Uplift With Joy

*30 Minute Walk-Jog-Run Cardio Workout

• 5 minutes walk
• 5 minutes jog
• 3 minutes run
• 30 seconds sprint
• Repeat all steps walk-sprint one more time through.
• Cool down and stretch!

Options:

• Walkers, omit running & pick 4 walking speeds instead.
• Runners, omit walking warm up & pick 4 running speeds. Walk to cool down at least a few minutes at the end though.

*Notes:

• Consult your physician before starting any new fitness program.
• At each speed, work within your fitness level. You should always be able to say at least 4 words without catching your breath (except your sprinting speed).
• Stretching or foam rolling is a must at the end of your workouts to increase range of motion around your joints, which increases mobility.