🎯

Health Goal

Aim for 150-300 minutes of cardio per week.

⌚

Accuracy

Use a chest strap or wear smartwatch for 60 days to get avg.

1. Choose Method

Formula: 220 - Age = MHR
🚶

L.I.S.S.

Low-Intensity Steady-State

-- - -- BPM
ZONE 2 (50-70%)
  • ✓ Type: Walking, incline treadmill, cycling
  • ✓ Purpose: Pure fat burning, keeping muscle
  • ✓ Timing: Fasted morning or post-workout

Example Workout

30-90 min incline treadmill walk (5-6 km/h).

🏃

M.I.S.S.

Moderate-Intensity Steady-State

-- - -- BPM
ZONE 3 (70-80%)
  • ✓ Type: Jogging, swimming, rowing
  • ✓ Purpose: Fat loss + Endurance
  • ✓ Timing: Off-days or separate sessions

Example Workout

30 min cycling at moderate intensity.

🔥

H.I.I.T.

Fat Loss Accelerator

-- + BPM
ZONE 5 (80-100%)
Type Sprints, Ropes, Sled
Limit 1-2x per week max

🦁 The Protocol

  1. 1. Warm Up 5 mins light jog + Dynamic Stretches.
  2. 2. The Sprint (30s) High intensity. Run like a lion is chasing you.
  3. 3. The Rest (60s) Walk/Slow movement. Recover.
  4. 4. Repeat Do 3 to 10 cycles.
  5. 5. Cool Down 2-3 mins walking.
👟

The 10,000 Step Approach

Low-Stress Daily Movement

Popular for staying lean without fatigue. Aim for 8,000 - 12,000 steps (4-6km) spread throughout the day.