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Originally Posted by jmb144
I'm considering doing my cardio on thursday, saturday and sunday, and leaving tuesday to rest. How long would you suggest I make my cardio sessions? Should I do intervals each day? I'm going to follow this routine for your suggestion of eight weeks and see what kind of gains and losses I can make.
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I'd mix up your cardio sessions between both low intensity/long duration and high intensity/short duration. It's always been my preference to incorperate both per week.
For example, if I was to set aside three cardio sessions per week, I'd do 2 HIIT style sessions, and one longer, low intensity one. A great explanation of HIIT by Dr. X can be found
here.
An example workout plan combining full body weight training and cardio could be:
Monday: Full Body
Tuesday: OFF
Wednesday: Full Body
Thursday: HIIT (windsprints) 20 minutes
Friday: Full Body
Saturday: HIIT (Stationary Bike) 20 minutes
Sunday: 45 minute low intensity jog/walk
As a personal preference, I would rather do the HIIT in between weight training days (Tues, Thurs), then the long duration on Saturday so Sunday can be your full day of rest before starting the cycle over again.
After you formulate a plan, it's all about your diet from here on out. The better the diet, the more dramatic the results..Good luck!