jumpstart your 2021 workout regimen with jennie's cardio interval training guide

2021 JUMPSTART TRAINING SCHEDULE

• 2 - 4 days of 60 minute workouts that include a combination of cardio/strength (a good ratio is 20 minutes of cardio and 40 minutes of strength training)    
• 1-6 days of cardio (30-60 minutes). 40 - 60 minutes of cardio per week should be done as higher intensity training intervals. See some of Jennie’s sample cardio HIIT routines.  
• 1 - 3 days of core/restorative exercise: pilates, yoga, stretch, massage (yes, that counts!)      ​

CARDIO BLAST AND CROSS-TRAINING OPTIONS
Choose a form of cardio that you enjoy and follow the Cardio Interval Training Schedule below. You will build your endurance, speed, and cardiovascular output. Another bonus... all of the amazing endorphins your body will releases will leave you feeling energized and empowered.                         

Here are some examples of cardio: running/walking, cycling, arc trainer, stair climber (my personal favorite), rowing, swimming. Some forms of cardio do get your heart rate up more than others, so choose what is best for you.      

CARDIO INTERVAL TRAINING SCHEDULE
​Here are five weeks of three simple but effective interval training workouts per week. For the first five weeks, aim to do two per week. Then for the next five weeks, opt for three a week or stick with two and try to increase your pace. Try to allow for one day in between workouts.

Week 1                    
30 seconds hard and 60 seconds easy - total 9x
1 minute hard and 1 minute easy - total 6x
90 seconds hard and 2 minutes recovery - total 3x 

Week 2                    
30 seconds hard and 60 seconds easy - total 10x 
1 minute hard and 1 minute easy - total 7x
2 minutes hard and 90 seconds recovery - total 4x
                        
Week 3                    
30 seconds hard and 60 seconds easy - total 11x 
1 minute hard and 1 minute easy - total 8x
3 minutes hard and 2 minutes recovery - total 3x 

Week 4                
30 seconds hard and 60 seconds easy - total 12x 
1 minute hard and 1 minute easy - total 9x                    
5 minutes hard and 3 minutes recovery - total 2x
                                    
Week 5                    
30 seconds hard and 60 seconds easy - total 13x 
1 minute hard and 1 minute easy - total 10x
2 minutes hard and 3 minutes recovery - total 5x 

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