For cardio, use the "talk test" to determine your intensity. In the low- to mid- range, you can carry on a conversation. In the mid-range, you can carry on a breathy conversation but it takes effort. In the high-range, you can't carry on a conversation.

Monday
Cardio (Warm up 5 minutes, mid-range 35 minutes, cool down 5 minutes), strength training, stretching

Tuesday
Cardio with intervals of harder efforts (Warm up 10 minutes, high-range 2 minutes, mid-range 2 minutes. Repeat 5 times, then cool down), stretching

Wednesday
Cardio, strength training, stretching

Thursday
No workout!

Friday
Cardio with intervals of harder efforts, stretching

Saturday
Longer cardio (Warm up for 5 minutes, low- to mid-range for 45-60 minutes), strength training, stretching

Sunday
No workout!

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