Day Workout Monday Stationary Bike Cardio Start with a 3-5 minute warm-up at a tension that gets your heart rate up to about 50% of your maximum heart rate (see the formula at the bottom to calculate). Increase the tension until you find a point that’s challenging but that you think you can maintain for 30 minutes or more. Aim to keep your heart rate at 75% of your maximum for the full 30 minutes. Dial up or down the tension as appropriate. Finish with a 5 minute cool down with no tension. Tuesday Jogging 20-minute jog at 75% of your max heart rate You can extend the length of the run to make it more challenging over time. You can also keep the distance the same but try to beat your time from the run before. Wednesday Rest Thursday Stationary Bike Cardio Start with a 3-5 minute warm-up at a tension that gets your heart rate up to about 50% of your maximum heart rate (see the formula at the bottom to calculate). Increase the tension until you find a point that’s challenging but that you think you can maintain for 30 minutes or more. Aim to keep your heart rate at 75% of your maximum for the full 30 minutes. Dial up or down the tension as appropriate. Finish with a 5 minute cool down with no tension. Friday Jogging 20-minute jog at 75% of your max heart rate You can extend the length of the run to make it more challenging over time. You can also keep the distance the same but try to beat your time from the run before. Saturday Rest Sunday Rest *Note: To incorporate more variation into your routine, you can substitute any of the following exercises with other cardio variations. Some ideas include the following: * Rowing * Jump rope * Swimming * Power walking * Hiking * Boxing **Note: To find maximum heart rate, use this formula: Maximum Heart Rate = 220-Age