The Perfect Cardio Week

The Perfect Cardio Week

This mix hits the calorie-sizzling sweet spot.

Day 1 – LSD

Do your favorite cardio (swim, bike, run, spin) for 45 to 60 minutes at a level (on a scale of 1 to 10, 1 is the effort it takes to ride the bus and 10 is the effort it takes to throw the bus in the air.)

Day 2 – HIIT

Give it your all! Aim for a level 8 or 9 – that point at which you hate every moment – for 30 seconds. Back off to a level 4 for 60 seconds to catch your breath. Repeat 10 to 20 times.

Day 3 – LSD

Just as on Day 1, stay at level 3 or 4 for 45 to 60 minutes. Go for a quick-clip walk, or think outside the blah-blah cardio box – take a fun class like Zumba.

Day 4 – Rest

Ahh, a day off! Kick up your heels and let your muscles recover and repair. You are also allowing your body to replenish its all-important sugar stores (energy), so you are fueled up for tomorrow.

Day 5 – Tempo

Think of this workout like doing a 5K and gunning for a respectable time. Aim for a level 5 to 7, and stick it out for 20 to 30 minutes. Put on your sneakers and run, or go and spin.

Day 6 – LSD

By now, you know the drill: Do 45 to 60 minutes at level 3 or 4. Invite a friend for a jog or take your dog for a speedy walk. Biking to work or the store counts, too!

Day 7 – HIIT

Push it, push it, push it! Hit it hard (level 8 or 9) for 30 seconds. Relax at an easy pace (level 3 or 4) for 60 seconds before you go, go, go! Repeat 10 to 20 times.

130203-1167_Nautilus-Cardio-5-Piece

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