The 4-Week All-Over Makeover Workout
Part 2: The Cardio Plan
Want results that are both quick and long-lasting? Do a combination of cardio workouts that challenge you at different intensities and work different muscle fibers, says Borden.
How it works: Do the cardio routine of your choice four or five days a week. At least two of these workouts should be a steady-paced program. For the other two or three workouts, choose from the cardio blast, interval workout, or steady-paced options below.Workout 1: Steady Pace
Time: One hour
Calories burned: About 550
Break your favorite workouts into three 20-minute intervals. For example, do 20 minutes on a treadmill, 20 on a bike, and 20 on an elliptical. Outside, do a combo of running, walking, in-line skating, and cycling. Keep your intensity at a 7 out of 10 (you can speak only in short phrases).Workout 2: Speed intervals
Time: 35 Minutes
Calories burned: About 400
Do this outside or on any machine. Warm up for 3 minutes, then alternate 5 minutes of speed bursts (an 8 on a scale of 1 to 10; you're breathless) with 5 minutes of moderate-paced recovery (a 5 or 6 effort; you can say sentences). Do 3 intervals; cool down for 2 minutes.Workout 3: Cardio Blast
Time: 30 Minutes
Calories burned: About 200
This treadmill walking routine features intervals that vary in speed and incline.
|Speed (mph)||Incline (%)||RPE*|
|18:00- 19:00||2.7- 3.0||13||10|
|20:00- 30:00||3.3- 3.7||6||7|
RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.
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