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 PaceTime: 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 intervalsTime: 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 BlastTime: 30 Minutes
Calories burned: About 200
This treadmill walking routine features intervals that vary in speed and incline.
Minutes |
Speed (mph) | Incline (%) | RPE* |
| 0:00-2:00 | 3.5 | 1 | 5 |
| 2:00-3:00 | 3.5 | 3 | 6 |
| 3:00-4:00 | 3.4 | 6 | 7 |
| 4:00-5:00 | 3.3 | 9 | 8 |
| 5:00-6:00 | 3.2 | 12 | 9 |
| 6:00-7:00 | 3.5 | 3 | 6 |
| 7:00-8:00 | 3.4 | 6 | 7 |
| 8:00-9:00 | 3.3 | 9 | 8 |
| 9:00-10:00 | 3.2 | 12 | 9 |
| 10:00- 11:00 | 3.5 | 3 | 6 |
| 11:00- 12:00 | 3.4 | 6 | 7 |
| 12:00- 13:00 | 3.3 | 9 | 8 |
| 13:00- 14:00 | 3.2 | 12 | 9 |
| 14:00- 15:00 | 3.5 | 3 | 6 |
| 15:00- 16:00 | 3.4 | 6 | 7 |
| 16:00- 17:00 | 3.3 | 9 | 8 |
| 17:00- 18:00 | 3.2 | 12 | 9 |
| 18:00- 19:00 | 2.7- 3.0 | 13 | 10 |
| 19:00- 20:00 | 3.4 | 1 | 5 |
| 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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