Hi, I'm Denise Druce for LIVESTRONG.com. Let's take a look at a total intermediate workout plan. We'll look at ways to mix up cardio and strength to give you the best results possible. So for an intermediate workout plan lets look at a 30 day program. For the next 30 days you need to choose a cardio activity that you love combined with strength training. So you'll do your cardiovascular activity six days a week for about 30 minutes. So something like jump rope is a great idea. You can do intervals of jump rope for a few minutes. Go as long as you can as hard as you can and then take a quick break. So you could do intervals of jump rope up to 30 minutes. Then you are going to combine your cardio exercise with strength training. So I've got a couple of dumbbells and I like exercises that are total body exercises. So lets do a combination squat over head press. So with a total body exercise like this I'm working all of the major muscles in my body in just one exercise. So three days a week you would add your strength training to your cardio. And the other three days a week you would just do your cardio. Remember that you can do abdominal work every day. So if you do that for 30 days that's a total intermediate workout routine.