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LISS/HITT cardio

by N. E.
9 athletes joined

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

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 26, 2024 07:21
  • Last Edited
    Jun 28, 2025 10:35

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!
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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
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 Walk
1 Set
20 mins
@6
2
Incline Walk
1 Set
10 mins
@6.5
Day 1
1
Flat Walk
1 Set
20 mins
@6
2
Brisk Walking
1 Set
10 mins
@6.5
Day 2
1
Flat Walk
1 Set
20 mins
@6
2
Bike
1 Set
10 mins
@6