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Here’s a workout that will get you toned up! It’s workout I’ve personally done plenty of times to shed fat off! Enjoy!!

Your Cardio Treadmill Plan:

Minutes Incline Speed
0-5 0 3.0 (warm up)
5-10 2 5.0
10-12 5 6.5
12-15 2 3.0
15-17 5 7.0
17-20 2 3.0
20-23 5 7.5
23-26 2 3.0
27-30 5 8.0
31-35 0 3.0 (cool down)


Follow Cardio Session with this workout:

1. Wall Squat  — 90 seconds
2. Push up on Ball — 12
3. Back Extension — 10
4. Crunch On Ball — 15
5. Twisted Crunch on Ball — 10/side

Rest 90 seconds

6. Lying Dumbbell Press — 8
7. Seated Biceps Curl — 15
8. Seated Overhead Tricpes Extension — 15
9. Stability Ball Curl — 20
10 Bridge on Ball — 25

Rest 2 minutes and repeat



Join the discussion 15 Comments

  • Carol says:

    Will you get the samer results using an exercise bike instead of a treadmill. I don’t have access to a treadmill.

    • Anna says:

      Hi Carol,
      Yes, absolutely! You can use whichever means of cardio you would like. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Cheryl says:

    how to do bride on ball? what is standing hamstring with ball, from previous post?

    • Anna says:

      Hi Cheryl,
      I think she means bridge on ball. Perform it by laying on your back, place the heels of your feet on the ball and raise your hips up by squeezing your glutes, keeping your core engaged.

      Standing hamstring curl – stand facing away from the wall and hold the ball between the wall and your foot. Curl the ball up the wall with your foot, mimicking the movement of a standing leg curl machine. You can have a chair in front of you for balance/support.
      All the best!
      Anna, CPT, FF Specialist

  • Deb says:

    At my gym the trainer told me to do cardio last and strength training first as your muscles need most of the oxygen to strength train. Why do you recommend the reverse?

  • Dawn says:

    I have the same question as Deb regarding order of cardio. Also, when you repeat, do you just repeat the workout or do you also repeat the cardio session?

    • Anna says:

      Hi Dawn,
      You just repeat the workout, not the cardio. I consulted Flavia about the order of cardio and am waiting on Flavia’s response. I will get back to you ladies as soon as possible. 🙂
      All the best,
      Anna, CPT, FF Specialist

      • Cynthia says:

        Yes My Coach always told me to do weights BEFORE cardio. I will try this workout but will reverse the order of the exercises…

  • Deb says:

    I do not have access to treadmill or bike, any suggestions? Running and jumping jacks are out from knee issues. thanks!

    • Anna says:

      Hi Deb,
      You can really do anything that you’re able to do to get your heart rate up. Squats, plank, push ups, burpees, wall sits, honestly anything. You could also check craigslist for a bike if you wish, they usually work well if you have knee issues. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • anastasua says:

    Could you sent us the plan for the cardio on a bike?

    • Anna says:

      Hi Anastasua,
      You would just increase the levels on the bike in a similar manner as Flavia has listed for speed on the treadmill. If it’s too easy you can go up a few levels every 5 minutes.
      All the best!
      Anna, CPT, FF Specialist

  • Jenny says:

    How many times should the exercises be repeated? Also, have you heard a response back from Flavia about the reason for the cardio first?

    • Anna says:

      Hi Jenny,
      I’m sorry, I haven’t heard back. It could be to go ahead and get your heart rate up then you want to try to keep it elevated while doing the circuit. You could repeat the circuit 3 -4 for times or however long time allows. You could also do it for time and try to do as many circuits as possible in 20 – 30 min and try to get better each time.
      All the best!
      Anna, CPT, FF Specialist

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