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"&amp;lt;p&amp;gt;Setting up an effective &amp;lt;a href=&amp;quot;https://www.verywell.com/cardio-for-weight-loss-1229851&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;cardio program for weight loss&amp;lt;/a&amp;gt; can be confusing. The &amp;lt;a href=&amp;quot;https://www.verywell.com/exercise-101-1229588&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;guidelines&amp;lt;/a&amp;gt; of the American College of Sports Medicine (ACSM) suggest:&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;For health benefits&amp;lt;/strong&amp;gt;: Thirty minutes of &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-moderate-intensity-exercise-p2-1231164&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;moderate intensity exercise&amp;lt;/a&amp;gt;, five days a week or 20 minutes of &amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-high-intensity-exercise-1230811&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;4&amp;quot;&amp;gt;vigorous&amp;lt;/a&amp;gt; cardio, three days a week&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;strong&amp;gt;For &amp;lt;/strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/exercise-tips-for-weightloss-1231550&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;5&amp;quot;&amp;gt;weight loss&amp;lt;/a&amp;gt;: Working up to 60-90 minutes of activity several days a week&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;What the guidelines don&amp;amp;#39;t explain in detail is how to set up a routine that incorporates a &amp;lt;a href=&amp;quot;https://www.verywell.com/body-into-fat-burning-machine-1231548&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;6&amp;quot;&amp;gt;variety of workout intensities&amp;lt;/a&amp;gt;, activities, and durations.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;If you only do slow workouts (or staying in your &amp;amp;#39;fat burning zone&amp;amp;#39;), you not only risk boredom, you may experience slower weight loss. Working harder forces your body to adapt by building more stamina, all the while burning more calories.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;On the other hand, too many high-intensity workouts can lead to &amp;lt;a href=&amp;quot;https://www.verywell.com/ways-to-know-burned-out-on-exercise-1231388&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;7&amp;quot;&amp;gt;burnout&amp;lt;/a&amp;gt;, &amp;lt;a href=&amp;quot;https://www.verywell.com/are-you-exercising-too-much-facts-about-overtraining-1229645&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;8&amp;quot;&amp;gt;overtraining&amp;lt;/a&amp;gt; or even injuries.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;The key to a well-rounded cardio program is to include all levels of intensity each week so that your workouts don&amp;amp;#39;t get stale and your body isn&amp;amp;#39;t always doing the same thing all the time.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;How to Set Up Your Weekly Cardio Program&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;When mapping out your weekly cardio workouts, you&amp;amp;#39;ll want to include three different intensity zones so you hit all your energy systems without overdoing it or having to spend too much time at an uncomfortable intensity, which may just turn you off of exercise. \u00A0You&amp;amp;#39;ll want low-moderate intensity workouts, moderate workouts, and high-intensity workouts.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Low to Moderate\u00A0Intensity Workouts&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;This is between 60-70% of your &amp;lt;a href=&amp;quot;https://www.verywell.com/maximum-heart-rate-1231221&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;9&amp;quot;&amp;gt;maximum heart rate&amp;lt;/a&amp;gt;\u00A0or a Level 4-5 on the perceived exertion chart. You should be able to talk easily. Examples:&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;A slow bike ride&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Taking a walk&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;A leisurely swim&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Light strength training&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;h3&amp;gt;Moderate\u00A0Intensity Workouts\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;This is between 70-80% of your maximum heart rate\u00A0or a Level 5-7 on the perceived exertion chart. You should still be able to talk with some effort. Examples:&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;Brisk walking&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Step aerobics, Zumba or other types of aerobics&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Light jogging&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;h3&amp;gt;High Intensity or Vigorous\u00A0Workouts&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;This is between 80-90% of your maximum heart rate\u00A0or a Level 8-9 on the\u00A0perceived exertion chart. You should have difficulty talking. Examples:&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;Jumping rope&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Running/sprinting&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/high-intensity-interval-training-details-1231297&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;10&amp;quot;&amp;gt;High-intensity interval training&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/high-intensity-circuit-training-parameters-1230978&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;11&amp;quot;&amp;gt;High-intensity circuit training&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/tabata-training-definition-1230982&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;12&amp;quot;&amp;gt;Tabata workouts&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;To &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-monitor-your-exercise-intensity-1229554&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;13&amp;quot;&amp;gt; monitor your intensity&amp;lt;/a&amp;gt;, make sure you keep track of your target heart rate or use a perceived exertion chart.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Building Your Cardio Routine for Weight Loss&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Below is a chart detailing a sample week of cardio workouts for a person who exercises six days a week. This is simply an example of how to incorporate different types of cardio workouts into a typical week. Modify the workouts according to your own fitness level, time constraints and preferences.&amp;lt;/p&amp;gt;&amp;lt;table border=&amp;quot;1&amp;quot; cellpadding=&amp;quot;6&amp;quot; cellspacing=&amp;quot;5&amp;quot;&amp;gt;&amp;lt;tbody&amp;gt;&amp;lt;tr&amp;gt;&amp;lt;td&amp;gt;&amp;lt;strong&amp;gt;Day&amp;lt;/strong&amp;gt;&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;&amp;lt;strong&amp;gt;Intensity&amp;lt;/strong&amp;gt;&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;&amp;lt;strong&amp;gt;Length&amp;lt;/strong&amp;gt;&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;&amp;lt;strong&amp;gt;Sample Workouts&amp;lt;/strong&amp;gt;&amp;lt;/td&amp;gt;&amp;lt;/tr&amp;gt;&amp;lt;tr&amp;gt;&amp;lt;td&amp;gt;Mon&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;HIIT (High-Intensity Interval Training)&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;20-30 min&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Sprint Interval Workout&amp;lt;/td&amp;gt;&amp;lt;/tr&amp;gt;&amp;lt;tr&amp;gt;&amp;lt;td&amp;gt;Tues&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Moderate Intensity&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;45-60 min&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Brisk Walking or jogging&amp;lt;/td&amp;gt;&amp;lt;/tr&amp;gt;&amp;lt;tr&amp;gt;&amp;lt;td&amp;gt;Wed&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Low-Moderate Intensity&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;All day&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Use a pedometer and try to get 10,000 steps&amp;lt;/td&amp;gt;&amp;lt;/tr&amp;gt;&amp;lt;tr&amp;gt;&amp;lt;td&amp;gt;Thurs&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;\u00A0Moderate-High Intensity&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;30-60 min&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;45-Minute Treadmill Workout&amp;lt;/td&amp;gt;&amp;lt;/tr&amp;gt;&amp;lt;tr&amp;gt;&amp;lt;td&amp;gt;Fri&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Moderate Intensity&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;30-45 min&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Cardio Endurance Intervals&amp;lt;/td&amp;gt;&amp;lt;/tr&amp;gt;&amp;lt;tr&amp;gt;&amp;lt;td&amp;gt;Sat&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Low-Moderate Intensity&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;30-60 min&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Walking or a long bike ride&amp;lt;/td&amp;gt;&amp;lt;/tr&amp;gt;&amp;lt;tr&amp;gt;&amp;lt;td&amp;gt;Sun&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Rest&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Rest&amp;lt;/td&amp;gt;&amp;lt;td&amp;gt;Rest&amp;lt;/td&amp;gt;&amp;lt;/tr&amp;gt;&amp;lt;/tbody&amp;gt;&amp;lt;/table&amp;gt;&amp;lt;p&amp;gt;\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Don&amp;amp;#39;t forget to:&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;Start slowly, if you&amp;amp;#39;re a beginner, and work your way up to this level of exercise. &amp;lt;a href=&amp;quot;https://www.verywell.com/how-much-exercise-do-you-really-need-1230940&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;14&amp;quot;&amp;gt;How much you need&amp;lt;/a&amp;gt; is based on a number of factors, including your fitness level, age, gender and your goals. More about &amp;lt;a href=&amp;quot;https://www.verywell.com/exercise-for-beginners-cardio-exercise-1229578&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;15&amp;quot;&amp;gt;beginner cardio&amp;lt;/a&amp;gt;.&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt; &amp;lt;a href=&amp;quot;https://www.verywell.com/anatomy-of-a-workout-1230932&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;16&amp;quot;&amp;gt;Warm up&amp;lt;/a&amp;gt; and &amp;lt;a href=&amp;quot;https://www.verywell.com/anatomy-of-a-workout-1230932&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;17&amp;quot;&amp;gt;cool down&amp;lt;/a&amp;gt; for each workout&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/what-to-drink-for-proper-hydration-during-exercise-3120424&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;18&amp;quot;&amp;gt;Stay hydrated&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Stretch after your workout&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
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