Make Your Cardio Work for You

The plan
Choose your level

Beginner: You've been exercising aerobically for less than 3 months. Do 2-4 weeks of the endurance program before you incorporate the intervals.

Intermediate: You've been exercising aerobically at least 3 times a week for 3 months or more.

Advanced: You've been training aerobically 4-5 times per week for at least 6 months.

For all of the workouts, warm up for 5 minutes with low-intensity cardio activity and cool down for the same amount of time.

Choose an intensity that allows you to maintain a steady heart rate for the duration of your workout. For example, select a speed on your indoor bike that keeps your heart beating as fast as it does when you pedal at an equivalent speed on an outdoor straightaway. Every two weeks, beginners and intermediates can increase either the intensity of the workout or the amount of exercise time by 5 percent. However, don't increase both intensity and duration together.