Workout Plans - strength & cardio combined

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GymAmerica offers thousands of free workout plans to choose from. Whether you're looking for a good strength & cardio combined workout, a gym workout plan or simply the best workout to lose weight, GymAmerica has what you're looking for. Browse for the best rated workouts and start burning calories today.

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	CCR			Unrated
	by RunWalker	Intermediate	Strength & Cardio	Endurance

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	Strength Maintenance			Unrated
	by RunWalker	Beginner	Strength & Cardio	General Fitness

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	Anatomical Adaption			Unrated
	by RunWalker	Beginner	Strength & Cardio	Endurance

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	2-Week Get Started Workout			Unrated
	by Maverick333	Beginner	Strength & Cardio	General Fitness

This is a 2-week circuit training workout for begginers who never lifted weights or for people who want to get back in shape after a long break before starting a more intense workout. The goal is to get the muscles ready for more intense workouts without feeling so sore that you skip workouts.

Start with a brief 10 minutes of cardio to warm-up, then use the first circuit of 15-20 reps as a more specific warmup using 2/3 to 3/4 of the weights you would use for the second and third circuits at 8-12 reps, resting 1 minute between sets. Ex. If you use 100 pounds on the bench press, do your first circuit using only 65-75 lbs for that exercise.

Finish with a 2-3 minute walking rest period and a 10 minute stretching session.

Do this workout 2-3 times a week for two weeks (recommendation: 2 workouts the first week, and 3 the second week).

30-60 cardio workouts are recommended on non training days.

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	MH's 7-Week 2-Phase Big Muscle Plan			Unrated
	by Maverick333	Intermediate	Strength & Cardio	Weightlifting

This workout is in two phases.

Phase 1 (3 weeks), where you do 3 workouts per week (Mon-Wed-Fri) alternating between workouts A and B, with optional cardio/abs days in between.

Phase 2 (4 weeks), where you do 3 workouts per week, using workout A on Mondays, workout B on Wednesdays and Workout C on Fridays, with optional cardio/abs days in between.

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	MS-Run			Unrated
	by RunWalker	Beginner	Strength & Cardio	Endurance

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	Nighthawk			Unrated
	by Nighthawk64	Intermediate	Strength & Cardio	General Fitness

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	Program			Unrated
	by Ridgerunner	Intermediate	Strength & Cardio	General Fitness

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	RyMac 40+ Workout			Unrated
	by RyMacD_76	Intermediate	Strength & Cardio	General Fitness

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	tega			Unrated
	by tegakap	Intermediate	Strength & Cardio	Fat-Burning

have a back pain due to inhernia, therefore most seated excersises please

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Power Tools for Weight Loss Success: Workout Plans

Choosing a Workout Plan

GymAmerica is committed to providing you with the tools and resources you need to be on your way to a healthy lifestyle. Adding a workout plan to your weekly regimen is one of the best life decisions you can make. Let us help you find the best workout to help you reach your health and fitness goals.

Our workout plans directory is easy-to-use and provides you with a broad variety of free workout plans to choose from. Simply search for the type of workout plan you want or use the filter to refine your search by workout category, type, level and source. We offer GymAmerica designed plans and 100's of member created workouts, and of all of them can be individually customized to you.

In addition to our workout plans, access our other resources such as our calorie counter and food diary, calorie calculator, calories burned calculator and more! We feel that ‘seeing’ your progress is a great asset in your pursuit of fitness. Our tools are engineered to facilitate weight loss and to help you achieve results.

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Exercises

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One-Leg Dumbbell Calf Raises
Press against a wall with your hand to ensure proper balance
Easy Walk
Complete at an RPE between 2-4