12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program, Approved by Top Bodybuilders

The 12 Week Cardio Plan

It doesn’t matter which form of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.

The first thing you will notice about this cardio plan is that it starts slow. That’s ok. Right now you are out of shape. This program is designed to get you in shape over the course of 12 weeks.

Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you.

During the first 6 weeks take at least one day of rest between cardio workouts. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.

  • Week 1 – 3 cardio sessions. 5, 8 and 5 minutes.
  • Week 2 – 3 cardio sessions. 8, 10 and 8 minutes.
  • Week 3 – 3 cardio sessions. 10, 12 and 10 minutes.
  • Week 4 – 3 cardio sessions. 12, 15 and 12 minutes.
  • Week 5 – 3 cardio sessions. 15, 20 and 15 minutes.
  • Week 6 – 3 cardio sessions. 20, 20 and 20 minutes.
  • Week 7 – 4 cardio sessions. 20, 22, 20 and 22 minutes.
  • Week 7 – 4 cardio sessions. 22, 25, 22 and 25 minutes.
  • Week 9 – 4 cardio sessions. 25, 27, 25 and 27 minutes.
  • Week 10 – 4 cardio sessions. 27, 30, 27 and 30 minutes.
  • Week 11 – 4 cardio sessions. 30, 35, 30 and 35 minutes.
  • Week 12 – 4 cardio sessions. 35, 40, 30 and 45 minutes.

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