My Cardio Program
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!
September 30, 2008 at 2:37 pm
This is a great cardio workout. The HIIT. I do something simular but I just got from jogging to running and back to jogging. I don’t drop down to a walk. And the 20 minutes you do either of these is better and burns more calories and fat than running for 45 minutes at a steady pace. Getting the heart rate fluctuating helps to burn. Great plan.
January 16, 2009 at 8:35 am
I’m off for 2 day them i’m starting. I’ll give you an update at the end of next week.