There are going to be several different cardio workouts for this program – 7 different cardio workouts to be exact. All of these workouts will focus on medium intensity cardio… which happens to be the best type of cardio for burning fat.
The best thing you can do here is to find 7 different cardio activities for each cardio workout.
You will be increasing the amount of cardio every week for 8 weeks. Using different activities will keep your body from adapting and will keep fat loss at very high levels.
It’s not difficult to find 7 different activities. For example, you could do backward shuffles in your backyard as one of the activities. Or you could do side to side movements in your backyard for one of the activities. There are so many different activities you can use at home… you just have to use your imagination.
The activities you choose must be something that you can do rhythmically… this is very important. You must stay within your fat burning heart rate zone and the only way to do so is rhythmic exercise.
You can also even alternate activities during a single workout. For example, 5 minutes of one activity… switch to another for 5 minutes and so on.
Some good cardio activities that allow you to keep your heart rate within the fat burning zone for the entire workout are listed below:
Swimming
Running
Jogging
Incline Walking
Roller Blading
Jump Rope
Biking
Climbing Stairs
Rowing
Elliptical Machine
Rowing Machine
Treadmill
Stair Climber Machine
Recumbent Exercise Bike
Stationary Bike
Sled Pulling Light Weight
Sled Pushing Light Weight
Wheelbarrow Light Weight
Walking with Weight
Playing Basketball
Playing Soccer
Playing Football
Cycling Trainer
P90 Cardio Workouts
See if you can come up with 7 different activities for the 7 different types of cardio workouts.
Look over the different cardio workouts on the next several pages and assign an activity to each of the workouts.
During your cardio workouts, I also want you going over your goals. If you’re on a machine, you should close your eyes and visualize your new body. Really feel what it’s like to have your new body. Go through your affirmations while you are working out.
Imagine the fat melting away as you are exercising. When you are finished with each cardio workout, you will have less body fat than before you started.
Fill in the table below with each of the cardio activities you will be doing. Try to use a large variety of exercises. If you can’t do 7, do as many different activities that you can.
Variety makes this much more fun and exciting for you as well as providing many other benefits.
Cardio Workout A
Time of Day = Morning
Activity =
Cardio Workout B
Time of Day = Morning
Activity =
Cardio Workout C
Time of Day = Morning
Activity =
Cardio Workout D
Time of Day = Morning
Activity =
Cardio Workout E
Time of Day = Post Workout
Activity =
Cardio Workout F
Time of Day = Afternoon
Activity =
Cardio Workout G
Time of Day = Afternoon
Activity =
You can play any sports (they are much tougher to keep your heart rate in target zone) but keep them limited to 30 minutes. You shouldn’t be doing any activity for multiple hours while you are trying to build muscle and strength. You’ll put a lot more stress on your body, and you’ll burn many calories. This will make it much tougher to build muscle.
During your cardio workouts, I want you to focus in on getting better and working harder during these workouts. Remember your goals during this time and understand that good cardio workouts help you reach your goals.
You can choose any cardio activities you want as long as that activity allows you to stay within your fat burning heart rate zone.
