Group Fit Cardio Plan

6 Weeks to a New You!

If you are attending group fit classes 3 times per week, you will complete this cardio program on your off days- 3 times per week.  If you attend group fit class only 2xs/ week you will complete the cardio 4xs/week.  You are required to have 1 day of rest per week.  Your body will need this rest time to recover and rebuild. 

Cardio can be completed on any equipment you like.   You have to be honest with yourself.  You are only cheating YOU if you are not really pushing yourself.  This cardio is set up around intervals.  You will work at a high intensity for a specific period of time and follow that with recovery.  Wash, rinse and repeat!  Following the high intensity portion of your cardio, you will complete moderate intensity steady-state cardio for a specified amount of time.  Moderate Steady State Cardio should be performed at an intensity level of 6-7.  Try to do different types of cardio- jump rope, running, elliptical, cycling and swimming are great choices!  Just MIX it up!

It is important that you warm up at a moderate intensity before beginning the intervals for 5 minutes.  After completing the intervals, cool down by reducing your intensity.  This will help get your heart rate down and cycle the blood back to your heart and lungs.

This cardio is based on a scale of 1-10.  Level 1 intensity is sitting on your couch.  Level 10 is all out & breathless.  The table below shows your cardio routine for the next 6 weeks

These are only recommendations.  Please consult your physician or health care provider before beginning any diet or exercise program.