Cardio Day: Tuesday & Friday

It’s time to get your heart rate up and start sweating! You can do simple, at-home, outdoor cardio or you can do HIIT training (high-intensity interval training). Some fun cardio ideas are walking outside, biking, swimming or climbing stairs. For maximum results, stick to the intensity levels outlined below and repeat them 10 to 15 times. Always remember to warm up for 3 to 5 minutes prior to starting your cardio session.

If you are just starting, focus on moving for 30 to 60 minutes. Some great cardio examples are walking, biking or swimming.

Warm Up for 3 to 5 Minutes

HIIT Circuit:

  • Work at a moderate intensity level for 30 seconds. (You should feel like you’re slightly sweaty and breathing a bit faster.)
  • Then work at your maximum effort level for 45 seconds. (You should feel like you’re breathing heavier.)

Example: Walk at a moderate pace on the treadmill for 30 seconds, then jog/run for 45 seconds, back down to walk for 30, up again for 45 second run, etc. Now repeat this circuit 10 to 15 times (approximately 15 to 20 minutes in time).

Cool Down for 5 Minutes After

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WEEKLY PLAN

SUNDAY

Rest Day
Rest Day

MONDAY

Circuit Days
Circuit Day

TUESDAY

Cardio Day
Cardio Day

WEDNESDAY

Rest Day
Rest Day

THURSDAY

Circuit Days
Circuit Day

FRIDAY

Cardio Day
Cardio Day

SATURDAY

Circuit Days
Circuit Day