Popsugar Health & Fitness Trainer Tips Cardio and Strength Training Schedule For Weight Loss A Trainer Explains How to Structure Your Cardio and Strength Workouts to Start Losing Weight 26 July 2019 by Colleen Travers View On One Page Photo 3 of 4 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 3 Day 3 Cardio Thirty minutes on a stationary bike. Strength Training Squats: Three sets of 10 reps each. Bicep curls: Three sets of 10 reps each. Flutter kicks: Three sets of 10 reps each, or one set of 30. Jumping jacks: 20 reps. Shoulder press: Three sets of 10 reps each. Previous Next Start Slideshow Trainer TipsFitness TipsCardioWeight LossStrength Training