* Aim to do some form of cardio 5-6 days per week. * Even on your rest days, break up long periods of sitting or inactivity with walking or another light exercise. * Eat a diet filled with vegetables, healthy fats, and protein for the best results. Day Workout Monday Swim Tuesday Long Run Run for 30-60 minutes at an intensity that challenging but still allows you to have a conversation. Wednesday Rest Thursday Biking Workout Bike for 30-45 minutes at a moderate intensity. You should feel out of breath but still be able to hold a conversation. Friday Rowing Intervals Row at a vigorous intensity for a minute. Take a two-minute break and repeat 12 times. Saturday Runback Run for 25 minutes at a moderate intensity. At the end of the 25 minutes, switch directions and aim to get back to your starting position in under 20 minutes. Sunday Rest