I LOOOOOVE cardio! A lot of people do not like it. I love to lift first and then I can't wait to start cardio. I don't do long 45-60min steady cardio, hardly ever. Occasionally I will do 20-20-20 on three different cardio machines and play around with resistance, speeds, miles and inclines but never just hop on a treadmill or stair master and go steady for an hour. I like the fast and out of breath challenging kind…..call me CRAZY! But it just does goodness for my soul, LOL!
Incline 10.0%-Speed 3.5mph- 1-minute walk
Rest 30 secs. Leave incline at 10.0% and set speed to run
Run at your speed for 1-minute
Rest 30 seconds. Leave incline and set speed to 1.5-2.0
Lunges for 1-minute
Rest 30 seconds- leave incline and increase speed to shuffle
Side shuffle left at a speed you can handle for 30 secs. (stay low)
Rest 30 seconds
Side shuffle right at a speed you can handle for 30 secs. (stay low)
Repeat the circuit as needed.