My cardio schedule
daily: break walks
When you get mentally tired, take a 10 minute break walk. You only need about 3 “break” walks a day to make significant progress on your daily steps.
But you can also:
Walk 10 minutes after eating to digest
Walk 10 minutes when you wake up to get energized
Walk 10 minutes as a cool down after working out.
Day 1: Brisk Walking
Warm-Up: 5 minutes of easy walking
Workout: 20 minutes of brisk walking (slightly faster than your normal pace)
Cool-Down: 5 minutes of slow walking and stretching
Day 2: Cycling
Warm-Up: 5 minutes of easy pedaling
Workout: 20 minutes of moderate cycling (adjust resistance as needed for a steady pace)
Cool-Down: 5 minutes of easy pedaling and stretching
Day 3: Water Aerobics
Warm-Up: 5 minutes of gentle water movement
Workout: 20 minutes of water aerobics (use a pool with exercises like jogging, jumping jacks, or water kicking)
Cool-Down: 5 minutes of gentle water stretching and slow movements
Day 4: Elliptical
Warm-Up: 5 minutes of low resistance
Workout: 20 minutes of moderate intensity on the elliptical (adjust resistance for a steady workout)
Cool-Down: 5 minutes of low resistance and stretching
Day 5: Walking, again
Warm-Up: 5 minutes of easy walking
Workout: 20 minutes of moderate-paced walking (find a route or treadmill setting that keeps you moving at a steady, comfortable pace)
Cool-Down: 5 minutes of slow walking and stretching
Day 6: Gentle Yoga or Stretching
Warm-Up: 5 minutes of light stretching or gentle movement
Workout: 20 minutes of gentle yoga (focus on flowing sequences or a restorative class)
Cool-Down: 5 minutes of deep stretching and relaxation
Day 7: Rest up champ you deserve it
other Tips for Success:
Comfortable Shoes: Wear supportive, comfortable shoes, especially for walking.
Posture: Maintain good posture during all activities to prevent strain.
Variety: Feel free to vary the walking routes or cycling routes to keep things interesting.
Have your clothes ready to go next to your bed.
Best of luck! Your friend, GennoFit (if you would like to work with me privately 1:1 just shoot me a DM.
Or apply at gennofit.com.