Cardio!!

Cardio is such an important part of your workout! The recommended amount I suggest to clients is usually 3-5x's per week for 20-60min.Variety is key to prevent your body from plateauing & to prevent boredom. Since I'm blessed to live in sunny SoCal where the weather is nearly always perfect, I LOVE doing cardio outside. I hit up the Santa Monica stairs, run, hike or ride bikes, but the gym also offers plenty of machines & options to get your heart pumping!

Here are some interval options for the treadmill & elliptical to change up your cardio routine:

Treadmill:
Time (min) // Speed (mph) // Incline
Warm up: 0-2 // 3.5 // 0
Jog: 2-3 // 5.0 // 0
Walk: 3-4 // 4.0 // 2
Jog: 4-5 // 5.5 // 2
Walk: 5-6 // 4.0 // 4
Jog: 6-7 // 6.0 // 0
Walk: 7-8 // 4.0 // 2
Run: 8-9 // 6.5 // 0
Walk: 9-10 // 4.0 // 4
Run: 10-12 // 5.5 // 2
Jog: 12-13 // 5.5 // 0
Run: 13-14 // 6.5 // 0
Walk: 14-15 // 4.0 // 2
Jog: 15-16 // 6.0 // 4
Walk: 16-17 // 4.0 // 2
Jog: 17-18 // 5.5 // 0
Cool Down: 18-20 // 3.5 // 0

Elliptical:

0 - 5 min
Warm-up (Level 6)

5 - 7 min
Level 8

7 - 9 min
Level 10

9 - 15 min
Level 12

15 – 20 min
Level 14

20 – 23 min
Level 12

23 - 25 min
Level 10

25 - 30 min
Level 8

27 – 30 min
Cool Down (Level 6)

TOTAL WORKOUT TIME: 30 min