Intense Eight-Week Cardio Challenge-Week 1

Get set to sprint your weight off, speed up your metabolism, and gain more energy. This cardio challenge is an eight week program that screams for intensity and consistency, and most importantly, will help you build a solid foundation. Each cardio workout will be super intense and will increase in intensity each week. It is important that you work at a high-intensity (about 80 to 85 percent of your MHR) because ultimately each workout will help you burn so many calories. High intensity workouts are so effective because of the effect it has on the fat/weight loss process. Since fat and weight loss are a direct result of a caloric deficit (total calories burned versus total calories consumed), these intensity workouts will enable you to lose fat more quickly. Plus, after each intense workout, your metabolism stays elevated for 24 to 48 hours, burning more calories, and over time, can mean greater fat and weight loss.
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%
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