Day 1: The longest run.

At the beginning of the week, he’s often at his most rested, prepared for his lengthy cardio session. Currently, that’s been 40 minutes of operating.

If operating will not be your factor, Mr. Howell mentioned, your cardio can contain a stroll, an elliptical coach, a stationary bike or a rowing machine.

Choose a tempo that’s not too taxing, he suggested. You need to nonetheless be capable to chat with a buddy; “you shouldn’t be huffing and puffing,” he mentioned. If 40 minutes of cardio is just too daunting, begin with a shorter time interval. But it surely ought to be near the utmost period of time you may maintain that tempo.