Total workout time for week 1 (per day): 45 mins. Calories burned (per day): 300-350
Total cardio time: 30 mins
For your body to start burning fat, your heart rate needs to get to more than 125 beats per minute. Track it with a heart rate monitor (Rs 2,000-Rs 6,000). Most treadmills these days are fitted with an inbuilt heart rate monitor.
Week 2 Beginner II
The pattern remains the same in week 2 but intensity increases by few minutes or reps.
Total workout time for week 2 (per day): 1 hour Calories burned (per day): 400-450
Total cardio time: 40 mins Follow same pattern of walking as in week 1 for the first 30 mins. Warm up for 5 mins at a comfortable speed of 6 kmph. Alternating between slow and fast — after every two, three or four minutes — choose speeds of 7 kmph and 8.5 kmph, respectively. After walking for 30 mins, run for 10.
Total cardio time: 25 mins Same as week one, except you are now doing 8-10 sprints of 100 metre each.
Total cardio time: 40 minutes Same as week one, but alternate between slow and fast speeds of 25 and 35 kmph, respectively, after every 2 mins for half an hour. Post that, cycle at your best capacity for 10 mins continuously.
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