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Cardio workouts are indispensable to an effective training program and general good health. Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day. You can now submit your Challenge information online.The new online entry process allows you to begin entering Challenge and essay information, save it, and finish entering later. The Body-for-LIFE e-newsletter keeps you up to date with exciting news going on with Body-for-LIFE Success Stories, new products, cardio and weight training articles and delicious recipes that are healthy!
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The plan was to do this workout with my hubby today but I started a new leg workout yesterday and my booty is screaming so I'm thinking an easy walk on the treadmill and a good stretch. This program from Shirley Archer, author of The Walking Deck: 50 Ways to Walk Yourself Healthy, spices it up with marches, butt kicks, and speed intervals—a combo that blasts boredom and transforms a ho-hum activity into an intense workout.
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The most I've ever run in my life is 3 miles in a 5k, but it has been years since I've run that far. I usually start each workout with a 10 minute warm up walking at 4mph on a 5-6% incline and have been looking for a longer walking interval workout. You runners and healthy living bloggers out there may laugh but my body just can't do it! By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Your upper body will get in on the action too: "Pushing and pulling the levers strengthens your biceps, triceps, chest, and back," says Hoff. Courtney from Sweet Tooth Sweet Life (love her blog!) posted an interval workout for runners so I commented asking if she knew where I could find a walking version.
Don't shy away from walking because you can get just as great a workout with less impact than running (and more of a booty workout). The plan for today is crank the AC real low, put up lights and a few decorations and watch a stack of Christmas movies :-).
I feel like sometimes you can focus on squeezing the leg muscles more on an incline rather ran running and you can get more out of it without killing yourself by running!! Don't shy away from walking because you can get just as great a workout with less impact than running (and more of a booty workout).

Had to break out into a run a few times because my short little legs couldn't walk fast enough.
This is not good, as your body needs a break from running sometimes, and should be doing other forms of cardio. I like using the elliptical machine as well as the treadmill, so I'll have to follow this plan and see how I do. And cardio fitness is what gives you endurance and the ability to persist in sports and in life. The longest I can run is about 10 minutes at 6mph on the treadmill before my hips and knees start hurting (yes I am an old woman). She sent me a link to one she had previously posted and told me to stay tuned for a new one! Head for the hills—adding an incline takes this routine to a whole new level.Get started with this 30-minute powerwalking plan.

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