Cardio assignment:5 weeks to get in shape

Beginner 5 weeks 5x/week
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No matter where you start, this challenge will help you feel better in your body

The method: 4 exercises, which increase in intensity and duration daily, that you can do at home or the gym, alone or in a group and, most importantly, whenever you want!

An open space measuring 2 m by 1.5 m and a skipping rope are necessary to successfully complete the program.

Remember to turn on the sound for the best experience.

You need to have Decathlon Coach application to launch this program !

Week 1 - Setting up cardio exercises.

You will learn about the different movements that make up your cardio workouts throughout this program. Try to correctly execute the different exercises and make them your own.

  • 01. Workout 1: 4 minutes
  • 02. Workout 2: 5'
  • 03. Workout 3: 6'
  • 04. Workout 4: 7 minutes
  • 05. Workout 5: 8'

Week 2 - Improve your cardio

Now that you're familiar with all the exercises in this program, try amping up the intensity for faster results.

  • 06. Workout 1: 9'
  • 07. Workout 2: 10 minutes
  • 08. Workout 3: Rest
  • 09. Workout 4: 11'
  • 10. Workout 5: 12 minutes

Week 3 - Push yourself to improve your cardio

Push yourself during the third week of the program.

  • 11. Workout 1: 13'
  • 12. Workout 2: 14'
  • 13. Workout 3: 15 minutes
  • 14. Workout 4: 16 minutes
  • 15. Workout 5: 17'

Week 4 - Second to last week of the program

Continue to correctly execute the movements, even if you get tired.

  • 16. Workout 1: 18'
  • 17. Workout 2: Rest
  • 18. Workout 3: 19'
  • 19. Workout 4: 20 minutes
  • 20. Workout 5: 21'

Week 5 - Final week of the programme

Try to push yourself and keep up during these last cardio workouts.

  • 21. Workout 1: 22'
  • 22. Workout 2: 23'
  • 23. Workout 3: 24'
  • 24. Workout 4: 30 minutes
  • 25. Workout 5: 30 minutes

Coach advice

"For beginners: cut the exercise time and number of repetitions in half!"
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