Cardio Programs For the Fit Only

Program 1

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: 4 minute at 90%, 2 minutes at 60%.
• Always complete a warm down before finishing the session.

Program 2
Indoor Cardio Circuit:

• Warm up and stretch for 5-10 minutes.
• Choose 3-4 pieces of Cardio equipment (eg, Stepper, Bike, Treadmill, Rower).
• Complete 3 circuits of the machines spending 5 minutes on each machine, each time (eg. 5min on bike, then stepper, then treadmill, then rower, at the first intensity. Then go through again at the next intensity, and so on).
• Spend first circuit at 60%-70% HRmax.
• Spend second circuit at 70%-80% HRmax.
• Spend third circuit at 80%-90% HRmax.
• Always complete a warm down before finishing the session.

Program 3

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: 400m at 90%, 400m at 60%.
• Always complete a warm down before finishing the session.