Cardio fixes

Supplement strength-training moves with 3-4 cardio sessions a week. (If youre new to cardio training, start with 30 minutes twice a week and gradually build up.) Try these 4 30-minute cardio programs on a treadmill at home or by taking your walk/run outside gauging your intensity by the Rate of Perceived Exertion (see box at right) and mixing it up by not doing the same program 2 days in a row. (You may substitute another piece of cardio equipment like an elliptical trainer or bike, as long as you follow the RPE indicated.) If instructions say to use an incline, choose a level at which you will be able to work at the recommended RPE. For a 40-minute workout, add the Cardio Boost option.
Warm-up Begin with 5 minutes of easy cardio at RPE 3-4, then add a few overhead arm reaches as youre finishing.
Cool-down Finish with a 5-minute gradual slowdown, bringing intensity down to RPE 3.

Steady State
5 minutes at RPE 5
20 minutes at RPE 6
5 minutes at RPE 5
Cardio boost Add 10 minutes to RPE 6 for 30 minutes total.
Calorie burn 165-450* (30 min.)/220-600 (40 min.)

Steady Climb
5 minutes at RPE 5
5 minutes at RPE 6
10 minutes at RPE 7
5 minutes at RPE 6
5 minutes at RPE 5
Cardio boost Pick any 2 of the 5-minute segments and expand them to 10 minutes.
Calorie burn 175-470 (30 min.)/230-620 (40 min.)

Double Blast
5 minutes at RPE 5
8 minutes at RPE 78
2 minutes at RPE 4
8 minutes at RPE 78
2 minutes at RPE 4
5 minutes at RPE 5
Cardio boost Repeat the 8-minute/2-minute interval 1 more time before finishing off at RPE 5.
Calorie burn 177-470 (30 min.)/238-630 (40 min.)

Hi-Intensity Hills
5 minutes at RPE 5 with treadmill flat
5 minutes at RPE 8 with treadmill on incline
5 minutes at RPE 5 with treadmill flat
5 minutes at RPE 8 with treadmill on incline
10 minutes at RPE 5 with treadmill flat
Cardio boost Add another 5 minutes RPE 5/5-minute RPE 8 segment before doing the final 10 minutes at RPE 5.
Calorie burn 175-470 (30 min.)/235-630 (40 min.)


*Calorie burns are based on a 145-pound woman and ranges are calculated for walking on the low end and running on the high end.