Zap it Now.

Your Cardio Plan

Machine or Outdoors

I suggest the stair climber but you can pick any machine, do laps in a pool, or take it outside! The power of choice………….make it YOURS.

TIME WHAT TO DO RATE OF PERCEIVED EXERTION

0-2 warm -up – easy 3-4

2-4 increase your speed and or resistance 5-9

every 20 sec. until you’re at your max effort

4-4:30 maintain peak effort 9

4:30-6 decrease your speed or resistance 5-9

every 30 seconds

6-10 repeat min 2-6 5-9

Do as many 10 minute blocks as you can manage…………………….think in 10’s and you’ll be at 20 before you know it!