Weeks 1 and 2: Cardio routine - WTOC-TV: Savannah, Beaufort, SC, News, Weather & Sports

Weeks 1 and 2: Cardio routine

Day 1 - Treadmill or outside

Walk or jog at pace that you can talk but not sing for 25 minutes (Don't forget warm-up and cool-down for 5 min each!)

Day 2 – Elliptical - 25 minutes

Warm up on the elliptical trainer for five minutes by adjusting it to a cross ramp of 10 and a resistance between 1 & 5, depending on your fitness level, so the work feels easy. Check the "strides" report on the console to insure you are at a minimum of 120 per minute.

After your warm-up, keep the cross ramp at the 10 and gradually increase the resistance until you are able to talk but slightly out of breath. Stay here and keep the strides per minute at a MINIMUM of 120 for the next 15 minutes.

Cool down at a lower resistance between 1 and 5 for 5 minutes.

Day 3 - Stepmill/Stairstepper & treadmill combo 25 minutes

Minutes 1-5
Warmup walking or jogging

Minutes  5-15 
Increase ramp/incline 2 notches so you are not walking on a totally flat surface. Increase speed to a point that is slightly uncomfortable and you are out of breath.

Min 15-20  
Stairstepper - step at a moderate pace for 7 minutes at a pace that is uncomfortable to you, and you are barely able to talk.

Min 20-25  
Slow pace for 5 minutes as a cool down.

Day 4- Elliptical 25 minutes

Minutes 0-5  
Warm up by adjusting it to a cross ramp of 10 and a resistance between 1 & 5, depending on your fitness level, so the work feels easy. Check the "strides" report on the console to insure you are at a minimum of 120 per minute.

Minutes 5-20
After your warm-up, decrease the cross-ramp to 8, and increase your speed,  until you are out of breath, but still able to talk. Stay here and keep the strides per minute at a MINIMUM of 130.

Minutes 20-25
Cool down.

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