Your warm up
Once We have Your
RHR
And Your
WHR
Exercise (Good Form)
And
Eating (Smart)
Will get You to Your goal...
For Your warm up I suggest using the Elliptical machine for free motion I don't promote running on Treadmills or Concrete.
As I believe at some point they cause nerves and or joint damage.
Please pick a Manual program
Time 15 minutes
Level of (Intensity) use Your discretion.
I say start level ( 2 or 4 )
For the first 7 minutes increased level of intensity buy one every minute every 60 seconds go up one level...
At 7 minute mark you are to go down 1 level every 60 seconds
At 14 minute mark.
Go up 4 levels
And give it Your all for last 60s
( Very Important )
Remember to take your pulse to get your Working Heart Rate
( RHR ) =
( WHR ) =