L EGAL D ISCLAIMER :

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transmitted by any means without the express written consent of the owner,
Briana Shaffer.

Violations of this copyright will be enforced to the fullest extent of the law.

Please read and understand the following terms carefully before using this
meal plan.

Briana Shaffer strongly recommends that you consult with your physician
before beginning any workout program and professional before doing any diet
plan.

You should be energetic and in good physical condition to do any exercise.

Briana Shaffer is not a licensed medical care provider and represents that it
has no expertise in diagnosing, examining, or treating medical conditions of
any kind, or in determining the effect of any specific diet on a medical
condition.

You should understand that when you are involved in any exercise or workout
program, there is the possibility of physical injury. If you engage in this
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voluntarily participating in these activities, assume all risk of injury to yourself,
and agree to release and discharge Briana Shaffer from any and all claims or
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negligence.

Please consult your doctor for medical advice, if you are suffering from any
workouts or diets. This site provides information for educational and informa-
tional purposes only.
 Before we get started, I want to take some time to talk about my own fitness
M Y T RANSFORMATION S TORY : journey and what made me want to write this Cardio Schedule.

I started my fitness journey September of 2015, which seems like yesterday!

I had no idea where to start, what to eat, or how to workout. I just knew I was
unhealthy and needed to make a change.

I was always very thin growing up and never had to watch what I was eating. I
was a dancer in high school and played many sports growing up.
When I stepped into a gym for the first time, I remember feeling scared and
intimidated because I had no idea what I was doing. I found myself migrating to
the cardio machines, doing some ab workouts, and going home.
I had absolutely no idea about nutrition, how the food I put in my body was
responsible for how I felt on the inside, or of the health problems that would
emerge. When I was 18, I lost my best friend in a car accident and it turned my
world upside down. I took my pain out on food and stopped exercising completely.
I ended up gaining 50 pounds, became very unhealthy and lost sight of myself.

Now, fitness and health is my passion. I now know how important it is to love
yourself from the inside out. I’ve learned the power of motivation, dedication, and
commitment. I want to share this with all of you, and help you achieve the same
mental and physical transformation that I have. Not only will you feel happier and
healthier, you’ll gain a newfound confidence you never thought was possible. This
Cardio Schedule is so much more than weight loss. It’s about showing yourself
just how strong and capable you are when you set your mind to something. You
will amaze yourself!

I have dedicated my time to learning, improving, and finding ways to make

healthy food taste good and to make workouts more fun while keeping that
balance! I’ve gone through times when I thought to myself, “I can’t do this, there’s
no way I can transform my body.”

I have conquered those doubts that many people go through when first
embarking on their own fitness journey. I am so excited to share what I have
learned with you.

So now it’s your turn! I am going to guide you through your journey and I couldn’t
be more excited!

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I NTRODUCTION :

Hello! If you’re reading this, that means you’ve taken the first
step towards a healthier lifestyle and getting the results you want.
I am so happy to help you get started and on your way to being a
happier, and healthier you!

Let me just say this cardio schedule is not to promote extreme

dieting, excessive hours of exercise, or poor body image. It is not
a program that is going to make you lose crazy amounts of weight
within a matter of days or even a few weeks. The faster you lose
weight, there’s a higher chance you’ll gain it all back. I believe in
following a balanced, healthy lifestyle, while losing weight and
keeping it off! You will achieve this with a healthy, balanced meal
plan, and regular exercise. There is no secret diet pill, tea, or
quick fix. It is all about being consistent and staying motivated. I
am here to give you the knowledge you need to succeed. To me,
this program isn’t about a certain body weight or size. It’s about
the self love and confidence you’re going to have after
completing this cardio plan.

These next 4 weeks are going to be challenging, but also

rewarding. You are going to have not only physical, but mental
changes. No one is going to give you the body you want by
reading this. If you put the work in, you will see the results you
want. The amazing confidence we all want is earned by people
who are willing to put time and effort into themselves. Now, let’s
get started!

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ABOUT THE CARDIO PLAN:
I personally have hit weight loss plateau’s due to doing the same cardio
machines, time, and duration.

I know how frustrating it can be when you’re working super hard and not
seeing results. That is why I decided to write this cardio schedule.

I am going to give you 4 cardio sessions a week (I know that seems like a lot
but some of these sessions will be low intensity) Then, I will be giving you
guys 3 rest days. The cardio sessions will be every other day and they will be
different types of cardio each time.

Monday, Wednesday, Friday, Sunday: will be

your cardio session days.

Tuesday, Thursday, and Saturday: will be your

rest days from cardio.

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 WEEK 1 OF C ARDIO W ORKOUTS :

Friday: Stair Master

Monday: Incline Walking
Duration: 20 minutes
Duration: 30 minutes Level: 5
Speed: 3.0 mph
Incline: 5.0

(I want to take it easy for today’s cardio session since it is your first day.

Tuesday: REST DAY Saturday: REST and stretch.

(make sure to stretch and relax)

Wednesday: Cycling

Duration: 30 minutes
Level/Resistance: 4
Sunday: Incline Walking
(keep a steady pace for the whole session, this will be your steady-state cardio)
Duration: 35 minutes
Speed: 3.0
Incline: 6.0

Thursday: REST! :)

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 WEEK 2 OF C ARDIO W ORKOUTS

Monday: Cycling Friday: Incline Walking

Duration: 30 minutes Duration: 25 Minutes

Level/Resistance: 6 Speed: 3.5
Incline: 8.0

Tuesday: REST DAY

Saturday: REST DAY

Wednesday: HIIT Sprints

Duration: 20 minutes
Directions: Warm up for 3 minutes, sprint as fast as you can for 30 seconds,
walk/recover for 1 minute and 30 seconds. Repeat these steps until you reach
20 minutes.
*Make sure to cool down for at least 2-3 minutes after* Sunday: Stair Stepper
Duration: 20 Minutes
Level: 7

Thursday: REST
(you will most likely be sore from sprints, so it’s very important to
stretch)

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 WEEK 3 OF C ARDIO W ORKOUTS :

Friday: HIIT Sprints

Monday: Incline Walking
Duration: 20 Minutes
Duration: 30 Minutes Directions: Warm up for 3 minutes, sprint as fast as you can for 20
Speed: 3.0 seconds, walk/recover for 1 minute. Repeat these steps until you reach 20
Incline: 10.0 minutes.
*Make sure to cool down for at least 2-3 minutes after*

Tuesday: REST DAY Saturday: REST DAY

Wednesday: Stair Stepper

Duration: 35 minutes Sunday: Cycling

Level: 7
Duration: 35 Minutes
Level/Resistance: 5

Thursday: REST DAY

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 W EEK 4 OF CARDIO SCHEDULE :

Friday: Incline Walking

Monday: Stair Stepper
Duration: 20 Minutes
Duration: 30 Minutes Speed: 3.5
Level: 8 Incline: 10.0

Tuesday: REST DAY!

Saturday: REST DAY

Wednesday: HIIT Sprints

Duration: 15 Minutes
Directions: Warm up for 3 minutes, sprint as fast as you can for 30 seconds,
walk/recover for 1 minute and 30 seconds. Repeat these steps until you reach
15 minutes.
*Make sure to cool down for at least 2-3 minutes after*

Sunday: Cycling

Duration: 35 Minutes
Level/Resistance: 8
Thursday: REST DAY!

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 Congratulations, you did it!

I want to take a moment to say THANK YOU for buying my guide and supporting me. I hope that I am able to bring
the same happiness and confidence to you that I have found along my own fitness journey. Stay tuned for
future courses to come!