This workout plan is meant for individuals who are starting their cardiovascular workouts to become more fit and healthy. This is a guide to help you get started, but remember you do not have to follow this workout plan exactly. After the four (4) weeks of getting a good cardiovascular base then you can mix it up and take workout classes at your local gym or with a personal trainer two to three times each week while continuing your cardio workouts such as running and biking. Have fun with it!
Workout (6 days a week for 4 weeks)
Week 1:
Monday – Run for 15 minutes (easy)
Tuesday – Biking 20 minutes (easy)
Wednesday – Biking for 30 minutes (easy)
Thursday – Run 20 minutes (easy)
Friday – Biking for 30 minutes (medium)
Saturday – Run for 25 minutes (easy)
Sunday – Rest, stretch and yoga
Week 2:
Monday – Run 2 miles (easy)
Tuesday – Biking 35 minutes (medium)
Wednesday – Run 3 miles (easy)
Thursday – Biking for 35 minutes (medium)
Friday – Run 3 miles (easy)
Saturday – Run 3 miles (easy)
Sunday – Rest, stretch and yoga
Week 3:
Monday – Run 2 miles (easy)
Tuesday – Biking 35 minutes (medium)
Wednesday – Run 3 miles (easy)
Thursday – Biking Workout 8 x 2 minutes fast with 2 minutes recovery (slow) and then an easy 10 minutes of cooling down
Friday – Run 3 miles (easy)
Saturday – Biking for 40 minutes (easy-medium)
Sunday – Rest, stretch and yoga
Week 4:
Monday – Run 3 miles (easy)
Tuesday – Biking 35 minutes (medium)
Wednesday – Run 3.5 miles (easy)
Thursday – Biking Workout 8 x 2 minutes fast with 2 minutes recovery (slow) and then an easy 10 minutes of cooling down
Friday – Run 4 miles (easy)
Saturday – Biking for 40 minutes (easy-medium)
Sunday – Rest, stretch and yoga