CARDIO DAY (44 Minutes Total)

30 minutes Treadmill + 10 minutes StairMaster

All moderate intensity and gym-ready.

 

TREADMILL (34 minutes)

Warm-up (5 minutes):

  • Speed: 2.5–3.0 mph
  • Incline: 0–2%

Main Session (24 minutes):

Use this steady moderate format:

  • Incline: 4–8%
  • Speed: 3.0–3.6 mph
  • Walk at a consistent pace that raises your heart rate but still allows you to speak.

Cool-down (5 minutes):

  • Incline back to 0%

STAIRMASTER (10 minutes)

Warm-up (1 minute):

  • Level 3–4

Main Session (8 minutes):

  • Level 5–7
  • Keep steady climbing pace
  • Focus on breathing and core engagement

Cool-down (1 minute):

  • Level 3