This past Tuesday I shared a snippet from my #1 best-selling book The 90-Day Home Workout Plan. In the book, I cover the five critical parts of a workout. Today, I’ll talk about an often misunderstood and misused portion of working out – cardio training. Many people believe you need to use expensive high-tech gym equipment to do cardio, but that is furthest from the truth. You can easily get your cardio training through a well-planned workout program.

The Second Most Vital Component of a Workout: Cardio

The primary objective of cardio training is to strengthen and to build endurance in your heart and your lungs. The heart is a muscle and much like any other muscle in the body, needs training. If you have a strong heart, you will have more stamina, endurance and energy. With a strong heart, you’ll be amazed how you much easier everything is from your workouts to the most mundane chore. Cardio-respiratory training, or cardio, is appropriate for most everyone.

Increase your workout pace and really get moving in this portion of the exercise routine. Your pace should be intense, filled with heavy breathing and having little ability to talk. On a scale of 0-10, 0 being no exertion and 10 being completely breathless, you should be between 6-8 rating[i]. Avoid exercising at an intensity of 10 since this can be detrimental to your health. Never push yourself so hard that you cannot breathe properly.

The scale is completely subjective, so don’t compare your efforts or exertion to anyone else. Stay honest and continually re-evaluate your work with every exercise and workout.

General Cardio Recommendations

In The 90-Day Home Workout Plan, cardio goes throughout the workout with the weight training. In the average hour, the workout incorporates cardio for 10-15 minutes. If you train with weights at a fast pace, then you may be able to achieve cardio training. The only time the workout should not be cardio-based is during the first and last 10 minutes of a workout. I cover this further in the final two components that we’ll discuss next week.

Remember to scroll up and subscribe to this blog for updates so you don’t miss a single post. Until Tuesday, stay strong and be happy!

(Excerpt also featured in The Ultimate Home Workout Plan Bundle)


This blog post proposes exercise recommendations and all readers should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise program, if you experience any discomfort, pain or duress, stop immediately and consult your doctor. The author of this blog post disclaims any liabilities or losses in connection with the exercises or advice herein. You should inspect any equipment or workout area in advance as free of danger, flaw or compromise. The user assumes all responsibility when performing any movements contained in this blog and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

[i] The American Council on Exercise. (2015). Fit Facts: Monitoring Exercise Intensity Using Ratings of Perceived Exertion. Retrieved from http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_2579.pdf

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Dale L. Roberts

My name is Dale Lewis Roberts and I'm an American Council on Exercise Personal Trainer, Certified, with an ACE specialty certification in Senior Fitness. Since beginning my personal training career in 2006, I have earned numerous certifications in personal training, yoga, nutritional coaching, among others. I have worked with hundreds of clients with a variety of health & fitness goals.

While my greatest passions are health & fitness, writing and reading, I also love to spend time traveling with my wife, watching pro wrestling and playing guitar. I currently reside in Columbus, Ohio, with my wife, Kelli, and our rescue cat, Izzie.
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