Products from Forever Living Products (The Aloe Vera Company) F15_Beginner_Booklet_US_English | Page 32

WARM UP.
CARDIO
INTERVAL
INTENSITY
In
BEGINNER 1, you learned the importance of
warming up to give you the best quality workout and
lowest possible risk for injury. Use those foundational
moves before each
BEGINNER 2 workout to get
started. Need a refresher? Review the warm up exercises
on page 18 or watch the video at foreverfit15.com.
CRANK UP THE CARDIO.
While there are different opinions on the best way to work
out for weight loss, one thing is universal, the need for
cardio exercise. In
BEGINNER 2, we are going to crank
up the volume and add our own calorie busting workouts.
Looking for a new way to challenge yourself?
Introducing intervals into your cardio routine is an
effective way to rev up your metabolism in a
short period of time. 30-20-10 training is a great
way to take your cardio routine to the next level.
No matter what form of cardio you’re doing,
introducing intervals can up the intensity
AND the benefits.
This workout alternates five 1 minute exercises with 2 minute steady
state exercises to boost your heart rate and keep you moving!
Choose a steady state cardio activity that you will perform
between each interval push. These activities might include
jumping rope, jogging or power walking. Once all exercises
are completed, rest for 60 seconds with a goal of
completing 2-3 rounds total.
+ Steady State Exercise 2 minutes
+ Jumping Jacks
1 minute
+ Steady State Exercise 2 minutes
+ Running with High Knees 1 minute
+ Steady State Exercise 2 minutes
+ Lateral Side Hops
1 minute
+ Steady State Exercise 2 minutes
+ Mountain Climbers
1 minute
+ Steady State Exercise 2 minutes
+ Jack Squats
1 minute
Repeat
2-3 times
for full
workout!
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NO
EQUIPMENT
CARDIO
WORKOUT.
F.I.T. TIP
Complete your cardio at a comfortable
speed for 30 seconds. Then, pick up the
pace and challenge yourself for
20 seconds. Finally, for the last
10 seconds, complete your cardio
at the highest level possible.
Using running as an
example, jog comfortably
for 30 seconds, run hard
for 20 seconds and sprint
for the final 10.
If you are stuggling to complete
five intervals in a row, use the 30
second round to do active recovery
(i.e., walking instead of jogging). If
you become light headed, take a
seat. Finish with a walk for the
remainder of the time.
Repeat this five times in a
row before recovering for
two minutes by walking slowly
or jogging. That’s it! In only
12 minutes, you’ve completed
a powerful, heart-pumping
cardio workout!
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