6 Week Workout Programs

Workout programs are designed to improve fitness in one or more ways. Weight and resistance training programs are geared toward muscular strength and endurance gains. Cardio workouts target cardiovascular conditioning. Training programs have guidelines to follow. Typical guidelines are based on frequency, how many weekly workouts, intensity, how hard to work out and how long the workouts should be. With proper training, results can be seen within the first six weeks.

Cardio Training Workout

This workout program is designed to improve cardiovascular fitness, strengthening your heart and lung capacity. It is a four-day-a-week beginner's program to train for running a distance of five kilometers. The program is performed on a treadmill, but can be done on an outdoor track. Begin the first week by completing a distance of three to five miles in each session. Combine walking and running intervals based on your comfort level. Alternate between three minutes each of running and walking. The goal for week two is to run and walk at five minute intervals for the same distance. For week three, increase the interval times to seven to 10 minutes. For week four, increase to 10 to 15 minutes. Week five's times should increase to 15 to 20 minutes. For week six, your goal should be to complete an entire 30-minute running session. The distance for a five kilometer race is a 3.1 miles, which should be completed in 30 to 40 minutes. Focus on good running form, landing lightly on your heels and rolling forward and pushing off through your toes.

Strength Training Workout

A strength training workout is designed to increase muscular strength and the ability to lift a lot of weight in one effort or repetition. It is geared towards those who have already achieved a level of strength and want to further increase strength levels. Training guidelines suggest completing this workout three times weekly, using as much weight as possible. Complete a warm-up set using lighter weights for four to six repetitions prior to each set. Exercises include: Squats, leg extensions, leg curls, dumbbell pullovers, shoulder press, seated cable row, bench press, barbell curls, seated triceps press, pullups, bench dips, calf raises and crunches. For all exercises, perform one set of eight to 10 repetitions, selecting a weight that will bring you to muscle failure by the tenth repetition. Focus on using the correct form and working slowly through a full range of motion.

Muscular Endurance Program

This program is designed to increase muscular endurance, increasing the number of times you can lift a weight or perform an exercise. It is suggested for those who have been exercising for at least one month. For significant results, five workouts weekly is suggested for a duration of 20 minutes each. Exercises should be performed consecutively without rest intervals. Complete up to 30 repetitions of each exercise. For single limb exercises, perform 15 repetitions on each side. Exercises are: Step-ups with weight, push-ups, lunges with curls, crunches, squats with a shoulder press, rows, squats with lateral shoulder raises, alternating crunches, squats without arm movements, dips and calf raises.