When you’re trying to burn fat, you must be in a caloric deficit, however, burning too many calories can result in muscle loss. You do not want to overdo it so we’re going to use cardio strategically in order to burn fat while preserving as much muscle as possible.
We are going to be using Low Intensity cardio in this program.
Low Intensity cardio is a lighter form of cardio that is slow, easy, and continuous (longer than 20 minutes) with intensity at about 40-60% of your Maximum Hart Rate.
Benefits of Low Intensity cardio:
- Easy on your joints
- Gets weight-loss results
- Very safe, even for beginners
- Requires no recovery time
- Can be done anywhere
- Is enjoyable for most people
- Won’t drain your energy tank so you can still get a good workout in
Choose among the following Low Intensity exercises:
- Treadmill walking on an incline
- Stairmaster
- Stationary bike
Remember that cardio is good for your overall health. No matter what training program you do, always be sure to include some form of cardio. The better your conditioning, the easier it’ll be to shred and the better you will feel overall!
Cardio – Phase 1 (Weeks 1, 2, 3, & 4)
| DAY | WORKOUT | STEPS | CARDIO |
| 1 | Lower Body – S | 8,000 – 10,000 | |
| 2 | Upper Body – S | 8,000 – 10,000 | |
| 3 | OFF | 8,000 – 10,000 | 20-30 Minutes LISS |
| 4 | Lower Body – H | 8,000 – 10,000 | |
| 5 | Upper Body – H | 8,000 – 10,000 | |
| 6 | OFF | 8,000 – 10,000 | 20-30 Minutes LISS |
| 7 | OFF | 8,000 – 10,000 |
Cardio – Phase 2 (Weeks 5, 6, & 7)
| DAY | WORKOUT | STEPS | CARDIO |
| 1 | Legs | 8,000 – 10,000 | |
| 2 | Chest/Triceps/Shoulders | 8,000 – 10,000 | 20-30 Minutes LISS |
| 3 | Back/Biceps | 8,000 – 10,000 | |
| 4 | OFF | 8,000 – 10,000 | 20-30 Minutes LISS |
| 5 | Legs | 8,000 – 10,000 | |
| 6 | Full Upper Body | 8,000 – 10,000 | 20-30 Minutes LISS |
| 7 | OFF | 8,000 – 10,000 |
Cardio – Phase 3 (Weeks 8, 9, & 10)
| DAY | WORKOUT | STEPS | CARDIO |
| 1 | Legs | 8,000 – 10,000 | |
| 2 | Chest/Triceps/Shoulders | 8,000 – 10,000 | 20-30 Minutes LISS |
| 3 | Back/Biceps | 8,000 – 10,000 | |
| 4 | OFF | 8,000 – 10,000 | 20-30 Minutes LISS |
| 5 | Legs | 8,000 – 10,000 | |
| 6 | Full Upper Body | 8,000 – 10,000 | 20-30 Minutes LISS |
| 7 | OFF | 8,000 – 10,000 |