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
- 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).