If your cardio workout looks like this:
Steady pace on treadmill:
- Warm up 3 to 5 minutes at 3.5 mph (RPE 3-4) RPE=RATE OF PERCEIVED EXERTION= intensity of your workout based on your feelings
- Walk briskly at 4.5 mph or jog at 6.0 mph for 30 minutes (RPE 6)
- Walk for 2 – 5 minutes at 3.5 mph (RPE 3) to cool down
Total time: 36 to 40 minutes.
You should mix it with some interval-cardio-workout:
Interval workout # 1:
- Warm up for 5 minutes at 3.5 mph (RPE 3-4)
- Sprint for 1 minute (7.0-9.0 mph) or walk briskly on a incline (4.0-4.5 mph; 7% incline) (RPE 7.5-9)
- Recover for 2 minutes at 3.5-4.0 mph (RPE 4-5)
- Repeat 7 times
- Cool down for 5 minutes at 3.3 mph (RPE 3-4)
Total time: 31 minutes.
Interval workout #2:
- Warm up for 5 minutes at 3.5 mph (RPE 4-5)
- Sprint for two minutes (6.5-8.0 mph) or walk briskly incline (4.0-4.5 mph; 7% incline (RPE 7-8)
- Recover for 2 minutes at 3.7-4.0 mph (RPE 4-5)
- Repeat 7 times
- Cool down for 5 minutes at 3.3 mph (RPE 3-4)
Total time: 38 minutes
Interval cardio training is a great way to add intensity to your workout and maintain it interesting and challenging.
You should not interval train more than 3 times per week.