Whether you have time to go on a run outside or on the treadmill, cardio is an important part of most all training programs! I recommend adding in at least cardio 3 sessions per week along with 2-3 strength training sessions to get amazing results. HIIT cardio will get you even faster results if weight loss is your goal. Remember when starting any training program, consistency is KEY!


Do this 3-4x a week

Warm-up: 5 minutes 4.0 speed

30 seconds 4.5 speed

60 seconds 3.7 speed

30 seconds 4.8 speed

60 seconds 3.7 speed

30 seconds 4.9 speed

30 seconds 3.6 speed

60 seconds 4.5 speed

30 seconds 4.9 speed

60 seconds 3.5 speed

30 seconds 4.5 speed

60 seconds 4.0 speed

Cool down:

– Walk 3.2 speed 5 minutes

– Plank 2 sets of 30 seconds

– Stretch after for 10 minutes

Save this workout and get running! If you want to take your fitness to the next level but don’t know how to get started, then talk to me or one of my trainers about online or in-person personal training in San Mateo or San Francisco! Contact the studio here to schedule a consultation or sign up with this link to take your first semi-private fitness class!

Holly Roser and team jogging

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