Cardio & HIIT program · Intermediate
Cardio & Core 3-Day
Three sessions per week: cardio blocks plus core finishers. Good for athletes or anyone wanting conditioning and a stronger midsection.
- Sessions / week
- 3
- Weeks
- 4
- Exercises
- 5
Session 1
Rope, burpees, core
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Jump Rope | 4 × 60 sec | Cardio |
| Burpees | 4 × 8 | Full Body |
| Mountain Climbers | 4 × 45 sec | Core |
| Squat Jumps | 3 × 12 | Legs |
Session 2
Swings, jumps, core
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Kettlebell Swing | 4 × 15 | Full Body |
| Squat Jumps | 4 × 12 | Legs |
| Mountain Climbers | 4 × 40 sec | Core |
| Jump Rope | 3 × 45 sec | Cardio |
Session 3
Full circuit
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Burpees | 3 × 10 | Full Body |
| Jump Rope | 4 × 60 sec | Cardio |
| Mountain Climbers | 3 × 45 sec | Core |
| Squat Jumps | 3 × 15 | Legs |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is Cardio & Core 3-Day?
Cardio & Core 3-Day is 3 sessions per week, run for 4 weeks.
Is Cardio & Core 3-Day good for beginners?
Cardio & Core 3-Day is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.
How do I track Cardio & Core 3-Day?
Open Cardio & Core 3-Day in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
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