Your performance in this cardio conditioning program depends only on you, your level of fitness, your determination, and what you want to accomplish. It’s just you and the clock, the course, and the goals you’re trying to achieve. The goal of this challenge is to reach higher levels of cardiovascular fitness, mental toughness, and functional strength than you have ever attained. Most importantly, if you stay consistent with this program and keep your intensity elevated, you will lose weight and maintain a healthy weight.
CARDIO CHALLENGE: WEEK 1
MONDAY:
30 minute Treadmill Run> Speed: 5/Incline: 3%
15 minute Step Mill> Speed: 7
TUESDAY:
30 min Step Mill> Starting Speed: 7/At each 5 minute mark increase the speed by 1
*Use the following as your guide/*make sure to decrease the speed or keep the same speed if you have difficulty completing this cardio challenge
0-5 minutes> Speed: 7;
5-10 minutes> Speed: 8;
10-15 minutes> Speed: 9;
15-20 minutes> Speed: 10;
20-25 minutes> Speed 11;
25-30 minutes> Speed 12
WEDNESDAY:
30 minute Elliptical> Use the same guide for speed/time as above
15 minute Step Mill> Speed: 9
THURSDAY:
35 minute Treadmill> Starting Speed: 5/Incline: 3%; At each 5 minute mark increase speed & incline; try to use the following guide if possible
0-5 minutes> Speed: 5; Incline: 3%
5-10 minutes> Speed: 6; Incline: 4%
10-15 minutes> Speed: 7; Incline: 5%
15-20 minutes> Speed: 8; Incline: 6%
20-25 minutes> Speed: 9; Incline: 6%
25-30 minutes> Speed: 7; Incline: 4%
30-35 minutes> Speed: 5; Incline: 3 %
FRIDAY:
Rest Day
SATURDAY:
25 minute Treadmill> Use the following as your guide/If you have difficulty, decrease the speed
0-5 minutes> Speed: 5; Incline: 4%
5-10 minutes> Speed: 6; Incline: 6%
10-15 minutes> Speed: 6.5; Incline: 8%
15-20 minutes> Speed: 7.0; Incline: 10%
20-25 minutes> Speed: 7.5; Incline: 6%30 minute Treadmill Run> Speed: 5/Incline: 3%
15 minute Step Mill> Speed: 7
TUESDAY:
30 min Step Mill> Starting Speed: 7/At each 5 minute mark increase the speed by 1
*Use the following as your guide/*make sure to decrease the speed or keep the same speed if you have difficulty completing this cardio challenge
0-5 minutes> Speed: 7;
5-10 minutes> Speed: 8;
10-15 minutes> Speed: 9;
15-20 minutes> Speed: 10;
20-25 minutes> Speed 11;
25-30 minutes> Speed 12
WEDNESDAY:
30 minute Elliptical> Use the same guide for speed/time as above
15 minute Step Mill> Speed: 9
THURSDAY:
35 minute Treadmill> Starting Speed: 5/Incline: 3%; At each 5 minute mark increase speed & incline; try to use the following guide if possible
0-5 minutes> Speed: 5; Incline: 3%
5-10 minutes> Speed: 6; Incline: 4%
10-15 minutes> Speed: 7; Incline: 5%
15-20 minutes> Speed: 8; Incline: 6%
20-25 minutes> Speed: 9; Incline: 6%
25-30 minutes> Speed: 7; Incline: 4%
30-35 minutes> Speed: 5; Incline: 3 %
FRIDAY:
Rest Day
SATURDAY:
25 minute Treadmill> Use the following as your guide/If you have difficulty, decrease the speed
0-5 minutes> Speed: 5; Incline: 4%
5-10 minutes> Speed: 6; Incline: 6%
10-15 minutes> Speed: 6.5; Incline: 8%
15-20 minutes> Speed: 7.0; Incline: 10%
20 minute Stair Climber> Start Speed: 8/Increase the speed by one at every 5-minute mark
SUNDAY:
30 minute Step Mill> Start Speed: 8/Use the following as your guide
0-5 minutes> Speed: 8
5-10 minutes> Speed: 10
10-15 minutes> Speed: 12
15-20 minutes> Speed: 9
20-25 minutes> Speed: 11
25-30 minutes: Speed: 8