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2005/02/13, 06:16 PM
I'm starting a new cardio routine. I got it out of Shape magazine. I'm doing the higher end of the workouts since I always think that Shape targets sissy girls ;)
Thought I'd post it so other people could use it, and so I could get some feed back.
Week 1. Day 1- 3-6 intervals 5 minutes moderate pace and one minute hard. Total 18-36 minutes. 101-552 Calories burned. Day 2- Steady moderate 45-60 minutes. 248-900 calories burned. Day 3- Easy pace 10 minutes, 10-15 minutes intervals, 3 minutes moderate pace, 2 minutes easy pace repeated 2-3 times. Optional 10 minutes easy. Total time 20-35 minutes. 103-447 calories burned. Day 4- off. Day five- easy pace 5 minutes, moderate pace 5 minutes, easy pace 5 minutes. 3-4 sets of intervals, 5 minutes moderate pace, 1 minute hard pace. 33-39 minutes total time, 179-563 calories burned. Day 6- easy pace 45-60 minutes. 236-810 calories burned. Day 7- off or optional easy workout steady 30-45 minute total. 150-540 calories burned.
Week 2- Day 1- easy 10 minutes, 4-5 intervals 4 minutes moderate pace, 1 minute hard pace. 30-35 minutes total 163-505 calories burned. Day 2- easy 20 minutes, moderate 10 minutes, easy 20 minutes. 50 minutes total, 255-630 calories burned. Day 3- easy 12 minutes, intervals for 12 minutes 2 minutes moderate pace, 1 minute easy pace. 36 minutes 184-456 calories burned. Day 4- easy to moderate 15-18 minutes repeated on 3 different machines total 45-54 minutes. 225-594 calories burned. Day 5- off. Day 6- moderate 10-20 minutes, 15 minutes of intervals 3 easy pace, 2 moderate pace. 25-35 minutes total, 188-498 calories burned. Day 7- off or moderate cardio at a steady pace 45-60 minutes. 236-810 calories burned.
Week 3- Day 1- moderate 10-15 minutes, 16 minutes of intervals 3 minutes moderate, 1 minute hard. 26-31 minutes, 174-473 calories burned. Day 2- moderate pace 45-60 minutes 248-900 calories burned. Day 3- easy pace 20 minutes, 15-20 minutes intervals 4 minutes easy pace, 1 minute hard pace. 35-40 minutes total, 181-508 calories burned. Day 4- moderate pace 8 minutes, 2 minutes hard pace. Repeat 4-5 times. 40-50 minutes total, 232-790 calories burned. Day 5- moderate 6 minutes, 12 minutes of intervals 2 minutes hard, 2 minutes easy. Moderate pace 6 minutes. 24 minutes total, 134-354 calories burned. Day 6- moderate 6 minutes, easy 4 minutes, repeat 4-5 times to make 40-50 minutes for 212-690 calories burned. Day 7- off.
Week 4- Day 1-moderate pace 10 minutes, 12 minute intervals, 3 minutes moderate pace, 1 minute hard. Moderate pace 10 minutes, 32 minutes total, 181-605 calories burned. Day 2- easy pace 10 minutes, moderate pace 5 minutes, hard pace 1 minute, repeat 3-4 times for a total of 48-64 minutes for 254-856 calories burned. Day 3- easy pace 5 minutes, intervals for 18-22.5 minutes, 3 minutes moderate pace, 30 seconds hard pace, 1 minute easy pace. 23-27.5 minutes total, 125-393 calories burned. Day 4- 45-60 minutes moderate pace 248-900 calories burned. Day 5- moderate pace 15 minutes, 15 minutes intervals, 4 minutes moderate pace, 1 minute hard pace, 30 minutes total, 170-462 calories burned. Day 6- off. Day 7- moderate 25 minutes, 15 minutes intervals, 2 minutes hard pace, 1 minute easy pace, moderate 10-15 minutes, 50-55 minutes total, 288-850 calories burned.
Calories burned are based on 145 pound woman. They also defined easy, moderate, and hard in terms of calories per minute burned. Easy is 5-12 calories burned, moderate is 5.5-15 calories burned, and hard is 7-19 calories burned. You are also supposed to do 3 days of weight training a week which falls on Day 1, 3, and 5.
How does this look?
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