Beginners Guide to Cardio Progressions

WEEK 1 and 2

Warm up with a light walk for 5 minutes.

Treadmill (15 min. interval cycle)

• Level 3 Treadmill (5 min.) - brisk walk
• Level 4 Treadmill (5min) - brisk walk
• Level 5 Treadmill (5min) - light jog

Cooldown 5 minutes light walk

Repeat Cycle 2-3x (approx. 30-45minutes) 3 times a week for 2 weeks

WEEK 3 and 4:

Warm up with light walk for 5 minutes.

Treadmill (20 minute interval cycle)

• Level 3 Treadmill (5 min) - brisk walk
• Level 4 Treadmill (10min) - brisk walk
• Level 5 Treadmill (5 min) - Light jog
  

Cooldown 5 minute light walk

Repeat cycle 2-3x (approx. 40-60minutes) 3 times a week for 2 weeks

WEEK 4 and 6:

Warm up light walk for 5 minutes

Treadmill (30 minute interval cycle)

• Level 3 (3min) brisk walk
• Level 4 (10min) brisk walk
• Level 5 (10min) light jog
• Level 6 (5min) fast jog
• Level 4 (2min) brisk walk

Repeat cycle 2-3x (approx. 60-90minutes) 3 times a week for 2 weeks