Here’s a one-month intermediate-level cardio workout plan that progressively challenges your cardiovascular fitness. Remember to consult with a healthcare professional before starting any new exercise routine, especially if you have underlying health conditions or concerns.

Week 1: Intermediate Cardio Foundation

Day 1: 30-Minute Brisk Walk

• Begin with a 5-minute warm-up walk.
• Then walk briskly for 25 minutes.
• Finish with a 5-minute cool-down walk.

Day 2: 20-Minute Jumping Jacks

• Start with a 3-minute warm-up (marching in place).
• Do jumping jacks for 20 minutes.
• Finish with a 5-minute cool-down (gentle stretching).

Day 3: Rest

Day 4: 30-Minute Bike Ride

• Start with a 5-minute warm-up at a moderate pace.
• Cycle at a vigorous pace for 25 minutes.
• Finish with a 5-minute cool-down at a moderate pace.

Day 5: 25-Minute Dance Workout

• Choose your favorite music and dance for 25 minutes.
• No need for structured warm-up or cool-down; dancing is the warm-up and cool-down.

Day 6: Rest

Day 7: 30-Minute Stair Climbing

• Use a staircase or a step platform.
• Begin with a 5-minute warm-up (marching in place).
• Step up and down for 25 minutes.
• Finish with a 5-minute cool-down (gentle stretching).

Week 2: Increasing the Challenge

Day 1: 35-Minute Brisk Walk

• Increase your brisk walking time to 35 minutes.

Day 2: 25-Minute Jumping Jacks

• Continue with 25 minutes of jumping jacks.

Day 3: Rest

Day 4: 35-Minute Bike Ride

• Increase your cycling time to 35 minutes.

Day 5: 30-Minute Dance Workout

• Continue with 30 minutes of dancing.

Day 6: Rest

Day 7: 35-Minute Stair Climbing

• Increase your stair climbing time to 35 minutes.

Week 3: Adding Variety

Day 1: 40-Minute Brisk Walk

• Increase your brisk walking time to 40 minutes.

Day 2: 30-Minute Jumping Jacks

• Continue with 30 minutes of jumping jacks.

Day 3: Rest

Day 4: 40-Minute Bike Ride

• Increase your cycling time to 40 minutes.

Day 5: 35-Minute Dance Workout

• Increase your dancing time to 35 minutes.

Day 6: Rest

Day 7: 40-Minute Stair Climbing

• Increase your stair climbing time to 40 minutes.

Week 4: Pushing Your Limits

Day 1: 45-Minute Brisk Walk

• Increase your brisk walking time to 45 minutes.

Day 2: 35-Minute Jumping Jacks

• Continue with 35 minutes of jumping jacks.

Day 3: Rest

Day 4: 45-Minute Bike Ride

• Increase your cycling time to 45 minutes.

Day 5: 40-Minute Dance Workout

• Increase your dancing time to 40 minutes.

Day 6: Rest

Day 7: 45-Minute Stair Climbing

• Increase your stair climbing time to 45 minutes.

By the end of this one-month intermediate-level cardio workout plan, you’ll have significantly improved your cardiovascular fitness and stamina. Remember to stay hydrated, pay attention to your body’s signals, and ensure proper warm-up and cool-down routines to prevent injuries. This plan can be used as a foundation for further cardiovascular fitness progress.