fitness plan women cardio

Fitness Plan Women: Cardio Phase 2 Part 4

Today completes the final 7th day of your fitness plan routine of Phase 2 (want to read from the first phase again? go here – Fitness Plan Women Phase 1) and we’re going to focus on a fat busting cardio routine made for strong and determined women! In other words, put your excuses aside and just focus on doing the best you can here, people aren’t looking at you as much as you may think!

This tends to be the psychology of any new to mid level athlete – the fear of being embarrassed by doing something wrong or just not looking good doing it. So be aware of the times when this comes through your head and hear me saying “It’s all good, keep your focus and everything will fall into place.” Think inspired thoughts and your level of performance will begin to push to a completely different level, I have no doubt in that!

Ok, now let’s get to the cardio workout…

Fitness Plan Women Phase 2: Day 7 Cardio Routine

  • 2 minutes warming up on treadmill at 1.0 level gradation, 3.5 mph
  • 4 minutes jog at 5 mph
  • 1 minute run at 6 mph
  • 3 minutes jog at 5 mph
  • 1 minute run at 6.5 mph
  • 2 minutes jog at 5 mph
  • 1 minute run at 7 mph

    • switch equipment to elliptical or bike machine

  • 5 minutes at moderate intensity
  • 2 minutes at high intensity (you should be really sweating here)
  • 3 minutes at moderate intensity
  • 4 minute cool down at low intensity

This is a 28 minute cardio workout but because it brings in some relatively high intense levels your metabolic rate is going to shoot though the roof and you will be burning calories for an extended time after you stop with your cardio.

For those of you who don’t have gym memberships you can apply this exact same routine outside jogging, biking, hiking, rollerblading, etc. And if it’s too cold or wet outside then hopefully you can set a place in your home where you can jump rope. Jumping rope is an awesome workout and has a steep learning curve but it definitely gives great results.

Now one thing has been missing all along with these workouts, have you noticed it? It’s a 5-10 minute stretching and flexibility training after your workout. I didn’t want to overwhelm people with too many instructions so for now just get a mat and stretch out your body with all the regular poses. I will do another article specifically focusing on stretches, but the main thing to consider is hold your stretches for about 30 seconds each to really get the most benefit of your muscles relaxing.

Conclusion Fitness Plan Women: Cardio

Phase 2 of this fitness plan is now complete. You can go through the entire workout for the next 3-4 weeks but I will be updating the workout with different variations and modifications to advance it so stay tuned to the website. With that said Phase 3 we get into creating a super healthy and tasty meal plan and also go over supplements that should be part of your daily plan.

When you’re ready to start your diet plan go here – Healthy Diet Plan for Women: Phase 3.

Have any questions come up with the cardio plan today? Please leave me a comment below…