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Ramp Up Your Routine: The "You Can Do It!" Makeover Workout

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Your Cardio Plan

Start off your first week by doing the steady-paced workout. Then add in some high-intensity intervals. Do these workouts with your favorite activity (we used the treadmill), using your rate of perceived exertion (RPE), or how difficult it feels on a scale of 1 to 10.

Cardio Workout 1: Steady Pace

  • Warm up for 3 to 5 minutes at 3.5 mph (RPE 3-4).
  • Walk briskly at 4.0 mph or jog at 6.0 mph for 30 minutes (RPE 6).
  • Walk for 3 to 5 minutes at 3.5 mph (RPE 4) to cool down.

Total time: 36 to 40 minutes

Cardio Workout 2: Intervals

  • Warm up for 5 minutes at 3.5 mph (RPE 3-4).
  • Sprint for 1 minute (7.0-9.0 mph) or walk briskly on an incline (4.0-4.5 mph; 5% incline) (RPE 7.5-9).
  • Recover for 2 minutes at 3.7-4.0 mph (RPE 4-5).
  • Do 6 intervals total.
  • Cool down for 5 minutes at 3.3 mph (RPE 3-4).

Total time: 28 minutes

Cardio Workout 3: Intervals

  • Warm up for 5 minutes at 3.5 mph (RPE 3-4).
  • Sprint for 2 minutes (6.5-8.0 mph) or walk briskly on an incline (4.0-4.5 mph; 5% incline) (RPE 7-8).
  • Recover for 2 minutes at 3.7-4.0 mph (RPE 4-5).
  • Do 6 intervals total.
  • Cool down for 5 minutes at 3.3 mph (RPE 3-4).

Total time: 34 minutes

Originally published in FITNESS magazine, September 2006.

 

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