30 days · 2 to 6, your call
Cardio Only: Conditioning and Burn
Not everyone wants to lift weights, and that's fine. Walking, running, cycling or jumping rope will get you leaner and fitter, as long as it progresses. The problem with doing cardio on your own is repeating the same 30-minute walk for months. This protocol alternates steady and interval sessions, raises time and intensity every week and closes each day with five minutes of core.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You'd rather walk, run, ride or jump rope than lift.
- You want better conditioning and fat loss with a plan that levels up.
- You have no gym and no equipment, but you have a street, a park or a rope.
Who it is not for
- You want to build or tone muscle. Cardio alone doesn't do that; see 30-Day Fat Loss.
- You have a knee or ankle injury that rules out impact. Flag it and the plan stays on walking and bike, but check with a professional first.
- You hate cardio and want the bare minimum. The light cardio in the other protocols covers that.
How it works
You answer. The engine builds.
- Length 30 days
- Days a week 2 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
2 to 6 sessions a week, alternating intervals, steady state and one longer easy day. Every session ends with three abs and lower-back exercises. Time grows up to 10% a week, within the minutes you have, and the meal plan sits at maintenance or in a deficit depending on your goal.
- Alternating interval and steady sessions
- Time and intensity progression every week
- Short core work at the end of each day
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 30 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Woman, 38 years old, 72 kg, beginner, no equipment, 30 min per session.
Abs and core
- Side plank 2 × 30-45s
- Flutter kicks 2 × 30-45s
- Bicycle crunch 2 × 12-16
Cardio
20 min of Outdoor walking or Stair climbing at a pace where you can speak short sentences (60-70% of max effort).
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add 30-Day Fat Loss: both for US$ 4.99.
Not happy? 7-day refund, no questions.
Questions about this protocol
Do I have to run?
No. You pick the mode: walking, running, bike, rope, stairs or elliptical. The plan uses time and intensity, not distance, so it works with any of them.
How many days a week?
2 to 6, your choice. Sessions alternate intervals, steady state and one longer easy day. Beginners get a steady session before the first interval one.
Can I lose weight with cardio alone?
Yes, if the meal plan is in a deficit. That's why it's included. Without lifting, some of the weight lost can be muscle; the daily core helps, but if that worries you, 30-Day Fat Loss combines both.
What's the short core work?
Three abs and lower-back exercises, 5 to 8 minutes, at the end of every session. For posture, for running and for your waist.
How long is each session?
You choose between 20 and 90 minutes, and the plan increases up to 10% per week within your limit. Beginners start at 20 to 30.
Cardio Only: Conditioning and Burn
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.