6 Week Cardio Slim Down

Walking, along with any other type of cardio is one of the easiest ways to blast fat and calories. Switch up your walking routine and add some flare. Combine short, high-intensity workouts with longer, slower-paced sessions throughout the week.

Not many people add variety to their cardio sessions; you’ll burn more fat and calories when changing your typical routine.

Follow these easy 7-day steps to a thinner new you!

Day 1: Take a long walk at a moderately steady pace for about 40-60 minutes and enjoy the weather!

This day is devoted to distance. Calories burned: Approx. 400

Day 2: You will achieve the most weight loss and calories burned by adding in another aerobic activity at least one to two days out of the week., try biking or swimming.

Day 2 is devoted to cross training. calories burned: Approx. 400

Day 3: Add in timed intervals throughout your routine.

As follows: Time (Min) Interval

0-5 Warm up

5-10 Add speed, working towards hard exertion

10-15 Decrease speed to less exertion

15-18 Add speed

18-22 Decrease speed to medium exertion

22-25 Add speed

25-30 Decrease speed for 2 minutes, add speed again

30-35 Cool down

Calories burned: Approx. 450

Day 4: Walk on an incline. You will burn more calories then continuing to walk along a flat surface. Inclines are a great way to strengthen your lower body. If you have trails close to you, find one with a series of small to moderate hills throughout it. Or use a treadmill and adjust the incline. Do not over exert yourself though, stay at a comfortable pace. Test yourself if you’d like, but if you tire quickly, back off and continue at a slower pace. Calories burned: Approx. 400

Day 5: Take a day off!

Day 6: Repeat Day 1

Day 7: Do some low circuit cardio for about 40-60 minutes. Incorporate a 20-minute circuit training session including the following basic exercises. Do 10-12 reps of each exercise, and perform the circuit about 2 to 3 times.


Alternating walking lunges



Bicep Curls

Bent-over rows

Crunches on an exercise ball

Bicycle crunches

Back extensions

Triceps extensions

Shoulder presses

calories burned: Approx. 180

*Calories burned are dependent on the weight of the individual.

Calorie counts are based on a weight of 135 – 145 pounds.

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