Trojan - This Month’s Guide (Cardio)

Get The Maximum Results From Your Cardio Home Workout.

Cardiovascular workouts are a vital component of any home fitness training. But what is the best way to achieve your ideal cardio home workout? And how can you make sure that you’re targeting all of the areas of your body, from your legs and abs to your arms and back? We’ve put together an ultimate guide for you so that you can start burning fat faster than ever before!

  1. Before You Start Your Cardio Home Workout.
  • Heart Rate Monitor & Fan: Before you start your cardio home workout, you’ll need a heart rate monitor to help you stay in your target heart rate zone, and it should be based on your age. You’ll also want to get a fan to cool you down during the workout intervals… You can thank us later (wink-wink).
  • Fat Burning Zone: You can use five different factors to figure out which interval workouts work best for your body. These factors are your overall body composition, “fat-burning zone”, exercise tolerance, sleep, and recent match results. Once you’re done optimising your overall body composition, fat-burning zone, and exercise tolerance, you’ll know what zone is best for you.
  • Yo-yo Dieting: Refrain from yo-yo dieting (the pattern of losing weight, regaining it and then dieting again), as it is one of the worst things you can do for your heart health. Instead of letting stressful and emotional situations impact your food choices, follow a strategic eating and training plan to lose weight and build muscle – gradually. Plan to do a minimum of one (and ideally multiple) weekly training sessions to get the heart-health benefits that come with a calorie deficit and progressive, hydrating, strength training regimen.
  • Optimal Heart Rate: Once you can do 10 reps with 120 seconds of rest in your fat-burning zone, then you’ll know cardio training is right for you. Your optimal heart rate depends on many factors: height, weight, waist-to-hip ratio, age, muscle mass, activity level, as well as personal preferences. To make sure your heart rate is in its optimal fat-burning zone, make sure you register your heart rate in beats per minute on a resting state.
  • Seasonal Factors: In addition to the above factors, you also need to consider seasonal factors that negatively affect your heart rate: length of daylight hours, the seasonal impact of darkness, changes in body temperature, electrolyte balance, light exposure and acceleration.
  1. Your Cardio Home Workout Plan (Exercises, Sets, Reps, And Frequency)

If you’re not already a runner, this free plan is for you. This home workout plan will help you get into great shape and lose weight. This workout plan is for a beginner, it’s easy to follow, and you can do it with any Trojan treadmill.

This program’s intensity is medium but total rad for beginners. You can start out with 3 days a week, but keep up with this plan for 4 to 6 weeks, then follow a more progressive program.

Download the treadmill for beginners plan for print here.

  1. How To Do Your Cardio Home Workout For Maximum Results

Your home workout doesn’t need to be long; it just needs to be intense. You should aim to do 20 to 30 minutes of cardio each day, but you can split it into two 10-minute sessions if you’d prefer. There are many ways to do your cardio workout, including running, cycling, and rowing, and you don’t even need to do it physically… Pssst, we have all the home equipment to do this in the comfort of your own home.

Interval training, or endurance training, is an effective way to boost your heart rate and burn fat. It offers an unbeatable combination of exertion and muscle-burning. If all goes well, your heart and muscles will be utilised for hundreds (hundreds!) of repetitions, making it a pretty explosive workout.

Take it from us – interval training is the key to shaping your body and losing fat efficiently. Many people realise that getting in enough exercise is the key to staying fit. But little consideration is given towards the quality of the exercise you perform. Volumetric (volume) training drastically enhances your health, and the specific workouts you do will determine just how much you burn during the weeks and months ahead!

Take a look at our exercise programs; whether you’re a beginner or an advanced, we’ve got you covered. Once again, we need to reiterate that cardio is very, very important.

  1. The Benefits Of A Cardio Home Workout Plan

There are several reasons why a cardio home workout plan is better than a gym workout plan for your overall health, but here are 3 quick, and valid, ones:

  • You don’t have to spend money on gym memberships.
  • You can work out in the comfort of your own home.
  • You get more time in the day to focus on other, more critical aspects of your health.

Here are a couple of tips:

The most important thing to remember to create an effective home workout plan is to perform well at the end of your workout. Your workout plan must be flexible enough to ensure that you continue to perform at your best during a busy professional schedule. It also needs to be specific enough to ensure you hit your cardiovascular goals. Remember, cardio is all about making progress!

The suggested optimal length for a cardio session is 30 minutes. However, the time spent per session is highly dependent upon one’s fitness level. Ideally, you want to complete one full-body exercise and then complete the rest of your routine by the next day.

Don’t strive to complete the same thing twice in the same workout; you’ll get bored… It’s also important not to make your rest times longer than what your workout time suggests. Rest times are also not the time to be running on a treadmill…rest! Don’t try to complete the whole workout in one go, either. Many people get burned out from this and become discouraged from pursuing their fitness goals. Generally, any perceived exercise as higher intensity (associated with a higher heart rate) is preferable.

High-intensity training is one of the most effective ways to get the fat-burning benefits of cardio consistently. Remember – start with the minimum weekly training session required to treat your body to the benefits of endurance training, and work your way up to include total body strength and high-intensity interval training. You can do it!


This blog provides general information and discussions about fitness and health subjects. The information and other content provided in this blog, or any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay seeking it because of something that you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.

The opinions and views expressed on this blog and website have no relation to those of any academic, hospital, health practise or other institution.


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