Printable workout routine to improve your cardio fitness

This 6 week program will help you lose weight and improve cardio fitness with 15 minute at-home workouts.   The set comes with a printable workout routine and tracker for each of the 6 weeks.  There is also an instruction booklet with technique points to help you get the most out of your workout.

  • Printable workout routine

The main benefits of a cardio workout program are:

  • Burning calories, which helps with weight loss/weight control
  • Improving heart and circulatory system health
  • Increasing stamina

Although the program will primarily benefit cardio fitness and help with weight management, it will also improve muscle tone and flexibility, strengthen the core stabilisers and improve coordination.

There is a different set of exercises for each week’s workout and the intervals for each exercise get longer as the program progresses.  Two zip files are included – one in letter size and one in A4 size. Each zip contains the following PDF files:

  • Introduction booklet including warm up exercises and stretch chart
  • Instruction booklet for all the exercises
  • 6 x exercise charts
  • 6 x tracker sheets

What you will need to do the program

  • You will need a small clear space – around 6 foot/2 metres square is enough
  • Suitable clothing – eg shorts and T-shirt
  • Ideally a fitness bra/crop top for support (due to high impact moves)
  • Trainers or other footwear that will cushion impact

Note: this workout includes some high impact moves like jacks, jump squats and side leaps. High impact exercise isn’t advisable for anyone who is very overweight or has joint problems.

Buy the cardio fitness printable workout routine

Pay securely using the Stripe gateway and download your files instantly – follow these 3 simple steps:

  1. Click on the “buy now” button below.
  2. In the pop-up box, select which paper size you want (A4 or letter) and enter your card details, then click on pay.
  3. Click on the download link in the confirmation message.


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