GET RIPPED IN 12 WEEKS

RIPPED IN 12 WEEKS CARDIO

WEEKS 1, 3, 5
PERFORM FOUR TIMES PER WEEK

EXERCISE            DURATION     INTENSITY (PE1)
Treadmill Walk            45 min.             5
or Exercise Bike           45 min.             5
or StepMill                   45 min.              5


WEEKS 2, 4, 6
PERFORM FOUR TIMES PER WEEK
EXERCISE            DURATION      INTENSITY (PE1)2
Treadmill Run              20 min.                9/2
or Exercise Bike           20 min.                9/2
or StepMill                   20 min.                9/2


WEEKS 7, 9, 11
PERFORM FIVE TIMES PER WEEK

EXERCISE               DURATION           INTENSITY (PE1)
Treadmill Jog                  60 min.                         5
or Exercise Bike              60 min.                         5
or StepMill                       60 min.                        5


WEEKS 8, 10, 12
PERFORM FIVE TIMES PER WEEK

EXERCISE                      DURATION             INTENSITY (PE1)2
Treadmill Run                          30 min.                      9/2
or Exercise Bike                       30 min.                      9/2
or StepMill                               30 min.                      9/2

1 Perceived exertion (PE) is how hard you feel your body is working on a scale of 1 to 10 based on the physical sensations you experience.

2 Perform your cardio interval-style, alternating one-minute bouts of high-intensity sprints with more recuperative stretches of one minute for the time prescribed.