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Lose Weight Workout: Weeks 5-8

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Your Cardio Plan

Blast mega fat and develop serious stamina with this intensive cardio plan. Choose any aerobic activity (we've used a treadmill), following your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10.

Cardio Workout 1: Steady Pace

  • Warm up for 5 minutes at 3.5 mph (RPE 3-4)
  • Increase intensity, walking briskly at 4.0 mph or jogging at 6.0 mph for 40 minutes (RPE 6)
  • Cool down for 5 minutes at 3.5 mph (RPE 4)

Total time: 50 minutes

Cardio Workout 2: Intervals

  • Warm up for 5 minutes at 3.5 mph (RPE 3-4)
  • Sprint for 2 minutes (6.5-8.5 mph) or walk on an incline (4.0-4.5 mph; 5% incline) (RPE 7-8)
  • Recover 2 minutes, 3.7-4.0 mph; 0% (RPE 4-5).
  • Do 6 intervals total, sprinting for 2 minutes and recovering for 2 minutes
  • Cool down for 5 minutes at 3.3 mph (RPE 3-4)

Total time: 34 minutes

Originally published in FITNESS magazine, October 2006.

 

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Chinchilla wrote:

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1/10/2012 07:16:11 PM Report Abuse

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