Week One Cardio

Below are sample interval workouts for Level 1: Beginners; Level 2: Experienced, Low Conditioning; Level 3: Experienced, Moderate Conditioning; and Level 4: Experienced, High Conditioning.

1. Warm up: 5 minutes at a “light” pace. In other words, you can talk easily while exercising.

2. Speed up: 2 minutes at pace that is "somewhat hard." At this level, you can talk in complete sentences, but your breathing is labored (you CAN talk, but you don't necessarily WANT to talk).

3. Slow down: 1 minute at “light” pace.

4. Speed up: 4 minutes at “somewhat hard” pace.

5. Slow down: 2 minutes at “light” pace.

6. Speed up: 6 minutes at “somewhat hard” pace.

7. Slow down: 3 minutes at “light” pace.

For Level 1, cool down: 2 additional minutes at “light” pace.

For Level 2, repeat steps 2 – 6, and then cool down: 5 minutes at “light” pace.

For Levels 3 and 4, go to step 8.

8. Speed up: 1 minute at “hard” pace. Here, it takes focus to maintain the level, and your breathing rate is elevated enough that talking is difficult.

9. Slow down: 1 minute at “light” pace.

10. Speed up: 2 minutes at “hard” pace.

11. Slow down: 2 minutes at “light” pace.

12. Speed up: 3 minutes at “hard” pace.

13. Slow down: 3 minutes at “light” pace.

For Level 3, cool down: 2 additional minutes at “light” pace.

For Level 4, repeat steps 8 – 12, and then cool down: 5 minutes at “light” pace.
Jamcojay Jamcojay
31-35, M
Aug 10, 2007