Want to burn fat and improve cardio?

Want to burn fat and improve cardio? Look no further! 8 week plan for beginners to get in the best shape. Quick read and easy gains as always!

Want to burn fat and improve cardio? Look no further! 8 week plan for beginners to get in the best shape. Quick read and easy gains as always!


This routine is designed for beginner who wish to burn fat and improve their cardiovascular health. This is an 8 week plan, very realistic and easy. Before I get into the routine I would like to familiarize you with a scale of measurement known as RPE (rate of perceived exertion), this is a scale of exertion from 1 – 10 ( 1 indicating lowest exertion possible and 10 indicating maximum exertion possible).

Week 1: ( Do this 3 times a week)

1) 5 – 7 minutes warmup (RPE: 3)
2) 90 seconds jog (RPE: 6)
3) 90 seconds walk (RPE: 4)
4) Repeat step 2 & 3 for 15 – 20 minutes
5) Cool down: 5 mins ( RPE: 2-3)

Week 2: ( Do this 3 times a week)

1) 5 – 7 minutes warmup (RPE: 3)
2) 90 seconds jog (RPE: 6)
3) 90 seconds walk (RPE: 4)
4) 3 minutes jog (RPE: 6)
4) Repeat step 2,3 & 4 three more times.
5) Cool down: 5 mins ( RPE: 2-3)

Combine this routine with resistance training and a good diet for best results. Check back in 2 weeks for week 3 & 4 ;)



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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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