{"id":24412,"date":"2024-05-12T17:44:47","date_gmt":"2024-05-12T17:44:47","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=24412"},"modified":"2024-05-12T17:44:52","modified_gmt":"2024-05-12T17:44:52","slug":"6-day-steady-state-cardio-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-day-steady-state-cardio-plan-with-pdf","title":{"rendered":"The Best 6 Day Steady State Cardio Plan with PDF"},"content":{"rendered":"\n

Getting fit is a choice, you can even exercise at steady pace to keep yourself fit and young.<\/p>\n\n\n\n

In this article, I’ve shared an ultimate 6-day steady state cardio for those looking for an easy way to maintain a healthy weight and enrich cardiovascular fitness.<\/p>\n\n\n\n

This program involves cardio program for both those who go to the gyms and who train at home without equipment.<\/p>\n\n\n\n

How to Perform Steady State Cardio?<\/strong><\/h2>\n\n\n\n
\"Low<\/figure>\n\n\n\n

Low-intensity steady-state (LISS) cardio involves performing exercises at a low heart rate, typically 50 to 60 percent of the maximum heart rate (MHR), which is calculated by subtracting 220 from one’s age.<\/p>\n\n\n\n

Steady State cardio involves basic exercises, such as walking, jogging, cycling, climbing stairs, squatting, etc.<\/p>\n\n\n\n

It is an excellent way to enhance cardiovascular fitness, maintain a healthy weight, and keep you fit and active.<\/p>\n\n\n\n

In this article, I’ve designed a 6-day steady-state cardio plan for those who are looking for an easy-to-follow and effective routine.<\/p>\n\n\n\n

It is suitable for all age groups, from teenagers to older adults. Whether you’re a male or female you can follow this routine to stay fit.<\/p>\n\n\n\n

6-Day Steady State Cardio Plan<\/strong><\/h2>\n\n\n\n
Exercise Type<\/td>Cardio<\/td><\/tr>
Cardio Type<\/td>LISS<\/td><\/tr>
Sessions\/Week<\/td>Six<\/td><\/tr>
Duration\/Session<\/td>30-45 minutes<\/td><\/tr>
Target Gender<\/td>Males and Females <\/td><\/tr>
Suitable Age Group<\/td>16-50 years<\/td><\/tr>
Program Duration<\/td>8-12 weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 1<\/h3>\n\n\n\n

At The Gym<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Intensity<\/th>Rest<\/th><\/tr><\/thead>
Treadmill<\/td>10-15 minutes<\/td>40-60% of MHR<\/td>2-minute<\/td><\/tr>
Stationary Bicycling<\/td>5-10 minutes<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Elliptical Trainer<\/td>5-10 minutes<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Battle Rope<\/td>15-30 sec x 5<\/td>60-70% of MHR<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

At Home<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Jumping Jacks<\/td>15-second x 3-4 sets<\/td><\/tr>
High Knee Taps<\/td>15-second x 3-4 sets<\/td><\/tr>
Mountain Climbers<\/td>15-second x 3-4 sets<\/td><\/tr>
Squat Jacks<\/td>10 reps x 3-4 sets<\/td><\/tr>
Flutter Kicks<\/td>15-second x 3-4 sets<\/td><\/tr>
Crossbody Mountain Climber<\/td>15-second x 3-4 sets<\/td><\/tr>
Forearm Plank<\/td>45-second x 3-4 sets<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/h3>\n\n\n\n

At The Gym<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Intensity<\/th>Rest<\/th><\/tr><\/thead>
Incline Treadmill Walk<\/td>10-minute<\/td>40-60% of MHR<\/td>2-minute<\/td><\/tr>
Stationary Bicycling<\/td>10-minute<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Rowing Machine<\/td>10-minute<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Jumping Rope<\/td>200-300 reps<\/td>50-70% of MHR<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

At Home<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Jumping Jacks<\/td>15-second x 3-4 sets<\/td><\/tr>
Burpees<\/td>6-8 reps x 3-4 sets<\/td><\/tr>
Mountain Climbers<\/td>15-second x 3-4 sets<\/td><\/tr>
Jumping Split Squat<\/td>5 reps per leg x 3 sets<\/td><\/tr>
Standing Cross Knee to Elbow<\/a><\/td>10 reps per side x 3-4 sets<\/td><\/tr>
Shoulder Taps<\/td>10 taps per side x 3-4 sets<\/td><\/tr>
Side Plank<\/td>30-second per side x 3 sets<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3<\/h3>\n\n\n\n

At The Gym<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Intensity<\/th>Rest<\/th><\/tr><\/thead>
Treadmill Walk<\/td>20-minute<\/td>50-70% of MHR<\/td>2-minute<\/td><\/tr>
Stationary Bicycling<\/td>10 minute<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Elliptical Cross Trainer<\/td>10-minute<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Wall Ball Shots<\/td>100 reps<\/td>At your own pace<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

At Home<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Jumping Jacks<\/td>15-second x 3-4 sets<\/td><\/tr>
Bear Crawl<\/td>30-second x 3-4 sets<\/td><\/tr>
Mt. Climbers<\/td>15-second x 3-4 sets<\/td><\/tr>
Squat Jacks<\/td>10 reps x 3 sets<\/td><\/tr>
Flutter Kicks<\/td>15-second x 3-4 sets<\/td><\/tr>
Shoulder Taps<\/td>10 taps per side x 3-4 sets<\/td><\/tr>
Spider Crawl<\/td>30-second x 3 sets<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 4<\/h3>\n\n\n\n

At The Gym<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Intensity<\/th>Rest<\/th><\/tr><\/thead>
Incline Treadmill Walk<\/td>10-15 minutes<\/td>40-60% of MHR<\/td>2-minute<\/td><\/tr>
Stationary Bicycling<\/td>5-10 minutes<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Elliptical Trainer<\/td>5-10 minutes<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Jumping Rope<\/td>30 reps x 5 sets<\/td>50-70% of MHR<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

At Home<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Burpees<\/td>5 reps x 3-4 sets<\/td><\/tr>
High Knee Taps<\/td>15-second x 3-4 sets<\/td><\/tr>
Reverse Crunches<\/td>10 reps x 3-4 sets<\/td><\/tr>
Superman Raises<\/td>10 reps x 3-4 sets<\/td><\/tr>
Flutter Kicks<\/td>15-second x 3-4 sets<\/td><\/tr>
Push-ups<\/td>6-8 reps x 3-4 sets<\/td><\/tr>
Forearm Plank<\/td>45-second x 3-4 sets<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5<\/h3>\n\n\n\n

At The Gym<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Intensity<\/th>Rest<\/th><\/tr><\/thead>
Treadmill Jog<\/td>20-minute<\/td>40-60% of MHR<\/td>2-minute<\/td><\/tr>
Stationary Bicycling<\/td>5-minute<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Rowing Machine<\/td>5-minute<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Elliptical Trainer<\/td>5-minute<\/td>50-60% of MHR<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

At Home<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Jumping Jacks<\/td>15-second x 3-4 sets<\/td><\/tr>
High Knee Taps<\/td>15-second x 3-4 sets<\/td><\/tr>
Mountain Climbers<\/td>15-second x 3-4 sets<\/td><\/tr>
Squat Jacks<\/td>10 reps x 3-4 sets<\/td><\/tr>
Flutter Kicks<\/td>15-second x 3-4 sets<\/td><\/tr>
Crossbody Mountain Climber<\/td>15-second x 3-4 sets<\/td><\/tr>
Forearm Plank<\/td>45-second x 3-4 sets<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 6<\/h3>\n\n\n\n

At The Gym<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Duration<\/th>Intensity<\/th>Rest<\/th><\/tr><\/thead>
Incline Treadmill Walk<\/td>15-minute<\/td>40-60% of MHR<\/td>2-minute<\/td><\/tr>
Stationary Bicycling<\/td>10-minute<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Elliptical Cross Trainer<\/td>10-minute<\/td>50-60% of MHR<\/td>2-minute<\/td><\/tr>
Jumping Rope<\/td>200-300 reps<\/td>50-70% of MHR<\/td>–<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

At Home<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Jumping Jacks<\/td>15-second x 3-4 sets<\/td><\/tr>
Burpees<\/td>6-8 reps x 3-4 sets<\/td><\/tr>
Mountain Climbers<\/td>15-second x 3-4 sets<\/td><\/tr>
Jumping Split Squat<\/td>5 reps per leg x 3 sets<\/td><\/tr>
Standing Cross Knee to Elbow<\/td>10 reps per side x 3-4 sets<\/td><\/tr>
Shoulder Taps<\/td>10 taps per side x 3-4 sets<\/td><\/tr>
Side Plank<\/td>30-second per side x 3 sets<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

How Often Should You Perform Steady Cardio?<\/strong><\/h2>\n\n\n\n

You can do steady state cardio every day of the week. However, try to keep the duration up to one hour if you exercise daily.<\/p>\n\n\n\n

Can Steady State Cardio Increase Fat Loss?<\/strong><\/h2>\n\n\n\n

No, only steady cardio won’t accelerates fat loss but it can help you maintain. You need to include zone-2 cardio<\/a>, high-intensity interval training, and resistance training<\/a> along with reducing your calorie consumption to maximize weight loss. <\/p>\n\n\n\n

Download The PDF<\/strong><\/h2>\n\n\n\n
Steady-State-Cardio-Program-PDF<\/a>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

Getting fit is a choice, you can even exercise at steady pace to keep yourself fit and young. In this article, I’ve shared an ultimate 6-day steady state cardio for those looking for an easy way to maintain a healthy weight and enrich cardiovascular fitness. This program involves cardio program for both those who go … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":24441,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[404,256],"tags":[410,405,463],"class_list":["post-24412","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workout","category-free-workout-plans","tag-aerobic-exercise","tag-cardio","tag-free-workout-plan"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24412","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=24412"}],"version-history":[{"count":11,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24412\/revisions"}],"predecessor-version":[{"id":24444,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24412\/revisions\/24444"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/24441"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=24412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=24412"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=24412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}