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Cardio Workout Plan

Cardio workouts are a required aspect of any effective program and a key to good health. By definition, cardio workouts can be just about any exercise (i.e. jogging, running, biking, swimming, elliptical machine, stairs, jumping rope). The exercise must raise and maintain an elevated heart rate over a period of time. Cardio strengthens your heart, lungs, and helps metabolize fat.

While the benefits of cardio workouts are numerous, here are a few key benefits:

  • Improved blood cholesterol and triglyceride levels
  • Improved heart function
  • Improved lung function
  • Reduced risk of osteoporosis
  • Improved muscle mass

The workout (30 min)

  1. Warm up the first 5 minutes at a light to moderate intensity
  2. You will perform the ladder at max effort intervals with 1 min rest between each.
  3. Max effort means the maximum effort you can sustain for the length of the interval.
  4. Perform an interval of:
    • 1 minute with 1 minute recovery
    • 2 minutes with 1 minute recovery
    • 3 minutes with 1 minute recovery
    • 4 minutes with 1 minute recovery
    • 4 minutes with 1 minute recovery
    • 3 minutes with 1 minute recovery
    • 2 minutes with 1 minute recovery
    • 1 minute with 1 minute recovery
  5. Cool down for 2 – 5 minutes a light effort

Be sure to do your core/ab workout. The complete workout will take 45-50 mins.

Get the Strength Program