logo
BoostcampPNG

Alex’s Cardio Program

by Alex
15 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
    Jul 07, 2025 04:57

Summary

Dive into Alex’s Cardio Program, a comprehensive 12-week journey designed to elevate your cardiovascular fitness with daily workouts. Each week features a mix of Moderate-Intensity Steady-State sessions, High-Intensity Interval Training, and Active Recovery days, ensuring a balanced approach that promotes endurance and recovery. With targeted heart rate zones and a variety of exercises, this program is perfect for anyone looking to boost their stamina and overall fitness from the comfort of home. Get ready to push your limits and achieve your cardio goals!
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
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Moderate-Intensity Steady-State (MISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long-Distance Steady-State (LDSS)
1
60 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
-
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 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High-Intensity Interval Training (HIIT)
1
35 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Recovery Or Rest
1
30-45 mins
-
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
-