Cardio Workout Plan

Can you name the most important muscle in your body? Nope, it's not your abs, hamstrings or triceps. It's your heart!

The human heart is an amazing muscle, capable of pumping about five quarts of blood throughout the body every minute—that's approximately 2,000 gallons of blood each day! In fact, the average heart beats about 100,000 times each day, too, which is why it's so important to have a strong and healthy heart.

And just like you can exercise to build strength in your skeletal muscles, you can—and should—also train your heart to become stronger, healthier and more efficient at doing its job. The right workout plan is like strength-training for your heart, which helps it pump more blood with less effort.

n order to make it easy to get your heart healthier, we've created sample workout plans for three different fitness levels. After 3-4 months at one level, jump up to the next level to continue challenging yourself and improving your fitness and cardiovascular fitness.

Cardio is good. Cardio that incorporates core strength at the same time is better. This workout lets you check off both without stepping foot on a treadmill or attempting a few lazy sit-ups on the mat.

The routine features nontraditional core and cardio exercises to prevent boredom. You'll perform some standing and some on the floor, but all of them will hit every inch of your core. You need zero equipment for this one, but an exercise mat is optional if you'd prefer.

No equipment is needed for this workout. Complete a dynamic warm-up (~1.5 minutes), followed by a 25-minute workout, and a cool-down stretch (~2 minutes).

High Knees - Stand with your feet hip width and run in place by pulling right knee up toward chest, then left knee up toward chest. Continue to alternate as quickly as possible.

Make it easier: If running isn't part of your game plan, perform this move as a march, using your core to pull your knee toward your chest.

Punch - Start in the same split stance that you used for uppercuts, with right foot one step ahead of left foot. Raise both fists up, keeping elbows pulled in to rib cage. Punch forward with left hand, slightly rotating torso as you do. Punch as quickly as possible for half of your time, then switch your stance and punch on the other side.

Plank Jacks - From a high plank position, with core tight, jump feet apart then jump them back together. Repeat as quickly as possible while trying to maintain level hips.

Butt Kick - Run in place kicking heels toward glutes. Swing arms at side or allow them to rest against butt so that heels kick palms. Make sure the movement is being driven from your hamstrings (not your feet kicking up dust).

Fast Feet Shuffle - With feet wider than hip width, bend knees slightly, sending hips back and keeping core tight. Shuffle feet to the right for 4 paces (or for as much space as you have), then shuffle back the other way. Stay low and make your feet move as quickly as possible to get the most out of this exercise.

Plank-to-Knee Tap - From a high plank position with core engaged, shift back and pike hips as you lift right hand to tap left shin (or ankle if you're extra flexible!). Return to high plank position and repeat on the other side. Move through the exercise as quickly as possible while maintaining good form.

Jumping Jack - This classic cardio move is a great way to warm up or do active rest between more difficult moves. Start with feet together, hands at sides, core engaged. Now jump legs apart and bring arms overhead, clapping at the top. Keep knees bent as you jump feet back together and bring arms down. Repeat as quickly as possible.

Vertical Jump - The goal here is simple: Try to jump as high as possible. Stand with a slight bend in the knees and feet hip width. Swing both arms back as you bend a little deeper. Then, as you swing arms forward, jump up, extending arms overhead. Land lightly and repeat.