Great Week of Cardio Workouts

Cardio is one of the best things you can do to get a great workout. If you stop and think about it cardio does a lot of great things for your body, health and fitness. Benefits of cardio exercise include; weight loss, stronger heart and lungs, increased bone density, reduce stress levels, reduced risk of heart disease and some types of cancer, relief from depression and anxiety, more confidence about how you feel and how you look, better nights sleep, increased energy and even setting a good example for your kids to stay active as they get older.

All of this being said, it’s important that we set a weekly cardio routine. Setting a schedule at the beginning of the week will keep you motivated and keep you doing your cardio throughout the week. Sitting down and planning your cardio can also ensure that you get the best workout everyday. You will also want to keep track of your cardio workouts so you can go over them after your week and compare to weeks in the future. Running can take place outside or inside on your treadmill. To make sure you can get cardio  in when the weather is not ideal for running buy a treadmill or get a gym pass where there are plenty of treadmills for everyone to run on. You don’t want to wait inline at your gym to use the treadmill or other cardio equipment. Check out the weekly cardio workout outlined below and give it a try next week and let me know how it goes.

Cardio Weekly Workout

1 – 10 scale. 1 being walking 10 being USA Olympic track time trials.

Day 1

45 minute jog. Day one you don’t want to push your body too hard on day one. Jog 45 minutes at a level 4.

Day 2

30 – 40 minute High Impact Training. You are going to step it up on day two. Run 60 seconds at a level 8 then take it down to a level 4 for 60 seconds while you catch your breath. Do this 15 – 20 times.

Day 3

45 minute jog at a level 3 or 4. Have a little fun on day three. Do a cardio class at your local gym or get outside and jog a fun community tail. Day 3 is the day where most people start to skip runs so try to make it fun and your won’t skip day 3.

Day 4

Day off. Take the 4th day of your week off. Some people start on Monday or Sunday so this day comes during the week. However if your work schedule is nontraditional schedule your weekly cardio workout around what works out best for you.

Day 5

30 minute 5k. Think of this workout as if you are trying to run the fastest 5k you can. Stay at a level 6 the whole time during this workout. Really push yourself and make sure your going to get your 3 miles in and try to make it in less than 30 minutes.

Day 6

45 minute jog. Like you did on day 3 try to make day 6 a fun workout. Run at a level 3 or take a class at the gym or hit up a bike trail or even a game of ultimate Frisbee with a group of friends. Don’t skip day 6 you are almost done with your week.

Day 7

30 – 40 minute High Impact Training. Really push yourself for 60 seconds at a level 8 or 9 and the dial it back to a level 4 for 60 seconds while you catch your breath. Do this 15 – 20 times. Running up stairs at your local high school football stadium or a big hill can help make these HIT workouts more fun. Some treadmills will also have programming that will allow you to run for 60 seconds and then dial you back for 60 seconds.