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CARDIO TRAINING

Aerobic exercise is indispensable to an effective training program and general good health. With BODY FOR LIFE, you’ll combine 3 days of weight training with 3 days of 20-minute cardio sessions per week.

20-MINUTE AEROBICS SOLUTION

THE OFFICIAL BFL CARDIO TRAINING PLAN

Want to know more about how to gauge your intensity level?

VIEW BFL INTENSITY SCALE
MINUTE 1

warm up at Intensity Level 5

MINUTE 2

warm up at Intensity Level 5

MINUTE 3-6

move to Intensity Level 6 and increase to Level 9

MINUTE 7-10

start back at Intensity Level 6 increase to Level 9

MINUTE 11-14

start back at Intensity Level 6 increase to Level 9

MINUTE 15-18

start back at Intensity Level 6 increase to Level 9

MINUTE 19

move to Level 10 (High Point) for a full minute

MINUTE 20

cool down to Intensity Level 5

THE BENEFITS OF CARDIO

By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. When performed on a regular basis, you’ll increase your metabolic rate, reduce your stress levels, improve digestion and blood flow to the brain, burn fat and boost your immune system function.

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TRANSFORM YOUR LIFE IN JUST 12 WEEKS

Ready to take what you’ve learned and get started on your life-changing transformation? Create an account to access online tracking tools, connect with the BFL community, and start your 12-week challenge today. You won’t regret it!