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
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
Warmup walking or jogging
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.
Stairstepper - step at a moderate pace for 7 minutes at a pace that is uncomfortable to you, and you are barely able to talk.
Slow pace for 5 minutes as a cool down.
Day 4- Elliptical 25 minutes
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.