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3-day home cardio workout plan No Gear Cardio Starter

Three home cardio sessions built from simple movements, with rests long enough to keep the form clean. Shorten the rests as fitness comes.

Level
Beginner
Days a week
3
Per session
40–56 min
Goal
Cardio
Equipment
None, bodyweight only
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Workout schedule

3 days a week · 8 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~40 min Cardio A

4 exercises · 14 sets · ~40 min

  1. Mountain Climber Abs · Bodyweight 4 sets of 20 reps · 1:00 rest 1:00 rest
  2. Bodyweight Squat Glutes · Bodyweight 4 sets of 15 reps · 1:00 rest 1:00 rest
  3. Bodyweight Reverse Lunge Glutes · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
  4. Hand Plank Abs · Bodyweight 3 sets of 30s · 0:45 rest 0:45 rest

Day 2 · ~56 min Cardio B

5 exercises · 17 sets · ~56 min

  1. Mountain Climber Abs · Bodyweight 4 sets of 20 reps · 1:00 rest 1:00 rest
  2. Bodyweight Squat Glutes · Bodyweight 4 sets of 20 reps · 0:45 rest 0:45 rest
  3. Forward Lunge Glutes · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
  4. Dead Bug Abs · Bodyweight 3 sets of 20 reps · 0:45 rest 0:45 rest
  5. Jump Squats Glutes · Bodyweight 3 sets of 25 reps · 0:45 rest 0:45 rest

Day 3 · ~53 min Cardio C

4 exercises · 14 sets · ~53 min

  1. Bodyweight Reverse Lunge Glutes · Bodyweight 4 sets of 14 reps · 1:00 rest 1:00 rest
  2. Mountain Climber Abs · Bodyweight 4 sets of 24 reps · 1:00 rest 1:00 rest
  3. Bodyweight Squat Glutes · Bodyweight 3 sets of 20 reps · 0:45 rest 0:45 rest
  4. V-Up Abs · Bodyweight 3 sets of 25 reps · 0:45 rest 0:45 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You need no equipment.

Not the right fit?

What to expect

Each week is 45 working sets across 8 exercises, about 2 h 30 min in total.

Sets run from 12 to 25 reps, with 0:45 to 1:00 of rest between them.

Main muscles: Abs, Glutes, Quads.

How to progress

Endurance builds by doing a little more work at the same effort.

  1. Change one thing. Add a few seconds to a timed interval, a round to a circuit, or a few reps to a set. Keep everything else as it was until the change feels routine.
  2. Volume before speed. Add volume before you add speed: a session you finish does more than a faster one you abandon halfway.
  3. Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Interval Cardio Builder, the same goal at intermediate level, 4 days a week, with equipment.

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