Days 2, 6, 9, 13, 16, 20, 23, 27

High Intensity Cardio Options :

Two days per week you will be doing a high intensity workout. On these days you will be working on improving your cardiovascular endurance by keeping your heart rate at 75%-85% max. This calculation is simple. Take 220 - your age, then multiply this by 0.75 and again by 0.85. This is how many beats per minute your pulse should be. You want to keep your heart rate in this range during these workouts. Your pulse can be felt on the inside of your wrist and timed for 60 seconds during the workout. If this is too much of a hassle, just go by how you feel. If you can carry on a conversation, you probably aren't working quite hard enough. You should be breathing heavy throughout these workouts. Options for 25 minute cardio workouts are: 

  • Go for a run

  • Spinning

  • Swim at a high intensity

  • Play tennis, soccer, or other sport of high intensity

  • Hike a steep climb

  • Walk on the stair climber

  • Use a rower

  • Complete one of the following cardio workout videos 

Cardio Option 1

Cardio Option 2