AloneIStand’s BodyBlog

This is the cardio program I follow on a weekly basis.  I usually do this 3-4 times a week.  I do intervals for 20 minutes on a treadmill.

This is what I do:

minutes 1-5: jog at 5.2 MPH

minute 6: run at 7.5 MPH

minute 7: walk at 4.2 MPH

minute 8: run at 6.0 MPH

minute 9:  run 8.0 MPH

minute 10: walk at 4.2 MPH

minute 11:  run at 6.5 MPH

minute 12:  run at 8.5 MPH

minute 13:  walk at 4.2 MPH

minute 14:  run at 7.0 MPH

minute 15:  run at 9.0 MPH

minute 16:  walk at 4.2 MPH

minute 17:  run at 8.0 MPH

minute 18:  run at 10.0 MPH

minute 19:  sprint at 12.0 MPH

minute 20:  walk at 3.5 MPH

I’m usually sweating like a pig when I’m done, and I’m at about 2.15 -2.25 miles in distance, and about 300 - 330 calories burned….hope this helps!

Alot of people have been asking me about my weekly workout split, so here an example of what I do on weekly basis it is…I hope it helps out anyone who is interested.

Day 1 - HIIT cardio/Chest & Biceps

Day 2 - Quads

Day 3 - Shoulders & Triceps

Day 4 - HIIT cardio only

Day 5 - Hamstrings & Calves

Day 6 - HIIT cardio/Back & Traps

Day 7 - HIIT cardio only

There you have it.  I hit the weights 5 days a week, and do cardio 4 days week.  I always do cardio first in the morning on an empty stomach, and then I don’t eat for an hour afterward, as the body is still burning fat, and I don’t want to disrupt that!  I almost always do my weight routine in the last afternoon/early evening!

Hope this helps!