For everyone
Cardio Kickstart
Four weeks from walking to intervals: a daily brisk walk throughout, walk-jog sessions in week 1, a zone-2 base session in week 2, 30/30 short intervals in week 3 and a cross-training mix in week 4. Opens with a read on cardio training.
Every routine and read in this plan rests on a finding a review reported; each carries its own evidence.
The sequence and its schedule — which weeks, which days, what comes before what — were written by Applied Wellness and were not tested as a program. Each part carries its own evidence.
- Week 1 · Day 1Cardio & Endurance Training: What It Is and What Drives ResultsPractice
- DailyBrisk-Walking SessionRoutine
- Week 1 · Tue/Thu/SatBeginner Walk-JogRoutine
- Week 2Zone-2 Aerobic Base SessionRoutine
- Week 3 · Tue/Thu30/30 Short IntervalsRoutine
- Week 4Cross-Training MixRoutine