Cardio Day

Today is the first day back! You ready?!

Cardio Routine:

Whatever your choice of cardio is, we're going to ease into doing intervals. You can choose whatever cardio you'll do, but make sure you stay true to the intervals. This is going to jump start your metabolism. Since it's our first day back, don't sprint at your maximum speed, because we don't want to burn out. Only go to about 70% of your max.

• Warm up 5 minutes
  
• on Minute 6 sprint for 30 seconds
  
• 6.3- walk and bring your heart rate down until you're breathing comfortably
  
• 7.3- Sprint
  
• 8.0- walk to bring your heart rate back down
• 9.0- Sprint
  
• 9.3- Walk
  
• 10.3- Sprint
  
• 11.0- Walk
  

You get the idea. Sprint for 30 seconds, cool down for a minute. Do this until you reach 20 mintues. It might seem like a short workout, but if you're doing it right and actually getting your heart rate up high enough, your body shouldn't be able to take any more.

Beginners: You can do this with walking as well. For the sprint walk fast, or you can choose to do hills this way. Sprinting is walking up the steep hill, and cool down is walking down.

Intermediate: Make sure you're pushing yourself hard enough, but don't burn out too quickly. You may want to start off at a slower sprinting speed to figure out where you're at. Each time the sprint comes, you can bump the speed up a little more. But don't be TOO easy on yourself :)

Advanced: Make sure your sprint is a true sprint. I can get up to a 10 or 11 on the speed. Don't let it be only a few points above your jogging speed. You should be exhausted by the time this is finished. If you feel you need more, then sprint at a high speed for 30 seconds, then step on the sides of the treadmill for 30 seconds and jump back on. That way you're not wasting time bringing the speed up and down.