Cardio? Yep, I do it. But probably not how you think.
Some weeks, life gets busy, and I barely do any.
Other weeks, I hit my goal. Having a range stops me from falling into an all-or-nothing mindset.
Here’s what I aim for when I am on top of things, based on the research:
1️⃣ Walking lots – because it’s great for health, stress, and overall movement. I add hills when I can, and yes, my dog makes me do it. Bonus: Exercising boosts learning, so it’s a great time for podcasts, audiobooks, or a language app.
2️⃣ 2-3 SIT/HIIT sessions per week – short and effective. 💥 HIIT: 80-95% effort, ~1:1 work/rest ratio (e.g., 1 min cycling, 1 min recovery), 10-15 mins of active work. 💥 SIT: 100%+ effort, <30 sec sprints with up to 4 mins recovery, 2-3 mins total work.
3️⃣ Movement-seeking – If there’s a chance to run around with the kids, I take it.
4️⃣ Some weeks? Just dog walks. And that’s okay.
Cardio doesn’t have to be all or nothing. Find a range that works for you and let it adapt to your life.