Cardio Day - Xenadrine.com
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Cardio Day

CARDIO DAYS (Tuesday and Friday):

It’s time to push yourself – get your heart rate up and work up a sweat. You can do simple at-home, outdoor cardio or you can do HIIT training (High-intensity interval training). Some fun cardio ideas are walking outside, biking, swimming or climbing stairs. For maximum results, stick to the intensity levels outlined below and repeat them 10 to 15 times. Always remember to cool down after doing cardio – all you need is 5 minutes.

Warm Up for 3-5 Minutes

CIRCUIT

  • Work at a moderate intensity level for 30 seconds (you should feel like you’re slightly sweaty and breathing a bit faster)
  • Then work at your maximum effort level for 45 seconds (you should feel like you’re breathing heavier)

Example: Walk at a moderate pace on the Treadmill for 30 seconds then jog/run for 45 seconds, back down to walk for 30, up again for 45 second run etc. Now repeat this circuit 10-15 times (approximately 15-20 minutes in time).

Cool Down for 5 Minutes After

Tip: Try extending your cardio training times a little every week!

Weekly Plan

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Day Lift Day Cardio Day Rest Day Lift Day Cardio Day Lift Day

21-DAY STARTER PLAN

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