Cardio

15 MIN. FAT BURNER!

(this is a mod/intense/cardio based workout!)

F-1-3x/wk.
I-complete intervals working within 75-95% mhr for 1-3 sets
T-15 min. of intervals that can be repeated 1-3 sets to equal 15-45 min.
T-Cardiovascular based intervals, to increase your overall endurance and increase caloric expenditure!

EXTRA TIPS:
Remember to warm-up/cool-dn. For 5-10 min. pre/post.
This program can be complete for 1-3 sets, which will take 15-45 min.
Remember to post-workout STRETCH! Cover all major muscle groups

EQUIPMENT NEEDED:
-Treadmill
-Water
-Great Music!
-YOUR winning attitude!

EXERCISE:
This workout is based upon walking/incline/treadmill with 1 min. intervals.

  • Start walking at a pace bet. 3.8-4.2+ on the treadmill (you need to walk fast!)
  • Walk 1 min. at 3% incline
  • 2min. 4% incline
  • 3 min.5% incline
  • 4 min. 6% incline
  • 5 min. 7% incline
  • 6 min. 8% incline
  • 7 min. 9% incline
  • 8 min. 10% incline
  • 9 min. 11% incline
  • 10 min. 12 % incline
  • FOR the remaining 5 min. – WALK and hold at 10-12% incline

(if you choose to repeat, for another 15 min. then start at the BEG. !)


RUN/SKIP- 15 MIN. FAT BURNER #2

(this is a cardio based interval workout)

F- 1-3x/wk.
I-complete intervals working bet. 75-90% mhr for 1-3 sets
T-15 min. of intervals that can be completed 1-3 sets/or combined with fat burner #1 and create your own 30 min.+ workout
T- a cardio workout that will keep you hopping/burning/and moving!

EXTRA TIPS:
- same as fat burner #1 and because only 15 min. you can combine with resistance training and or mind/body workout!
- increase your workout to your desired time.

EQUIPMENT NEEDED:
-Treadmill
-skipping rope
-Clock, stop watch etc,
-Water

EXERCISES:
This workout is based upon 2:1 intervals between running/treadmill/skipping with rope.
-2 min. RUN on treadmill at a mod/fast pace – your 80%mhr+
-1 min. SKIP fast!
REPEAT for 5 sets!

TIP: try and use different speeds to run with – eg. 7.8 then 8.0 etc.