Train like the examples below to achieve a great, great feeling and looking body. Pick any of the 3 below each time you train and you can do the same one more than once per week if you would like.

Additionally to this you will need to perform regular strength training exercise or you will not build muscle. If you weight train you will increase your metabolism for up to 38 hours post training which continually burns calories all day long- not just while you're exercising. That's great news!!!

Examples of a typical workout:
-The following options are merely that- options as you can perform many others. Please perform all exercise with caution and with the understanding that you do so at your own risk. Thank you.

Level 1:

Time Involved: 20 minute intervals(1 minute slow and 1 minute fast for a total of 20 min.)

Machine: Treadmill(preferred), stair stepper, elliptical

Setup: Incline can be used as much as a resistance as increasing the speed can.

Process: You want to get your heart rate up as high as it takes so that you cannot speak without difficulty. Use the "No Talk Rule". If you can't talk you're doing it right. IF you can go faster. Now during your slow minute you bring your heart rate back down to a manageable pace so that you can recovery in order to complete your next fast minute.

-Remember this is for 1 minute slow and 1 minute fast for a total of 20 min.

Level 2:

Time Involved: 10 min.

Machine: StepMill (escalator like) or any StairMaster

Setup: This is primarily for the Stepmill. Slow min. at 6/ Fast min. at 12 -OR- Slow at 8 & Fast at 16.

Level 3: My favorite(I do this a couple times a week and that's all the cardio I do).

Guerrilla or Tabata Sprints

Time Involved: 12 minutes total effort (20 seconds working/ 10 seconds resting)

Machine or Method: On treadmill, stairs or outdoor streets

The working period is a all-out/non-stop sprint followed by the rest period which is a non-working rest. The rest is you actually standing in place, not moving and catching your breath for the quick 10 seconds.

Process:
Minutes 1-4:
Warm-up @ 50% of perceived maximum sprint effort followed by:

Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minutes 9-12:
Cool-down @ 50% of perceived maximum sprint effort (same as warm-up)


Should you have any questions or need a demonstration for these exercises please consult a fitness professional. This cardio program is part of an overall conditioning program.

Remember that: This is an intense workout, but it takes hard work in order to achieve the best results.

Have Fun!

"The ideal cardio program would be just long enough to 'spark' your metabolism for that important post-exercise fat "burn" but not so long that it begins to eat away at your hard earned muscle!" -David Kennedy

P.S. In the above quote it mentions the eating of muscle. Well this takes place during traditional steady-state cardio.