CARDIO DAY
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.
WARM UP FOR 3 TO 5 MINUTES
Warming up is important and meant to increase your heart rate, so you can have a good workout. Some great warm-up exercise are jumping jacks, skipping rope and walking for 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
ACTIVITY GUIDE
SUNDAY
rest day
MONDAY
CIRCUIT DAY
TUESDAY
CARDIO DAY
WEDNESDAY
rest day
THURSDAY
CIRCUIT DAY
FRIDAY
CARDIO DAY
SATURDAY