Next you should be able to increase your intensity of the workout. Instead of doing the same thing again, I'm going to give you a week of workout for you.
The objective of these exercise is to build up the momentum for your body and to condition them for muscle training in a gradual manner.
Monday :
1. Do a walk and jog around the park for 30 min
Tuesday :
1. Jog non stop for 30 min at your own pace - you should get faster after doing it consistently for a few days.
- You may time your distance and you will find yourself covering longer distance within the time frame as you train more frequent.
Wednesday :
1. Jog non stop for 30 min at your own pace - you should get faster after doing it consistently for a few days.
2. Do 3 set of 10 sit up after your jog
Thursday:
1. REST
2. Do your favourite cardio exercise such as swimming / cycling.
Friday :
1. Jog non stop for 30 min at your own pace - you should get faster after doing it consistently for a few days.
2. Do 3 set of 10 sit up after your jog
Saturday :
1. Jog non stop for 40 min (10 more min) at your own pace - you should get faster after doing it consistently for a few days.
2. Do 5 set of 10 sit up after your jog
Sunday:
1. REST
2. Do your favourite relaxing exercise such as pilate / yoga
You may follow the routine or mix and match around.
Important thing to note is to listen to your body - you may increase the intensitiy or reduce it and if you have any medical condition, don't forget to consult your doctor.
Feel free to leave me a message to share with me your experience :)
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