Program Description
Tailored to help gym rats lock in and do their cardio Focused on gradually increasing intensity and variety to help preserve muscle while losing fat.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedNov 26, 2024 07:21
- Last EditedJun 18, 2025 07:55

Summary
Transform your cardio routine with this dynamic 16-week LISS/HIIT program, designed for three sessions each week. Experience a blend of Low-Intensity Steady State (LISS) workouts, like flat and incline walking, alongside High-Intensity Interval Training (HIIT) to maximize fat burn and improve cardiovascular endurance. This program is tailored for gym enthusiasts looking to elevate their fitness levels with structured, effective cardio sessions. Get ready to challenge yourself and achieve your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Bike
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Bike
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Bike
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Bike
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Bike
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Bike
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Bike
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Bike
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
10
30 secs
RPE 7
3
Flat Walk
9
30 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
10
30 secs
RPE 7
3
Flat Walk
9
30 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
10
30 secs
RPE 7
3
Flat Walk
9
30 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
10
30 secs
RPE 7
3
Flat Walk
9
30 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
12
40 secs
RPE 10
3
Bike
12
20 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
12
40 secs
RPE 10
3
Bike
12
20 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
12
40 secs
RPE 10
3
Bike
12
20 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
12
40 secs
RPE 10
3
Bike
12
20 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Incline Walk
1
10 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Incline Walk
1
10 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Incline Walk
1
10 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Incline Walk
1
10 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
8
20 secs
RPE 7
3
Flat Walk
7
40 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
8
20 secs
RPE 7
3
Flat Walk
7
40 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
8
20 secs
RPE 7
3
Flat Walk
7
40 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
8
20 secs
RPE 7
3
Flat Walk
7
40 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
10
30 secs
RPE 10
3
Bike
9
30 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
10
30 secs
RPE 10
3
Bike
9
30 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
10
30 secs
RPE 10
3
Bike
9
30 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
10
30 secs
RPE 10
3
Bike
9
30 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Brisk Walking
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Brisk Walking
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Brisk Walking
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Brisk Walking
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
7
20 secs
RPE 10
3
Bike
6
40 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
7
20 secs
RPE 10
3
Bike
6
40 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
7
20 secs
RPE 10
3
Bike
6
40 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 6
2
Bike
7
20 secs
RPE 10
3
Bike
6
40 secs
RPE 6
4
Bike
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
10
30 secs
RPE 7
3
Flat Walk
9
30 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
10
30 secs
RPE 7
3
Flat Walk
9
30 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
10
30 secs
RPE 7
3
Flat Walk
9
30 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
10
30 secs
RPE 7
3
Flat Walk
9
30 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
12
40 secs
RPE 8
3
Flat Walk
12
20 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
12
40 secs
RPE 8
3
Flat Walk
12
20 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
12
40 secs
RPE 8
3
Flat Walk
12
20 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
5 mins
RPE 6
2
Sprint
12
40 secs
RPE 8
3
Flat Walk
12
20 secs
RPE 6
4
Flat Walk
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Walk
1
20 mins
RPE 6
2
Brisk Walking
1
10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
35 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
35 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
35 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bike
1
35 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
12
40 secs
RPE 9
2
Flat Walk
12
20 secs
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
12
40 secs
RPE 9
2
Flat Walk
12
20 secs
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
12
40 secs
RPE 9
2
Flat Walk
12
20 secs
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Walk
12
40 secs
RPE 9
2
Flat Walk
12
20 secs
RPE 6
Week 1
1 / 16 Weeks
Day 3
1
Flat Walk1 Set
20 mins
@6
2
Incline Walk1 Set
10 mins
@6.5
Day 1
1
Flat Walk1 Set
20 mins
@6
2
Brisk Walking1 Set
10 mins
@6.5
Day 2
1
Flat Walk1 Set
20 mins
@6
2
Bike1 Set
10 mins
@6