmill Run<\/li>\n\n\n\n<li>Stationary Bicycling<\/li>\n\n\n\n<li>Elliptical Cross Trainer<\/li>\n\n\n\n<li>Core Workout<\/li>\n\n\n\n<li>Full Body Low-intensity steady state (LISS)<\/li>\n\n\n\n<li>Dumbbell Cardio<\/li>\n\n\n\n<li>Rowing Machine<\/li>\n\n\n\n<li>Jumping Rope<\/li>\n\n\n\n<li>HIIT Cardio<\/li>\n\n\n\n<li>Plyometric Cardio<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #1 &#8211; Treadmill Run<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cardio-Gym-Workout-Plan.jpg\" alt=\"Cardio Gym Workout Plan\" class=\"wp-image-10193\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cardio-Gym-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cardio-Gym-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cardio-Gym-Workout-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>Running on the treadmill is a great way to increase your heart rate, boost endurance, and burn calories.<\/p>\n\n\n\n<p>The treadmill allows you to adjust the intensity of exercise so you can run at the right pace.<\/p>\n\n\n\n<p>The study suggests that running has beneficial effects on body mass, body fat, heart health, VO2max, and HDL cholesterol in physically inactive adults.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_10182\"><a href=\"javascript:void(0)\"  title=\"Hespanhol Junior LC, Pillay JD, van Mechelen W, Verhagen E. Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults. Sports Med. 2015 Oct;45(10):1455-68. doi: 10.1007\/s40279-015-0359-y. PMID: 26178328; PMCID: PMC4579257.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_10182-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_10182-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">Hespanhol Junior LC, Pillay JD, van Mechelen W, Verhagen E. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4579257\/\" target=\"_blank\" rel=\"noreferrer noopener\">Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults.<\/a> Sports Med. 2015 Oct;45(10):1455-68. doi: 10.1007\/s40279-015-0359-y. PMID: 26178328; PMCID: PMC4579257.<\/span><\/p>\n\n\n\n<p>So, irrespective of your age and fitness level, you can include the <a href=\"https:\/\/thefitnessphantom.com\/treadmill-running-plan-with-pdf\" data-type=\"post\" data-id=\"26393\" target=\"_blank\" rel=\"noreferrer noopener\">treadmill run<\/a> in your cardio workout routine.<\/p>\n\n\n\n<p>Here&#8217;s how to complete 10 or 15 minutes of treadmill running. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min jog at 40 percent of your maximum heart rate (MHR)<\/li>\n\n\n\n<li>2-min run at 60% of your MHR<\/li>\n\n\n\n<li>2-min jog at 40% of your MHR<\/li>\n\n\n\n<li>3-min run at 70% of your MHR<\/li>\n\n\n\n<li>2-min jog at 40% of your MHR<\/li>\n\n\n\n<li>3-min run at 60% of your MHR<\/li>\n\n\n\n<li>2-min jog at 40% of your MHR<\/li>\n\n\n\n<li>Estimated Calories Burned: 120-150<\/li>\n<\/ul>\n\n\n\n<p><strong>How to calculate the <\/strong>maximum heart rate? To calculate your heart rate, subtract your age from 220. For example, if you&#8217;re 30, then your maximum heart rate would be 220-30= 190 beats per minute (bpm). This means that 40% of your MHR would be 76 bpm, and 70% would be 133 bpm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #2 &#8211; Stationary Bicycling&nbsp;<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Stationary-Bicycling.jpg\" alt=\"cardio workout plan\" class=\"wp-image-10195\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Stationary-Bicycling.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Stationary-Bicycling-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Stationary-Bicycling-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>Bicycling is another excellent cardio exercise that helps enhance aerobic fitness, strengthen lower body muscles, and improve overall fitness.<\/p>\n\n\n\n<p>It is suitable for all fitness enthusiasts. Whether you want to burn significant calories or just warm yourself up, you can do stationary biking as a cardio exercise for your better health.<\/p>\n\n\n\n<p>Here&#8217;s an example of 10-minute bicycling&nbsp;cardio.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Duration<\/th><th>Intensity<\/th><\/tr><\/thead><tbody><tr><td>2-min<\/td><td>50% of your MHR<\/td><\/tr><tr><td>3-min<\/td><td>60% of your MHR<\/td><\/tr><tr><td>2-min<\/td><td>50% of your MHR<\/td><\/tr><tr><td>3-min<\/td><td>70% of your MHR<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Estimated Calories Burned: 100-120&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #3 &#8211; Elliptical Cross Trainer&nbsp;<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cross-Trainer-Cardio-Exercise.jpg\" alt=\"8 Week Cardio Workout Plan\" class=\"wp-image-10196\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cross-Trainer-Cardio-Exercise.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cross-Trainer-Cardio-Exercise-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cross-Trainer-Cardio-Exercise-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>The elliptical cross trainer&nbsp;is one of the excellent machines you can use to do cardio at the gym. It helps develop the lower body muscles, ramp up your endurance and metabolism, and burn decent calories in a quick time.<\/p>\n\n\n\n<p>You can do cardio on the elliptical cross trainer for 10 minutes at your own pace and intensity.&nbsp;<\/p>\n\n\n\n<p>The faster you do, the more calories you burn, and vice versa.\u00a0<\/p>\n\n\n\n<p>Approximately 100 to 120 calories you&#8217;ll burn in 10 minutes.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #4 &#8211; Core Workout<\/h3>\n\n\n\n<p>If you want to focus on your core muscle particularly, you can perform this workout. The core-specific cardio helps strengthen and tone your abdominal muscles, improve posture, and provide stability to your lower back. as well as improve balance, flexibility, strength, and endurance.<\/p>\n\n\n\n<p>Here are some of the examples of 15-minute abdominal workouts you can include in your cardio gym workout program. <\/p>\n\n\n\n<p><strong>Part 1<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mountain Climbers \u2013 30 seconds work, 30 seconds rest\u00a0<\/li>\n\n\n\n<li>Standard Crunches &#8211; 10 reps, 30 seconds rest\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/21uc0MfOmpk\" target=\"_blank\" rel=\"noreferrer noopener\">Alternate Heel Taps<\/a>\u2013 10 reps\/side, 30 seconds rest<\/li>\n\n\n\n<li>Reverse Crunches &#8211; 10 reps, 45 seconds rest<\/li>\n\n\n\n<li>Forearm Front Plank &#8211; 60-sec, 45 seconds rest<\/li>\n\n\n\n<li>Bicycle Crunches \u2013 10 reps, 45 seconds rest<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/nObNG0CZSFs\" target=\"_blank\" rel=\"noreferrer noopener\">Cross Knee to Elbow Plank<\/a>\u2013 10 reps\/side, 45 seconds rest<\/li>\n\n\n\n<li>Lying Leg Raise \u2013 10 reps\/side, 45 seconds rest<\/li>\n\n\n\n<li>Russian Twist\u2013 20 seconds work, 45 seconds rest<\/li>\n\n\n\n<li>Bird Dog Plank \u2013 5 seconds hold each side x 5, 45 seconds rest<\/li>\n<\/ol>\n\n\n\n<p><strong>Part 2<\/strong>&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mountain Climbers \u2013 30 seconds work, 30 seconds rest\u00a0<\/li>\n\n\n\n<li>Reverse Crunch \u2013 30 seconds work, 30 seconds Rest\u00a0<\/li>\n\n\n\n<li>Forearm Plank \u2013 45 seconds hold, 15 seconds rest\u00a0<\/li>\n\n\n\n<li>Side Plank\u2013 20-sec\/side, 30 seconds rest<\/li>\n\n\n\n<li>V-ups Crunches\u2013 20 seconds work, 40 seconds rest<\/li>\n\n\n\n<li>Mountain Climbers \u2013 30 seconds work, 30 seconds rest\u00a0<\/li>\n\n\n\n<li>Knee To Outside Elbow Plank \u2013 20 seconds work, 40 seconds rest\u00a0<\/li>\n\n\n\n<li>Flutter Kicks \u2013 20 seconds of work, 40 seconds of rest\u00a0<\/li>\n\n\n\n<li>Cable Crunches \u2013 10 reps, 45 seconds rest\u00a0<\/li>\n\n\n\n<li>High to Low Cable Woodchop &#8211; 10 reps\/side, 45 seconds rest\u00a0<\/li>\n<\/ol>\n\n\n\n<p><strong>Part 3<\/strong>&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mountain Climbers \u2013 30 seconds work, 30 seconds rest\u00a0<\/li>\n\n\n\n<li>Bird Dog \u2013 20 seconds hold each side, then 20 seconds rest.\u00a0<\/li>\n\n\n\n<li>Flutter Kicks \u2013 20 seconds work, 40 seconds rest\u00a0<\/li>\n\n\n\n<li>V Sit Hold \u2013 20 seconds work, 40 seconds rest\u00a0<\/li>\n\n\n\n<li>Tabletop Crunch \u2013 20 seconds work, 40 seconds rest\u00a0<\/li>\n\n\n\n<li>Hanging Knee Raise \u2013 Do as many reps as possible in two sets\u00a0<\/li>\n\n\n\n<li>Side Hip Raise \u2013 20 seconds work, 40 seconds rest\u00a0<\/li>\n\n\n\n<li>Crouch Hover Plank \u2013 45 seconds hold, 15 seconds rest\u00a0<\/li>\n\n\n\n<li>Extended Plank \u2013 30 seconds hold, 15 seconds rest\u00a0<\/li>\n\n\n\n<li>Alternate Heel Taps\u2013 10 reps\/side, 30 seconds rest<\/li>\n<\/ol>\n\n\n\n<p>You can perform them interchangeably on your different training days.<\/p>\n\n\n\n<p><strong>Also check out<\/strong>: <a href=\"https:\/\/thefitnessphantom.com\/hiit-core-workout\" data-type=\"post\" data-id=\"2633\" target=\"_blank\" rel=\"noreferrer noopener\">Best HIIT Core Workout<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #5 &#8211; Low-intensity Steady State<\/h3>\n\n\n\n<p>If you want to get the most out of your training, then the low-intensity steady state is a great way to go. It is excellent for people who are new to exercise because it&#8217;s easy on the body and doesn&#8217;t require any equipment.<\/p>\n\n\n\n<p>The LISS improves cardiovascular fitness, muscle strength, and endurance., but it won&#8217;t burn as many calories as high-intensity interval training (HIIT).<\/p>\n\n\n\n<p>Here&#8217;s a 20-30 minute low-intense full-body cardio&nbsp;routine you can incorporate into your 8-week cardio workout plan.<\/p>\n\n\n\n<p><strong>Perform two to three rounds.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>High Knees<\/td><td>20-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Mountain Climbers&nbsp;<\/td><td>20-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>20-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Pushups<\/td><td>10-20 reps<\/td><td>45-sec<\/td><\/tr><tr><td>Jump Squat<\/td><td>10 reps<\/td><td>45-sec<\/td><\/tr><tr><td>Crunches<\/td><td>10-20 reps<\/td><td>45-sec<\/td><\/tr><tr><td>Burpees&nbsp;<\/td><td>8-12 reps<\/td><td>60-sec<\/td><\/tr><tr><td>Flutter Kicks&nbsp;<\/td><td>20-sec<\/td><td>45-sec<\/td><\/tr><tr><td>Alternate Heel Taps<\/td><td>10 reps\/side<\/td><td>45-sec<\/td><\/tr><tr><td>Lateral Lunges<\/td><td>10 reps\/side<\/td><td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #6 &#8211; Dumbbell Cardio<\/h3>\n\n\n\n<p>You can also do cardio with dumbbells. Doing <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hiit-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\">cardio with dumbbells<\/a> helps build and tone muscles while burning significant calories.<\/p>\n\n\n\n<p>It may be challenging, but it helps you boost strength, endurance, and power as well as lowers blood sugar and body fat percentage.<\/p>\n\n\n\n<p>Here is an example of a 20-minute dumbbell cardio that you can do at the gym or at home.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Thrusters<\/td><td>10 reps<\/td><td>1-min<\/td><\/tr><tr><td>Push Press<\/td><td>10 reps<\/td><td>1-min<\/td><\/tr><tr><td>\u00a0Step-up<\/td><td>10 reps<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-functional-dumbbell-exercises#1_Dumbbell_Man_Maker\" target=\"_blank\" rel=\"noreferrer noopener\">Man Maker<\/a><\/td><td>10 reps<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Swings<\/td><td>10 reps<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-functional-dumbbell-exercises#13_Dumbbell_Clusters\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Cluster<\/a><\/td><td>10 reps<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Squat<\/td><td>10 reps<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #7 &#8211; Rowing Machine<\/h3>\n\n\n\n<p>Rowing is an excellent cardio exercise to increase cardiovascular endurance and stamina and build muscle mass. It is an effective, low-impact exercise that works your entire body and help you get in shape.<\/p>\n\n\n\n<p>Here&#8217;s an example 15-minute rowing workout:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>Duration<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>2-min<\/td><td>50% of your MHR<\/td><td>1-min<\/td><\/tr><tr><td>2-min<\/td><td>60 % of your MHR<\/td><td>1-min<\/td><\/tr><tr><td>2-min<\/td><td>50% of your MHR<\/td><td>1-min<\/td><\/tr><tr><td>2-min<\/td><td>70 % of your MHR<\/td><td>1-min<\/td><\/tr><tr><td>2 min<\/td><td>50% of your MHR<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If you want to do rowing for longer, you can check out this rowing machine HIIT program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #8 &#8211; Jumping Rope&nbsp;<\/h3>\n\n\n\n<p>Jumping rope is an excellent cardio exercise for the whole body. It burns fat, strengthens your heart and lungs, builds muscle in your legs, arms, and core (your abs), and increases flexibility and coordination while burning calories at an incredible rate. The best thing is you can do it anywhere at any time.<\/p>\n\n\n\n<p>Here&#8217;s an example of 10-minute jumping rope workout.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2-minute jumping rope, 1-minute rest<\/li>\n\n\n\n<li>90-seconds jumping rope, 1-minute rest<\/li>\n\n\n\n<li>1-minute rest, 2 minutes rest<\/li>\n\n\n\n<li>2-minute jumping rope, 1-minute rest<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #9 &#8211; HIIT Cardio<\/h3>\n\n\n\n<p>High-intensity interval Training (HIIT) involves alternating between periods of intense activity and rest, which are known as intervals.<\/p>\n\n\n\n<p>Depending on your fitness level and goals, these intervals can be anywhere from 10 seconds to several minutes long.<\/p>\n\n\n\n<p>HIIT cardio aims to burn significant calories in a short duration, improve overall fitness and get you in shape.<\/p>\n\n\n\n<p>Here&#8217;s a sample of 20-minute HIIT cardio that you can include in your gym cardio workout plan.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Burpees<\/td><td>10 reps<\/td><td>40 seconds<\/td><\/tr><tr><td>Mountain climbers<\/td><td>20 seconds<\/td><td>40 seconds<\/td><\/tr><tr><td>Jump Squat<\/td><td>8-12 reps<\/td><td>40 seconds<\/td><\/tr><tr><td>Pushups<\/td><td>12-15 reps<\/td><td>40 seconds<\/td><\/tr><tr><td>Box Jumps<\/td><td>8-12 reps<\/td><td>40 seconds<\/td><\/tr><tr><td>Crunches<\/td><td>10-15 reps<\/td><td>40 seconds<\/td><\/tr><tr><td>Air Squat<\/td><td>15-20 reps<\/td><td>60 seconds<\/td><\/tr><tr><td>Leg Raises<\/td><td>8-12 reps<\/td><td>40 seconds<\/td><\/tr><tr><td>High Knees<\/td><td>8-12 reps<\/td><td>40 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Related: <a href=\"https:\/\/thefitnessphantom.com\/weekly-hiit-workout-plan\" target=\"_blank\" rel=\"noreferrer noopener\">The Best Weekly HIIT Workout Plan For Newbie &amp; Pro<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Exercise #10 &#8211; Plyometric Cardio<\/h3>\n\n\n\n<p>Plyometric cardio involves intense and explosive movements, such as jumping and bounding. It helps increase muscle strength and power, burn fats, as well as improve cardiovascular fitness. It\u2019s also an excellent way to build muscle and improve athletic performance.<\/p>\n\n\n\n<p>However, doing <a href=\"https:\/\/thefitnessphantom.com\/4-week-plyometric-training-program-with-pdf\" data-type=\"post\" data-id=\"8567\" target=\"_blank\" rel=\"noreferrer noopener\">plyometric exercises<\/a> can be challenging for beginners. So it&#8217;s best to start with LISS followed by HIIT and then plyometric jumps if you&#8217;re a newbie.<\/p>\n\n\n\n<p>If you feel should try plyometrics, you can start with this 20-minute plyometric cardio.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>Round 1<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/y08oFMKs6Ag\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/td><td>20-sec<\/td><td>40-sec<\/td><\/tr><tr><td>Squat Jump<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Mountain Climbers<\/td><td>20-sec<\/td><td>40-sec<\/td><\/tr><tr><td>Split Jump<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/gI4_X1YHLwI\" target=\"_blank\" rel=\"noreferrer noopener\">Skater Jumps<\/a><\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=TzqUGlKd0TY\" target=\"_blank\" rel=\"noreferrer noopener\">Alternating Push Offs<\/a><\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=QlsBDcMK9EY\" target=\"_blank\" rel=\"noreferrer noopener\">Plyo Pushups<\/a><\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/j260zYfRz8Q\" target=\"_blank\" rel=\"noreferrer noopener\">Vertical Jumps<\/a><\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=JCyJ_jW0lHo\" target=\"_blank\" rel=\"noreferrer noopener\">Plyo Lunge<\/a><\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=VasEy9dNzZM\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Jacks<\/a><\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/8Pd_cjG6NWY\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Squat Jump<\/a><\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ultimate 8-Week Cardio Exercise Routine to Build Athleticism<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cardio-exercises-at-gym.jpg\" alt=\"A man doing Battle Rope, one of the cardio exercises you can do at the gym\" class=\"wp-image-26508\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cardio-exercises-at-gym.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cardio-exercises-at-gym-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Cardio-exercises-at-gym-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This cardio exercise plan involves performing cardio workouts three times weekly.<\/p>\n\n\n\n<p>From machines and body weight to low-intensity and HIIT, it includes a variety of exercises that will keep you motivated while providing decent results over time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 1<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Stationary Bicycling<\/li>\n\n\n\n<li>10 minutes &#8211; Core Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Elliptical Cross Trainer<\/li>\n\n\n\n<li>15 minutes &#8211; Full Body Low-intensity steady state (LISS)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Jumping Rope<\/li>\n\n\n\n<li>15 minutes &#8211; Dumbbell Cardio<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 2<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>15 minutes &#8211; Plyometric Cardio<\/li>\n\n\n\n<li>5 minutes &#8211; Core Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Stationary Bicycling<\/li>\n\n\n\n<li>5 minutes &#8211; Rowing\/Elliptical Cross Trainer<\/li>\n\n\n\n<li>10 minutes &#8211; Full Body Low-intensity steady state (LISS)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Jumping Rope<\/li>\n\n\n\n<li>15 minutes &#8211; Dumbbell Cardio<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 3<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Stationary Bicycling<\/li>\n\n\n\n<li>15 minutes &#8211; HIIT Cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>15 minutes &#8211; Rowing\/Plyometric Cardio<\/li>\n\n\n\n<li>5 minutes &#8211; Core Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>20 minutes &#8211; LISS<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 4<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Elliptical Cross Trainer<\/li>\n\n\n\n<li>15 minutes &#8211; Core Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Stationary Bicycling<\/li>\n\n\n\n<li>15 minutes &#8211; Dumbbell Cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Stationary Bicycling<\/li>\n\n\n\n<li>15 minutes &#8211; HIIT Cardio<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 5<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>10 minutes &#8211; Rowing\/Plyometric Cardio<\/li>\n\n\n\n<li>10 minutes &#8211; Core Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Elliptical Cross Trainer<\/li>\n\n\n\n<li>15 minutes &#8211; Dumbbell Cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Jumping Rope<\/li>\n\n\n\n<li>15 minutes &#8211; LISS<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Stationary Bicycling<\/li>\n\n\n\n<li>15 minutes &#8211; Core Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>10 minutes &#8211; Elliptical Cross Trainer<\/li>\n\n\n\n<li>10 minutes &#8211; Rowing\/Plyometric Cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>20 minutes &#8211; HIIT Cardio<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 7<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 minutes \u2013 Treadmill<\/li>\n\n\n\n<li>5 minutes \u2013 Stationary Bicycling<\/li>\n\n\n\n<li>20 minutes \u2013 Dumbbell Cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Elliptical Cross Trainer<\/li>\n\n\n\n<li>15 minutes &#8211; Core Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>20 minutes &#8211; LISS<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 8<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Elliptical Cross Trainer<\/li>\n\n\n\n<li>15 minutes &#8211; Rowing\/Plyometric Cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 minutes \u2013 Treadmill<\/li>\n\n\n\n<li>5 minutes \u2013 Stationary Bicycling<\/li>\n\n\n\n<li>20 minutes \u2013 Dumbbell Cardio<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 minutes &#8211; Treadmill<\/li>\n\n\n\n<li>5 minutes &#8211; Elliptical Cross Trainer<\/li>\n\n\n\n<li>20 minutes &#8211; HIIT Cardio<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Download The Gym Cardio Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-20388ec2-c102-4507-b4a3-33dba22cbc2f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/cardio-workout-routine-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Cardio-Workout-Routine-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/cardio-workout-routine-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-20388ec2-c102-4507-b4a3-33dba22cbc2f\" download>Download<\/a><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1659758394324\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What&#8217;s the best time to do cardio?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The studies have shown that the timing of exercises depends from person to person. The best time is when, when you feel energetic and enjoy the cardio most, whether it&#8217;s morning, afternoon, or evening.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1659773921563\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can you work out on empty stomach?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can work out in the fasted state as long as you don&#8217;t feel faint, woozy, weak, or unsteady during the workout. Working out on an empty stomach may be beneficial for those who want to shed some excess kilos. However, it&#8217;s best to have light snacks or pre workout drinks prior to 15-30 minutes of cardio.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1659758405249\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can you modify the program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can make changes to this program depending on your goal and the exercises you enjoy the most. For example, if you do not have access to the rowing machine, you can perform elliptical cross trainer or stationary bicycling instead. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1659758415025\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can you do weight training with cardio?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You should definitely do weight training with cardio. Aerobic exercises help develop cardiovascular health, VO2 max, endurance, and metabolism, while weight training is great for developing strength and muscle mass. The combination of both will help you achieve your best physique.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/\" target=\"_blank\" rel=\"noreferrer noopener\">Aerobic exercise alone results in clinically significant weight loss for men and women<\/a>: Midwest Exercise Trial-2 &#8211; PMJ Journals (Obesity Silver Spring)<\/div><\/li><li><span>2<\/span><div>Hespanhol Junior LC, Pillay JD, van Mechelen W, Verhagen E. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4579257\/\" target=\"_blank\" rel=\"noreferrer noopener\">Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults.<\/a> Sports Med. 2015 Oct;45(10):1455-68. doi: 10.1007\/s40279-015-0359-y. PMID: 26178328; PMCID: PMC4579257.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an interesting and effective cardio gym workout plan that keeps you motivated, enhances your fitness level, and helps you get in shape, you can check out this 8 week cardio workout plan. From treadmill and dumbbell to elliptical cross trainer and plyometric, I&#8217;ve included various workouts in this program to make &#8230; <a title=\"Ultimate 8 Week Cardio Workout Plan for Gym Goers (with PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" aria-label=\"Read more about Ultimate 8 Week Cardio Workout Plan for Gym Goers (with PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":10217,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[110,404],"tags":[405,470],"class_list":["post-10182","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","category-cardio-workout","tag-cardio","tag-endurance"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/10182","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=10182"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/10182\/revisions"}],"predecessor-version":[{"id":26507,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/10182\/revisions\/26507"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/10217"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=10182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=10182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=10182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}