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Lose Weight: The "You Can Do It!" Workout and Diet Plan

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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

Originally published in FITNESS magazine, September 2006.


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Contoursexpres wrote:

To lose weight, it is essential to look out for the diet plan and workout regimen. With the help of this, one can loose weight efficiently and make their body healthy as well. women fitness center

11/7/2013 01:44:52 AM Report Abuse

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