After all, you’re probably not wondering if cardio is “good” for you. Any type of exercise (such as cardio) is good for your heart, your mind, and for fighting the aging process.
But, you've got a goal in mind. You want to drop pounds, and you want to make sure that with your limited time you're going to see results.
The quick answer: yes, cardio will help you lose fat. But, that doesn’t mean it’s the right (or most efficient) option for you.
This routine is designed for beginner who wish to burn fat and improve their cardiovascular health. This is an 8 week plan, very realistic and easy. Before I get into the routine I would like to familiarize you with a scale of measurement known as RPE (rate of perceived exertion), this is a scale of exertion from 1 – 10 ( 1 indicating lowest exertion possible and 10 indicating maximum exertion possible).
Week 1: ( Do this 3 times a week)
1) 5 – 7 minutes warmup (RPE: 3)
2) 90 seconds jog (RPE: 6)
3) 90 seconds walk (RPE: 4)
4) Repeat step 2 & 3 for 15 – 20 minutes
5) Cool down: 5 mins ( RPE: 2-3)
Week 2: ( Do this 3 times a week)
1) 5 – 7 minutes warmup (RPE: 3)
2) 90 seconds jog (RPE: 6)
3) 90 seconds walk (RPE: 4)
4) 3 minutes jog (RPE: 6)
4) Repeat step 2,3 & 4 three more times.
5) Cool down: 5 mins ( RPE: 2-3)
Combine this routine with resistance training and a good diet for best results. Check back in 2 weeks for week 3 & 4 ;)