Fat Burning Cardio Program
4 weeks - $19.99
Total Hours: 20
Total Hours: 20
If you are looking to get started on an effective, fun cardiovascular exercise program and already have a little experience under your belt but aren’t in tip top shape right now, than this plan might be the one for you. Created for fitness enthusiasts and new exercisers who want to accomplish the most they can on a tight schedule, this program helps you be sure that what you do really counts and leaves the rest out. You will go from exercising 2.5 hours to 7.5 hours by the end of the program. Flexibility routines are included along with articles and information relevant to your goals and specific areas of interest.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
cross-training
Planned Time: 0:30
Let's start the program out simplly with an easy 30 min at endurance pace on the equipment of your choosing. Swim, walk, jog, bike, eliptical; you decide. Just keep the HR up in the endurance zone at a comfortably high cadence. Take a solid 15 min to do some good flexibility work afterwards.
Planned Time: 0:30
Let's start the program out simplly with an easy 30 min at endurance pace on the equipment of your choosing. Swim, walk, jog, bike, eliptical; you decide. Just keep the HR up in the endurance zone at a comfortably high cadence. Take a solid 15 min to do some good flexibility work afterwards.
Day #2
REST
Planned Time: 0:0
REST !!!!!!
Planned Time: 0:0
REST !!!!!!
Day #3
Cross-Training Tempo Workout
Planned Time: 0:30
Let's step it up a bit and maximize the time we have available to workout today by doing a little bit of aerobic intensity. WU: 5 min at endurance pace MS: 20 min steady at a pace that gets yourHR into the tempo zone for the full 20 min. CD: 5 min super EZ to CD. Stretch out throughly afterwards.
Planned Time: 0:30
Let's step it up a bit and maximize the time we have available to workout today by doing a little bit of aerobic intensity. WU: 5 min at endurance pace MS: 20 min steady at a pace that gets yourHR into the tempo zone for the full 20 min. CD: 5 min super EZ to CD. Stretch out throughly afterwards.
Day #4
Rest Day
Planned Time: 0:0
Stretching or massage at the very most.
Planned Time: 0:0
Stretching or massage at the very most.
Day #5
Custom
Planned Time: 0:30
Lets mix it up again to keep the body guessing with another type of workout that addresses your neuromuscular (fast twitch, brain-muscle connection) fitness during an endurance workout to make it more intense and burn more calotries. WU: 5 min easy followed by 3 x 8 second accelerations w/ 30 seconds btw each to open and warm-up MS: 20 min steady in the endurance HR zone with an 8 second hard acceleration at the highest cadence (movement speed) possible every 2.5 min. Return only to the endurance HR zone btw efforts. CD: 5 min super easy CD followed by stretching.
Planned Time: 0:30
Lets mix it up again to keep the body guessing with another type of workout that addresses your neuromuscular (fast twitch, brain-muscle connection) fitness during an endurance workout to make it more intense and burn more calotries. WU: 5 min easy followed by 3 x 8 second accelerations w/ 30 seconds btw each to open and warm-up MS: 20 min steady in the endurance HR zone with an 8 second hard acceleration at the highest cadence (movement speed) possible every 2.5 min. Return only to the endurance HR zone btw efforts. CD: 5 min super easy CD followed by stretching.
Day #6
Custom
Planned Time: 1:0
Let's make today our long cardio day for the week. If the weather is bad, then get in 20 minutes stairmaster at endurance pace on 3 different pieces of equipment to keep it fun, mentally stimulating and to keep the body on it's toes so to speak. 3 Pick any equipment combo that you desire. No resting between machines. If the weather is nice, then get in 1 hour of continuous exercise in the endurance HR zone. Ride your bike, walk, hike, swim, jog, row, etc. It's your choice. Just make sure to do a solid hour of continuous aerobic exercise today. Take 15-30 min to really work o your flexibility using the complete flexibility routine afterwards since you have the time today. Great job getting started on the road to fitness and feeling good!
Planned Time: 1:0
Let's make today our long cardio day for the week. If the weather is bad, then get in 20 minutes stairmaster at endurance pace on 3 different pieces of equipment to keep it fun, mentally stimulating and to keep the body on it's toes so to speak. 3 Pick any equipment combo that you desire. No resting between machines. If the weather is nice, then get in 1 hour of continuous exercise in the endurance HR zone. Ride your bike, walk, hike, swim, jog, row, etc. It's your choice. Just make sure to do a solid hour of continuous aerobic exercise today. Take 15-30 min to really work o your flexibility using the complete flexibility routine afterwards since you have the time today. Great job getting started on the road to fitness and feeling good!
Day #7
complete rest
Planned Time: 0:0
Day off completely. Relax, sleep in, do nothing today. You earned it and you will get stronger for it! Enjoy!
Planned Time: 0:0
Day off completely. Relax, sleep in, do nothing today. You earned it and you will get stronger for it! Enjoy!
Day #8
Endurance Paced Cross-Training w/ Bursts
Planned Time: 0:45
Let's ride the momentum that you created last week and progres things slightly to keep it challenging, interesting and effective. Get in 45 min of endurance paced cardio with a 15 sec burst (hard, fast acceleration) every 3 minutes. Endurance paced cardio at a comfortably high cadence otherwise. Stretch out really well afterwards.
Planned Time: 0:45
Let's ride the momentum that you created last week and progres things slightly to keep it challenging, interesting and effective. Get in 45 min of endurance paced cardio with a 15 sec burst (hard, fast acceleration) every 3 minutes. Endurance paced cardio at a comfortably high cadence otherwise. Stretch out really well afterwards.
Day #9
cross-training recovery day
Planned Time: 0:30
Let's add some frequency and volume to the mix this week by making Tue and Thu active days, but only minimally so to facilitate recovery from the previous day's workout and to increase total caloric expenditure for the week. 30 min easy cardio on something other than what you usually do. No running either. Walk, swim, cardio equipment or brisk walk. Be sure to really stretch afterwards. AR pace only!
Planned Time: 0:30
Let's add some frequency and volume to the mix this week by making Tue and Thu active days, but only minimally so to facilitate recovery from the previous day's workout and to increase total caloric expenditure for the week. 30 min easy cardio on something other than what you usually do. No running either. Walk, swim, cardio equipment or brisk walk. Be sure to really stretch afterwards. AR pace only!