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1. Running -
- Day: Monday, Wednesday, Friday
- Intensity: Target heart rate range of 140-160 bpm
- Duration: 30 minutes
2. Walking -
- Day: Tuesday, Thursday
- Intensity: RPE of 5-6
- Duration: 45 minutes
3. Cycling -
- Day: Saturday
- Intensity: Target heart rate range of 120-140 bpm
- Duration: 60 minutes
4. Jump rope -
- Day: Sunday
- Intensity: RPE of 7-8
- Duration: 20 minutes
5. HIIT workout -
- Day: Friday
- Intensity: RPE of 8-9
- Duration: 20 minutes
Remember to listen to your body and adjust the intensity levels as needed to ensure you are challenging yourself while also being safe in your workouts.