Cardio Plus

Do you think you have to head for the treadmill, weight room or a kickboxing class to get calorie-burning, body-strengthening, energizing exercise? Well, working out is an important part of looking and feeling your best, but this cardio program will help you reap all of those rewards inside and outside of the gym.

Your mission will be to stay in motion: In addition to doing the strength program here, you'll supplement the regular cardio workouts presented here with the sort of everyday activity that technological advances like remote controls, dishwashers and elevators have stolen from you (and we'll show you how). Many of us don't realize how inactive we've become, or that regular movement (beyond workouts) can be as beneficial to our health as a stair-stepping session. But, according to a study conducted at the Cooper Institute for Aerobics Research in Dallas, small lifestyle changes that increase moderate-intensity physical activity can be as effective as a structured exercise program in improving long-term cardiorespiratory fitness and blood pressure.

With this exclusive program designed by Tom Wells, P.E.D., F.A.C.S.M., you'll get three great cardio workouts plus a lifestyle plan to blast an extra 825 calories per week (without working out!). This month's focus will be on building a fitness base while burning lots of calories. Next month you'll target endurance and speed boosting, and the following month you'll emphasize strength and even greater stamina. (Pick up the May issue of SHAPE for the next phase in this incredible program.) So get moving -- it's time to rev up your metabolism and unleash the power of perpetual movement.

THE PLAN

How it works
The cardio workouts in this program are adapted from a progressive "systems training" plan, originally developed by exercise physiologist Jack Daniels, Ph.D. The "systems" refer to three types of work you'll be doing for the next three months. This month's primary focus will be building a fitness base that burns lots of calories with steady-state exercise, while the following two months will be more interval-oriented, varying your intensity to improve strength, endurance and overall calorie-burning ability. You'll also have one day off each week, plus a series of LIFESTYLE days, on which movement will be an easy, calorie-blasting, permanent part of almost anything you do.