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The 4-Week All-Over Makeover Workout

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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.

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.

 

 

Next:  "We Tried It!"

 

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