Free Cardio Workouts

Beginner Outdoor – (30 minutes) 

2 minute walk

Run 2 minutes

2 minutes walk

Run 3 minutes

2 minute walk

Run 4 minutes

2 minute walk

Run 5 minutes

Walk 2 minutes

TEMPO RUN 1 minute

Walk 1

TEMPO Run 1 minute

Walk 1

Tempo Run 1 minute

Walk 1

 


Beginner Treadmill – (20 minutes)

Walk 1 minute at 3.0

Run 2 minutes at 4.8

Run 1 minute at 5.2, 5.3, 5.4, 5.5, 5.6

REPEAT X4


Advanced Treadmill – (40 minutes) 

Warmup: 5 minutes at 5.5

Walk 2 minute at 3.0

Run 2 minutes at 7.0/7.2 – 7.2/7.4 – 7.4/7.6 – 7.6/7.8 – 7.8/8.0 – 8.0/8.2

Jog 1 minute at 5.0, REPEAT X6,

Walk 2 minutes

Run 1 minute at 8.0, Walk 1 minute

Run 1 minute 8.2, Walk 1 minute

Run 1 minute at 8.4, Walk 1 minute

Run 1 minute at 8.6, Walk 1 minute

Run 1 minute at 8.8, Walk 1 minute

Run 3 minutes at 5.0


Intermediate/Advanced Outdoor – (50 minutes) 

5 min super super light jog to warm-up

2 min walk

THEN 2 minute recovery jog

2 minute TEMPO run

REPEAT X6

2 min walk

8 minute run

1 min walk THEN 1 min sprint

 

REPEAT X4


Advanced Outdoor – (45 minutes) 

5 minute jogging warmup

5 minute TEMPO run

2 minute recovery jog

REPEAT X4

2 min walk

10 minute TEMPO RUN


Intermediate Treadmill – (40 minutes) 

Jog 3 minutes at 5.0

Walk 2 minutes at 3.0

Run 2 minutes at 5.5

Run 1 minute at 5.0

Run 2 minutes at 5.6

Run 1 minute at 5.0

Run 2 minute at 5.7

Run 1 minute at 5.0

Run 2 minutes at 5.8

Run 1 minute at 5.0

Run two minutes at 5.9

Run 1 minute at 5.0

Run 2 minutes at 6.0

Walk 3 minutes at 3.0

Run 1 minutes at 6.0

Walk 1 min 3.0

Run 1 minute at 6.1

Walk 1 min 3.0

Run 1 minute at 6.2

Walk 1 min 3.0

Run 1 minute at 6.3

Walk 1 minute at 3.0

Run 1 minute at 6.4

Walk 1 minute at 3.0

Run 1 minute at 6.5


Athletic Walking:  Intermediate Treadmill – (40 minutes)

2 minutes at 3.2: No incline

2 min: Incline 8.0 & Speed: 3.6,3.7,3.8, 3.9, 4.0

2 min: Incline 9.0 & Speed: 3.7,3.8, 3.9,4.0,4.1

2 min: Incline 10.0 & Speed: 3.8,3.9,4.0, 4.1,

REPEAT X5


Athletic Walking: Advanced Treadmill: (45 minutes) 

2 minutes at 3.0 – warmup

5 minutes at 10.0 and speed: 3.8 (No holding on!) / 1 min no inclines at 3.0

4 minutes at 10.0 and speed 3.9

1 min no inclines at 3.0

3 minutes at 10.0 and speed 4.0

1 min no inclines at 3.0

2 minutes at 10.0 and speed: 4.1

1 min no incilne at 3.0

1 minute at 10.0 and speed: 4.2

1 min no incline at 3.0

Walk flat 5 minute at 4.0

1 min at 3.0  

Incline 12.0 – speed 4.0 (3 minutes)

1 min at 3.0

Walk flat 5 minutes at 4.0

Incline 12.0- speed 4.0 (3 minutes)

1 min at 3.0 (41 minutes)

2 min Incline 12.0- (3 minutes)

Cool down: 1 min