When someone mentions “Cardio”, usually peoples first go to thought is “RUNNING”. This was especially true in the military world. I am a HUGE component in keeping your workouts fun. Because, honestly if you don’t enjoy your workout, you’re less likely to do it.
The following suggestions are “very generalized”, and not geared toward “every type” as everyone’s fitness levels are different. And naturally, individuals should warm up and cool down for 5-10 minutes prior to performing any workout.
Treadmill:
“12-3-30”: Set the treadmill to an incline of 12 and a speed of 3 mph and then walk for 30 minutes.
Sprinting drills: These can be performed either for a time duration (ex. Performed for 20 minutes) or for distance target (ex. Performed for 2 miles).
- 60/120: walk 3.5 mph for 120 seconds and then sprints (customized to your fitness level) for 60 seconds
- 30/60’s: walk 3.5 mph for 60 seconds and then sprint (customized to your fitness level) for 30 seconds.
Elliptical: 20-minute workout
- 2 minutes: resistance 5, incline 5
- 1 minute: resistance 10, incline 5
- 2 minutes: resistance 5, incline 7
- 1 minute: resistance 10, incline 7
- 2 minutes: resistance 7, incline 9
- 1 minute: resistance 12, incline 9
- 2 minutes: resistance 7, incline 9
- 1 minute: resistance 12, incline 9
- 2 minutes: resistance 9, incline 11
- 1 minute: resistance 14, incline 11
- 2 minutes: resistance 9, incline 9
- 1 minute: resistance 12, incline 9
- 2 minutes: resistance 7, incline 9
Rower: For roughly 20-30 minutes.
Aim between 24 and 30 strokes per minute.
For beginner rower-resistance setting: 3-5 range
Intermediate row-resistance setting: 4.5-6.5 range
Cycling: For 30-60 minutes.
Beginner/occasional cycling: 50-60 rpm
Resistance levels (flat road): around 5 (but obviously if that is “easy” for you increase the resistance level accordingly).
