cardio RUN

2 min walk @1% warm up

complete 3 rounds of the following

90 sec base
90 sec push
60 sec base
60 sec push
45 sec base
45 sec all out
1 min walk recovery
60 sec base
90 sec push
60 sec base
30 sec all out

Cardio POWER WALK

2 min walk 1%
8 min walk 4%
8 min walk 6%
6 min walk 8%
4 min walk 10%
2 min walk 12%
5 min walk recovery 2%
 

Cardio WALK & BIKE

Treadmill:
5 min walk @ 1%
5 min walk @ 8%
8 min walk @ 10%

Bike:
5 min @ level 8
5 min @ level 9
5 min @ level 10


 

Cardio WALK & RUN

(all aspects of this workout is at 1% incline, unless otherwise specified)
4 min walk 3%
1 min all out
3 min walk 12%
1 min all out
3 min walk @ 12%
1 min all out
3 min walk 12%
1 min all out
1 min push at 12%
3 min walk at 12%
6 min walk at 8%
5 min walk cool down

(if you are just walking, instead of doing the push and all outs, increase incline on tread by 2-4%)