Strong, Sexy Arms Training Plan: Cardio Workout 1
For best results, do the cardio workout below twice a week. You'll use the Rate of Perceived Exertion (RPE) as your guide. An RPE of 1 is the equivalent of lying on the couch; a 10 is sprinting for the bus.
Hop on the treadmill and warm up for 3-5 minutes at 3.5 MPH
Then, run for 3 minutes at a 6-7.5 RPE. Take 1 minute to recover at a 3-4 RPE and repeat the 3 on/1 off pattern 5 or 6 more times.
Finish with a 3-5 minute cool down at 3.5 MPH.
MAKE IT HARDER: If you started doing 5 reps, add a 6th rep during week two. If you started with 6 reps, increase the speed of your intervals and then try to reduce your rest periods to 45 seconds.