Medium intensity cardio workout |Shred your fat just by doing these|

You can start this medium intensity cardio workout routine only after doing the beginner’s cardio routine for at least a month. 

So here we go!

Make sure you do all these in the correct postures.

Place jogging(higher intensity) :

medium cardio workout


 A warmup exercises to start the medium intensity cardio. 

How to do it?

  • Stand in a place, and start jogging.
  • Increase the pace of place jog gradually.
  • It is a warm-up exercise.
  • Make sure the intensity is higher this time. 

(Add a minute after each week)


Mountain climbers:

medium intensity cardio
Looks easy?

(20 repeats per set)

A lower body exercise for medium intensity cardio. 

How to do it?

  • Get directly into a push-up position.
  • With the butt a little high, to look like a mountain (maybe).
  • Now lift the knees one by one, to make them touch the chest.
  • And, the core should feel the pressure by thighs.
  • Do this at a good pace, but don’t imbalance yourself. 
  • It is excellent for your lower body. 

(Add 10 repeats after each weak.)

Rest- 45 seconds.

Jumping squats:

medium intensity cardio

(10repeats per set)

Another lower-body activator for medium-intensity cardio. The jumps add to the intensity. 

How to do it?

  • Stand straight with your feet wide open, shoulder-width apart.
  • Keep your hands on your waist, and jump forward, and land in a squat position.
  • Jump back from the squat position, and land backward again in a squat position.
  • From there, jump forward and get in the initial standing position.

(Add 5repeats after each week)


Burpees with high knees:

medium intensity cardio

(10repeats per set)

The two exercises combined make a perfect full-body activator for a medium intensity cardio workout. 

How to do?


  • Stand straight with hands in front of and close to the abdomen.
  • Palms should be facing the ground.
  • Lift knees one by one and make them touch your palms. 


  • Stand straight with hands close to the body.
  • Jump with hands straight above your head.
  • Get back on the floor in a squat like position.
  • Jump backward just with feet into a plank position, with your arms perpendicularly placed on the ground.
  • Jump back to the squat position and stand up straight.

(Add 3repeats after each week)


It is a tough task, and you are going great. So, you deserve it.

Cross over lunge plus kick:

(20 repeats each leg, per set)

How to do?

  • Stand straight with your legs apart and hands-on waist.
  • Take your right foot behind your left leg and bend down, making your left knee and right calf parallel to the ground.
  • Stay there for a second, and then lift your body back.
  • Before resting your right foot on the ground, kick outwards on the right side, and then get into the standing position.

(Add 4repeats on each leg after each week)



Bird (without the dog this time):


(20 repeats per set)

How to do?

  • Lay down on your belly, get in a high plank position.
  • Now, lift your right arm parallel to the ground along with your left leg.
  • Try to keep your chin up and look at the raised hand. (It will stretch muscles, and bring about more intensity.)
  • Get back to normal and repeat the same with alternate arm and leg this time.

(Add 5repeats after each week)


And, repeat the entire medium intensity cardio workout routine.

  • Do not immediately drink water after the workouts.
  • In the ten minute break, let your breath get natural the first 30seconds. Then drink a sip of water or two.
  • Start the next workout after at least 30seconds of having water.
  • During the mid-set rest, avoid drinking water.
  • Stand in the place and keep moving. Else, your body may lose the heat, and you will not be able to do the second set.
  • After finishing the routine and you can have as much water as you want. (Only after your breath is back to usual.)
  • Make sure you do all of the workouts in the right postures.

Do this medium intensity cardio workout routine twice to see effective results.

All these exercises are higher in intensity than the beginner’s cardio workout routine.

It can be challenging in the beginning, but you will catch pace through the week. 

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