Maximum cardio

If you've been following our cardio program for the past two months, you already hold the keys to burning more calories with less effort. In the April and May phases of this progressive program designed by Tom Wells, P.E.D., F.A.C.S.M., you built a fat-burning aerobic base and increased your cardiovascular strength and stamina (and hence, your calorie-blasting abilities) with our exclusive workout plans. You also upped your aerobic activity with simple increases in the amount of everyday activities you do -- burning about 850 additional calories each week without working out.

This month, you'll make another subtle change in your exercise regimen to produce big results, focusing on really boosting endurance and lower-body strength for an even higher calorie burn with even less noticeable exertion. You'll also keep upping those daily lifestyle activities, reclaiming the movement that the convenience age of e-mail, drive-throughs and dishwashers has stolen from you. It's your final cardio push, so get moving for one more month of power-blasting, energy-boosting, maximum calorie burn.

THE PLAN

How it works
As with the past two months, you'll do three kinds of workouts in this program, adapted from a progressive "systems training" plan originally developed by exercise physiologist Jack Daniels, Ph.D. The plan is outlined in the Cardio Calendar and Workout Key on the following pages. (Note: If you missed the past two months, please complete those two plans before progressing to this one.*) For each workout, try running or walking outdoors, swimming or working out on cardio equipment (set machines on manual so you can adjust the intensity). You'll have one day off each week, plus Lifestyle (S) days on which you'll burn calories with everyday activities.

Warm-up
Begin workouts with 5-10 minutes of light cardio activity, like easy, brisk walking.

Cool-down
Be sure to finish every workout with a stretching session. Stretch all your major muscle groups, holding each stretch for 15-30 seconds without bouncing.